If you follow a vegetarian or vegan diet, getting enough protein every day can be a challenge. A vegan protein powder can be a great way to meet your protein needs.
In recent years, vegan protein powders have increased in popularity, with a wide variety of options available on the market. So what should you look for in a vegan protein powder? And what are the benefits of taking vegan protein powder over animal-based ones?
In this article, we'll delve into the reasons why these plant-based powders might just be a smart pick for your health and the planet.
Key Takeaways
Vegan protein powders are dietary supplements made of protein sourced from plants. These plant-based sources usually include peas, brown rice, hemp and soy.
This makes them a perfect choice if you observe a plant-based diet or experience bloating from animal-sourced proteins like whey protein or casein. Supplementing with vegan protein powders is also an easy and affordable way to add extra protein to your diet, especially if you exercise regularly.
What Is Vegan Protein Powder Made Of?
Vegan protein powders are made from plant protein sources. These include:
Pea Protein
Pea protein powder is made from yellow split peas, which has a higher protein content. A scoop of of pea protein powder contains about 21 grams of protein.
Pea protein comes in the form of pea protein isolate and concentrates. It is rich in branched chain amino acids (BCAAs), which enables the body to make muscle protein.
In a study done on young men, it was found that the muscle gains experienced by participants with pea protein were similar to people consuming whey protein.
Soy Protein
Soy protein powder or soy protein isolate is made from defatted soybean flakes that have been processed with alcohol or water to eliminate the sugar and fiber. This is then dehydrated and ground to a powder. Soy protein isolate is commonly used in protein bars, cereals, baby foods, and meat analogs.
An ounce of soy protein powder provides 25 grams of protein. Soy protein powder also contains other nutrients that support general health. It is naturally rich in vitamin B complex, vitamin E, iron, zinc, potassium, calcium, magnesium and phosphorus.
Hemp Seed Protein
Hemp protein powder is an excellent plant-based protein option as it contains all nine essential amino acids. According to a study, hemp protein has a similar amino acid profile to egg whites and soy. Hemp protein is also rich in fiber, healthy fats, and other nutrients.
Hemp protein powder is made from pressed hemp seeds that are ground into a fine powder. It is less processed than other protein powders such as soy or pea protein, making a good choice for people who prefer less processed protein sources.
Brown Rice Protein
Protein isn’t usually the first thing that comes to mind when you think of brown rice. Surprisingly, brown rice contains a significant amount of protein. Brown rice protein powder has similar amounts of protein per serving as pea protein powder.
It is relatively easy to digest, free from gluten, and is rich in both fiber and antioxidants.
On average, brown rice protein concentrate and isolate contains 78% amino acid content by weight, 36% essential amino acids and 18% branched chain amino acids. The amino acid content and profile of brown rice protein powder was similar to that of soy protein isolate.
Pumpkin Seed Protein
Pumpkin seeds are a nutrient powerhouse loaded with protein, omega-3 fatty acids, phytoestrogens, tocopherols, iron, magnesium, potassium and other minerals. Pumpkin seed powder is made from cold-pressed raw or roasted pumpkin seeds that are ground to a fine powder.
It is an excellent high-quality protein source for those who have dairy allergies or those who avoid animal-based proteins.
Like the other protein powders, pumpkin seed protein powder works with a number of special diets as it is naturally low in carbohydrates, free from allergens and gluten, and is vegan. It is also versatile and can be added to a wide variety of foods.
Sacha Inchi Protein
Sacha inchi is a superfood that recently gained popularity among health and fitness enthusiasts. Sacha Inchi is a perennial plant that is endemic to South America and the Carribean. It produces a fruit whose seeds are roasted and consumed.
Sacha inchi protein powder is made from the roasted seeds that are ground into a fine powder. The powder has a distinct texture and nutty flavor. It is rich in protein, fiber, unsaturated fats, and antioxindants.
Buckwheat Protein
Buckwheat is a good source of protein, having more protein than most grains. Its seeds are characterized by an earthy and nutty taste, with a soft and chewy texture. Buckwheat is used to make flour, noodles, granola, and even tea and honey.
Apart from being rich in protein, buckwheat provides a good amount of fiber and studies have shown that it can improve overall gut health as a prebiotic. It has a medium to low glycemic score which means it won’t lead to a spike in blood sugar when consumed.
Buckwheat protein is a complete protein, meaning, it contains all nine essential amino acids that the body must obtain from one’s diet. Buckwheat is low in phytates, a compound present in plants that inhibit nutrient absorption, so the minerals in it can be easily absorbed by the digestive tract.
Sunflower Seed Protein
Sunflower seed protein powder is made from ground sunflower seeds and nothing else, which makes it suitable for most diets. It is perfect for people with dietary sensitivities and allergies, as well as those who prefer gluten-free options.
Sunflower seed protein powder provides 13 to 15 grams of protein per 1/4 cup serving and contains about 90 calories. It is fantastic for supporting muscle repair and growth due to its branched chain amino acid content.
It is important to note, however, that sunflower seed protein is not a complete protein and is low in the amino acid lysine.
To ensure that you get adequate amounts of the nine essential amino acids, it is best to pair sunflower protein powder with other types of protein powder like quinoa or soy milk. You may also opt for plant protein blends that contain sunflower protein and other protein from plant-based sources.
Chia Seed Protein
Chia seed powder is made by separating the oil from the seed, which is then ground into a fine powder. Chia seed is a reliable energy source and provides a chockfull of nutrients, including heart-healthy omega-3 fatty acids, protein, essential minerals and antioxidants.
Chia seed protein powder offers good amounts of all nine essential amino-acids, making it a high-quality protein source. An ounce or 28-gram serving of chia protein powder contains 10 grams of protein or more, depending on the brand.
In terms of nutritional profile, vegan protein powders may include some fat, sodium, dietary fiber, carbohydrates and some sugar.
If you're watching your weight or restricting your sugar or carb intake, there are a wide range of options available that don't have added sugars or use sugar substitutes like stevia. Many vegan protein powders are also low in carbohydrates.
Essential Amino Acids in Vegan Proteins
Amino acids are the building blocks of protein. There are 20 amino acids found in the body which are classified as essential and non-essential. The body cannot make essential amino acids so we need to get them from our diet. The nine essential amino acids include:
Amino acids perform crucial biological and chemical functions within the body. Amino acids play a critical role in a healthy immune system, and are involved in muscle growth, development, and repair.
Some also serve as pre-cursor to other compounds in the body, which means the body needs them to synthesize hormones.
Contrary to common assumptions, it is possible to get all essential amino acids from plant-based protein sources by eating a varied diet.
While many plant sources of protein are missing one or more essential amino acids, you can combine complementary plant proteins together to meet your dietary protein needs.
Moreover, there are a number of plant-based foods that contain sufficient amounts of all nine essential amino acids. The following foods are considered complete sources of protein for vegans and vegetarians:
While not all vegan protein powders are created equal, there are some on the market that possess a complete amino acid profile. Soy, hemp, and pea protein powders are complete sources of proteins because they contain all essential amino acids.
To meet your protein intake, it is best to enjoy vegan protein powders as part of a balanced diet along with other protein-rich plant foods.
Digestibility and Absorption of Plant-Based Proteins
Plant-based proteins are reported to be less digestible than animal proteins. According to nutrition professionals, proteins from whole plant foods are digested at a lesser rate compared to animal proteins. Plant proteins on average have digestibility values of 70-90% while protein from animal sources have a digestibility value of 97% or above.
However it is important to factor in that the form or source of plant protein also influence digestibility.
Plant protein powders in the form of isolates are generally digestible than plant protein in whole plants. For instance, soy protein isolate is very well digested (more than 95%) than protein from whole beans, which are digested at a rate of only 80%.
Enzymes are sometimes added to plant based protein powders to help you digest the product. The use of sprouted or fermented plant proteins in protein blends is also another innovation that affects the digestibility of plant protein powders. T
he process of sprouting and fermentation increases the amounts of beneficial nutrients and compounds present in the plant protein powder. It also helps breaks down antinutrients, such as phytates, tannins, lectins, which inhibit the availability or absorption of amino acids.
What Are the Benefits of Vegan Protein Powder?
Vegan protein powders have numerous health benefits. They are well-tolerated and are suitable for any diet, especially for those who have trouble digesting animal-based proteins or allergies to dairy and meat products.
Vegan protein powder also offers the same amount of protein as animal-based protein, on top of a wide range of vitamins and minerals so you're not missing out. Let's take a closer look at the benefits of consuming vegan protein powder for your health.
Impact on Overall Health and Wellbeing
Apart from helping you build muscles, vegan protein powders provide essential vitamins and minerals that allow you to meet your recommended dietary intake. For instance, a serving of pea protein powder contains 35% of your daily iron intake.
Vegan protein powders, depending on the type, also contain heart-healthy fats and antioxidants that aid in strengthening your immune system and support your overall health.
What’s more, vegan protein powders are good for your gut health. They can promote microbial diversity in the gut, and helps balance your body’s PH levels and bring it to an alkaline state, which reduces lower inflammation.
Plant-based protein is easier on your digestive tract, making it suitable for people with allergies, intolerances or sensitivities.
Vegan Protein's Role in Weight Management
Vegan protein powders are a good source of soluble and insoluble fiber, which can make you feel full and satiated for longer periods of time. This makes vegan protein powders a perfect meal replacement for those who are trying to lose some weight.
And because they have less than 100 calories, you don't have to worry about adding on the pounds. Moreover, the types of fiber in vegan protein powders contribute to a healthy digestive system, and helps regulate blood sugar and cholesterol.
Why Vegan Protein Powder Is a Sustainable Choice
Consuming vegan protein powders as a source of protein is a choice that not only nurtures the body but also benefits the environment.
Alternative sources of protein, such as plant-based protein, reduce the environmental impact of our food system by minimizing land and water use and lowering greenhouse gas emissions.
The production of plant-based proteins use a fraction of land and water required by traditional meat cultivation facilities, and generate fewer greenhouse gasses.
Besides, plant-based protein production is usually less energy-intensive than the production of animal-based protein powders.
Plant-based protein production also does not release the same toxic air pollutants, such as ammonia, particulate matter and hydrogen sulfide, as compared to conventional meat production.
Final Thoughts
Majority of vegan protein powders are a complete protein source with all nine essential amino acids.
As weight management tools, these powders aid in hunger control. Moreover, they represent an environmentally conscious choice, requiring fewer resources to produce than animal-based proteins.
Protein powder is a tasty way to eat well and build muscle, but not all are equal. Discover some of the best vegan protein powders. and what sets them apart from the rest.
Frequently Asked Questions
Unlike whey protein, plant-based proteins are minimally processed, which helps preserve their natural nutrients and make them easier to digest. Whey protein, on the other hand, undergoes extensive processing which can remove beneficial components and introduce questionable additives like artificial sweeteners and preservatives. These additives can negatively impact digestion and overall gut health.
Vegan protein is safe for the kidneys and research suggests it can even improve kidney function or reduce one’s risk of chronic kidney disease. Plant-based protein is kidney-friendly because it contains less sodium and saturated fat than red or processed meat. Plant proteins also contain nutrients such as calcium, magnesium and vitamin C and these reduce the acid load in meals, which can help enhance kidney function.
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