See All The Pros And Cons Of Plant
Going plant-based is the latest movement in the food industry. Today you can easily find plant-based options in everything from milk to faux meats and even to protein powders. But in a world where theres no shortage of protein powder options to pick from, what are the pros and cons of opting for plant-based protein powders? As the popularity rapidly grows, arguments are growing both in favor of and against going plant-based full-time.
So why are plant-based diets gaining more recognition?
As it turns out, there are many benefits associated with opting for more plant-based diets. If youre not already vegan or vegetarian, the good news is you dont have to completely overhaul your entire diet to reap the rewards of a plant-based diet. For example, swapping plant-based protein for animal-based protein for one or two meals a day can make a difference. In other words, a flexitarian-style approach may be the way to go for many folks.
You see, some of the benefits associated with substituting plant-based proteins for animal protein include supporting:
- Healthy lipid levels, including LDL cholesterol, non-HDL cholesterol, and apolipoprotein B levels
- A healthy systemic inflammatory response
- Metabolic wellness, including maintaining healthy blood sugar levels
And over the long term, research suggests that this type of dietary swap may help support:
- Heart health
- Overall health
Do Carbohydrates Make You Fat
Unrefined carbohydrates found in bananas, oats and sweet potatoes are linked with reduced body fat because of its fiber and carb content. It contributes to achieving health goals.
While refined foods such as white flour, sugar undergoes processing where fiber is separated. It can cause weight gain over a period of time. People who opt for a more plant-based diet have lower body fat.
Summary: Benefits Of Plant
Switching out some animal protein in the diet with plant-based protein options can be beneficial for health. The benefits of plant-based protein include increased intake of fibre, lower risk of cardiovascular disease and some types of cancers, and benefits for weight management. Additionally, plant-based proteins do not contain some of the less-healthy compounds found in meat, including saturated fat and cholesterol.
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Benefit #: Builds Muscle
Contrary to popular belief, vegan protein powder is capable of providing you with the same amount of protein as whey.
While the protein content itself may be slightly lower, its still easy to meet your daily protein goals.
Two common proteins known for increased muscle building are leucine and lysine.
You can find protein powders that are rich in both amino acids with things like soy protein, pea protein as well as sunflower and sesame seeds.
Protein powder such as Vivo Life becomes an easy choice when your bottom line is building muscle.
Its rich in amino acids that build muscle and tastes great.
Benefit #3: Weight Loss
Using vegan protein powder wont make you lose weight on your own, but it certainly helps.
If youre using vegan protein powder to replace entire meals, this serves as an effective way to fill you up and cut down on your total consumption throughout the day.
Since you can hand-pick which protein powder youre going with, you can also cater to your total calorie consumption, as well as your protein consumption. That way you can manage your weight easily, and keep your meals simple.
It also helps that the plant-based alternatives are almost always lower in calories than their whey/animal counterparts.
Soy protein has also been shown to , making those protein shakes even more effective.
Its still recommended to eat whole food meals like vegetables, beans, or meat substitutes like tofu or tempeh at least once or twice a day.
Pea Protein Is A Great Source Of Iron
Red meat is currently the top source of iron in the American diet, but pea protein is an easy way for vegans and vegetarians to get their fix. One serving of pea protein powder contains 35 percent of your DV of iron. For comparison, the same serving size of animal-based whey protein contains 0 percent of your iron DV. So not only are you getting a large portion of your daily iron needs out of the way, but you’re also getting plenty of protein. You’ll find pea protein powder in nine of GoMacro’s protein bars, including Cashew Caramel, Blueberry + Cashew Butter, and Peanut Butter Chocolate Chip.
Industry Leading Gourmet Taste Plant Protein
- Pumpkin Seed Protein
- Sunflower Seed Protein
This specific vegan protein blend brings you a high protein experience per serving at over 20g with low fat and minimal carbohydrates so you can diet properly.
But thats not what youre looking for
So, does it taste good?!
If you havent tried the all-new, industry-leading Plant Protein by Nutrex Research, you are going to be shocked by how amazing the flavors are without the dreaded grainy or sand-like textures that make it feel like youre chugging down dirt from your backyard sandbox.
In fact, Nutrex Research spent countless hours researching multiple different avenues to cross before heading into the formulation room to bring you the best tasting Plant Protein youve ever tried.
The reviews are real. By ditching the artificial sweetener route, Nutrex keeps things all-natural for this Plant Protein which is why this is one-of-a-kind. By using Monk Fruit Extract and a Gum Blend for mixability and thickening agents, the natural specifics stay in-tact while bringing you an extraordinary tasting experience with every sip.
Many Are Not Aware Of The Greater Benefits That You Can Gain From Switching To A Complete Whole Plant
ven if youre not a bodybuilder, an elite athlete, or a sports model, you can certainly benefit from adding a protein powder to your diet.
Without sufficient protein, our bodies can’t function properly because this macronutrient is responsible for the healthy growth and maintenance of our body tissues.
Any fitness-minded person will know that sufficient protein intake helps us build strong, lean and toned bodies. However, protein is not only helpful in sculpting sexy muscles – but it’s also essential to the health of our brain, nervous system, digestive system and much, much more.
That said, there is still a lot of confusion and misinformation being dished out regarding protein, particularly in the fitness industry.
If youve ever had a personal trainer or sports coach, its very likely that youve been urged to supplement with a whey protein isolate. At a glance, this advice seems reasonable Whey is inexpensive, available everywhere, and is an excellent source of protein.
However, these industry experts are rarely aware of the more significant health benefits we can experience by switching to a plant-based protein source.
These 7 reasons should help set the record straight for all you fit, health-conscious, and earth-loving individuals today!
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What Are The Different Kinds Of Plant Protein
There are several different kinds of plant protein, and some brands combine different amounts of each to produce a plant-based powder that delivers a healthy mix of fats and amino acids. The most common plant-based proteins are pea, soy, hemp, and rice. Heres a summary of the nutritional benefits of each:
What Are The Health Benefits Of Vegan Protein Sources
All of the plant-based sources of protein listed above are noteworthy because of the copious amounts of fiber they contain. This healthy fiber naturally supports digestion and absorption, and may also help decrease mild gas and occasional bloating. Overall, the fiber in plant-based protein sources supports gut health and even heart health.
Moreover, vegan proteins are full of antioxidants, phytonutrients, vitamins, and minerals. On the contrary, many animal sources of protein can contain added hormones or antibiotics, which means it requires extra care for you to choose animal proteins that are safe and healthy.
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Whole Food Sources Of Plant Protein
Dietary plant protein can come from whole foods or supplements. High-protein plant foods include tofu, tempeh, edamame, lentils, chickpeas, peanuts, almonds, nutritional yeast, quinoa, chia seeds, and more. Some plant proteins are incomplete proteinsmeaning that alone, they lack all the essential amino acids our bodies need. However, they can be consumed in combination with other plant proteins to create a complete protein source. Beans and rice are one example. Individually, beans and rice are incomplete sources of protein. Combined, they form a highly nutritious complete protein.
How We Choose The Best Plant Protein
With a plethora of available plant proteins, it can be overwhelming to choose a plant protein thats right for you. We made a list of the factors that we used to evaluate each plant-based protein brand.
Type of Protein What kind of plant is the protein derived from? How much protein per serving does it have?
Ingredients Does the protein powder contain artificial flavors or sweeteners?
Lab-testing We choose brands that have their products third-party tested to guarantee the purity of the ingredients.
Value How much does the powder cost? How many servings are in each container?
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Keeps Your Gut Healthy
These plant protein powders are free from harmful bacteria and antibiotics, protecting you from various diseases and building protective species that keep your gut healthy. Mental illness, fatigue, anxiety, and low productivity have all been linked to poor gut health. A healthy gut keeps your overall health and well-being in check.
A Great Source Of Protein For Vegetarians And Vegans
The majority of vegetarians and vegans maintain adequate protein intake from dietary sources, according to a 2019 study in the journal NutrientsMariotti F, Gardner CD. Dietary Protein and Amino Acids in Vegetarian DietsA Review. Nutrients. 2019 Nov 11: 2661. . But for those who dont, vegan protein powder is an easy way to amp up healthy protein intake.
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What Are The 5 Benefits Of Plant
Plant based diets are high in protein. They provide a healthy balance of vitamins and nutrients the body needs. Alone with protein and vitamins, there is a fair balance of good fats, carbohydrates, and fiber and phytonutrients in the diet. Daily consumption of plant-based protein is sure to energize, fuel and promote overall well being.
Five main benefits that stem from a plant based protein diet include immunity support, increased fiber intake, improved athletic performance and muscle recovery, energy boosts, and increased vitamin and mineral intake.
May Be Easier To Digest
Each persons digestive tract is unique, but for some, plant-based protein powders may go down easier than those made with animal productsespecially dairy. Dairysuch as whey and casein powderscan cause bloating or stomach upset, says Thomason. However, this isnt necessarily true for everyone. For others, plant-sources like beans, legumes, or soy may be hard to digest or cause gas and bloating. To determine which powder is easiest on your system, you may need to do some experimenting.
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Orgain Organic Vegan Protein Powdercreamy Chocolate Fudge
- New look and label, same great product! Includes 1 Orgain Organic Plant Based Protein Powder, Creamy Chocolate Fudge
- USDA organic, vegan, gluten free, dairy free, lactose free, low net carbs, no added sugar, soy free, kosher, Non GMO, carrageenan free, and no artificial ingredients
- Mix with water, milk, or your favorite protein shake recipe for a quick breakfast or snack drink. Use when baking to give your cakes, muffins, brownies, or cookies a protein and energy boost
- Ideal for healthy, on the go nutrition for men, women, and kids. These are great for meal replacement, smoothie boosters, muscle recovery, and pre or post workouts
- 21 grams of organic plant based protein , 2 grams of organic dietary fiber, low net carbs, 0 grams of added sugar, 150 calories per serving
What To Look For
Below are a few key attributes to look for when choosing a plant-based protein.
Many of these factors are personal preferences, but its important to consider what plant-based protein powder will most benefit your needs and wants.
The specific protein used is an important part of the ingredient list but its important to consider what else is included in the formula. Make sure there are no extraneous fillers or artificial flavors or ingredients. Some protein powders also add in extra sugar, healthier proteins dont use extra sugar or artificial sweeteners.
Amount of Protein
Some proteins will list the amount of protein per container, while others list the amount per serving. The amount of protein you consume on a daily basis depends on your activity, size, and gender.
Type of Protein
There are many types of plant-based proteins out there. Some brands make their proteins from just one plant-based protein, while others use a blend of many different proteins.
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Blend It Up In Smoothies
If you’re a smoothie fan, it’s time to start tossing in some extra protein-packed veggies. “I prefer steaming plantslike zucchini, squash, and cauliflowerand storing them in the freezer to easily grab and throw into a morning smoothie,” Berghoff says. “You can’t taste them and it makes the smoothie super creamy.”
You can also add vegan protein powders to smoothies or even break up your favorite GoMacro protein bar to add some texture and protein to your fruit smoothie recipe.
What Is Plant Based Protein Powder
Proteins are organic molecules made up of amino acids . Protein helps build, maintain, and replace the tissues in your body. Your muscles, organs, and immune system are made up mostly of protein.
Plant based protein powder is a powdered form of protein made from plants.
What Happens When You Eat Protein
When you eat protein, your stomach uses its acid and enzymes to break it down into those building blocks we talked about .
The most important of the amino acids for building lean muscle and losing fat are called BCAAs, or Branched Chain Amino Acids.
Together, the three BCAAs account for as much as 33% of muscle tissue. Heres a brief overview of each:
Protein powders can come from plant or animal sources, each having a different make-up of amino acids.
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Is Whey Better Than Meat Protein
If getting enough protein is your main concern, then you should have no problem meeting your protein intake from either meat or whey alone. Protein shakes, however, have the advantage of being relatively inexpensive compared to certain cuts of meat, as well as more convenient for those on the move or short of time. Plus, whey protein shakes are generally easier for the body to digest and quicker for the body to absorb than protein that comes from whole meats.
This makes protein shakes ideal for quick post-workout muscle repair and recovery and a good option for those who have a poor appetite or difficulty chewing or swallowing. And when it comes to weight management, some studies have also shown that whey protein may have a more significant effect on satiety compared to meat and fish protein sources such as turkey and tuna.
Of course, that doesnt mean that whey and meat are of equal nutritional value. Whole meats arent just complete sources of protein they provide the body with several essential vitamins and minerals too, and so pack a more powerful nutritional punch overall. Many whey protein shakes also include artificial flavours, colourings, sweeteners, and preservatives that can make for unhealthy, and often calorific, additions to your diet.
On the other hand, there are also increased health risks associated with eating certain types of meat. Consumption of processed red meat in particular has been associated with an increased risk of heart disease and diabetes.
What Is The Difference Between Whey Protein And Plant Protein
Whey is a by-product of the cheese manufacturing process. Its derived from cows milk. The milk is made from two proteins, whey, and casein. One of the many problems that center around whey protein is digestion. Common complaints include nausea, gas, constipation and stomach cramps. This is most likely due to multiple people having issues digesting dairy in general.
Often, wheys side effects are linked to digestion. Its the thing that might make someone consider other options. However, there are a lot of different alternatives to choose from instead of whey protein. Whey protein has been used for decades and is a standard choice for many people when shopping for a workout supplement. But now there are many more alternatives to choose from to reduce digestive issues and fuel your workout.
Unlike whey, plant protein is entirely derived from plants. Typically, foods like legumes, grains, and rice are sources of plant-based protein powder. It can come from a number of sources such as:
From living a more holistic lifestyle to reducing or eliminating your animal intake, plant-based protein powder can help you meet your fitness goals without the unnecessary side effects that come from consuming whey protein.
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Does A Vegetarian/vegan Diet Deliver Adequate Energy
A vegetarian or vegan diet can be compared to an animal-based diet even in providing sufficient energy during those long days of work or workouts. Muscles that undergo endurance training mainly get their fuel from glycogen .
Plants are the primary source of this nutrient. Glucose acquired from plants is used to keep the brain focussed during intense workouts, competitions, and long workdays.
Energy from the fat of animals does not replenish the immediate requirements. It may lead to fatigue and a lack of motivation to continue the intense training session. Carbohydrates are among the most beneficial food sources for optimum energy for exercise and endurance sports.