Is Plant Based Protein Powder Good For You
Topic : Is Plant Based Protein Powder Good for You?
Is Plant based Protein Powder Good for You? What is Plant-Based Protein powder? This question popped up in everyones mind, and that question was basically just asking Is plant Based protein powder good for you? There are a lot of different questions to cover. Read more about Is Plant Based Protein Powder Good for You?.
We cover a lot of Day to Day utility Products at Pregapillow.com. But firstly I will explain What is Plant-Based Protein?
How To Mix Plant Protein Powder
Heres where we really come in handy. A BlenderBottle® brand shaker is the perfect tool for mixing plant protein powder. Why? Because our protein shakers utilize a patented mixing system, featuring the BlenderBall® wire whiskfound only in BlenderBottle® brand shakers. The BlenderBall® whisk whips around inside the bottle as you shake, mixing even stubborn protein powders into deliciously smooth drinks.
Ready to give plant protein powder a try? First, be sure to get your BlenderBottle® shaker here.
Lose Weight And Build Muscle
Protein helps repair muscle tissue and build muscle mass, allowing you to work out hard and recover more quickly. The problem is most dairy-based protein powders are loaded with fillers, additives, and sugar not good if youre trying to lose weight.
When you make the switch to plant-based protein powder, youre eliminating many of those excess processed carbs in favor of pure, natural nutrients. Thats a much better deal for your body and will promote healthy weight loss and muscle gain over time.
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How Much Vegan Protein Powder Should You Consume
Recommended protein consumption is dependent on a variety of factors, but the general rule, according to the 2020-2025 U.S. Department of Agriculture dietary guidelines, is adults should consume between 10% and 35% of their total daily calories from proteinDietary Guidelines for Americans. U.S. Department of Agriculture. Accessed 09/20/2021. . If you eat 2,000 calories a day, 200 to 700 of those calories should be derived from protein sources, which means consuming 50 to 175 grams of protein daily.
Meanwhile, the dietary reference intake is 0.36 grams of protein per pound of body weight . The average 200-pound male requires 72 grams of protein while the average 170-pound woman needs 61.2 grams of protein daily, and most people get enough protein from diet alone. However, athletes and people who exercise frequently and intensely often benefit from higher protein consumption.
If you dont think youre getting enough protein from food sources alonewhich can be confirmed with the assistance of a registered dietitian nutritionistyou can supplement with a protein powder. A typical serving size ranges from 15 to 20 grams per scoop, so you can use this measurement as a tool to help you meet your daily protein consumption goals.
Benefits Of Sunflower Seeds
Last but not least is sunflower seeds. This small but mighty seed is filled to the brim with nutrients. A healthy dose of magnesium, potassium, zinc, iron, folate as well as essential fats and Vitamins A, B and E. They also contain 2g protein per tablespoon and ZERO cholesterol.
Because of all the excellent nutrients inside these little seeds, they come with all sorts of health benefits. These include lowering blood sugar levels, blood pressure and cholesterol as well as being heart-healthy, and a natural anti-inflammatory.
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Which Artificial Sweeteners Do They Use Instead Of Real Sugar
A clean plant protein should definitely not contain chemical sugars like saccharin, aspartame, acesulfame potassium, and sucralose anymore. But protein manufacturers are notorious for sneaking so-called all-natural sweeteners that may not be so good for you into their products. Here are a few to be wary of:
Avoid these so-called natural sweeteners.
- Xylitol is a cheap, processed sugar alcohol that can cause serious gut imbalances.
- Monk fruit is a popular sweetener many protein powder companies use. Its commonly made using ethanol chemical resins and often contains GMO fillers. Organic monkfruit extract that doesnt contain extra fillers is a good sugar-free sweetener .
- Stevia. The stevia most protein companies use is chemically-derived and loaded with fillers. Organic stevia leaf extract is the cleanest you just need to find out how it was processed and whether or not it has excipients .
The best plant based protein blends use organic, real food ingredients and all-natural sweeteners not GMO fillers and junk.
And again, 1 gram of total sugar should be your limit per serving.
What If You Consume Too Much Low
If you end up consuming too much low-carb protein powder, you may end up with some uncomfortable side effects, such as exhaustion, headache, nausea, diarrhea, dehydration, indigestion, and irritability.
You dont have too much to worry about if you only do this every now and then. However, if you are regularly consuming 2+ grams of protein per kilogram of body weight, you are putting yourself at risk of experiencing severe side effects such as cardiovascular disease, liver issues, seizures, kidney issues, blood vessel disorders, and potentially death.
In addition, consuming too much protein powder on a regular basis could end up causing cancer, type 2 diabetes, or osteoporosis. Even if youre active, be sure to consult with your medical professional or a dietician to make sure that you are consuming the proper amount of protein for your body.
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Who Should Take A Protein Blend
Pro JYM is an ideal protein powder for anyone who wants to maximize lean muscle growth and strength and doesnt have any intolerances or allergies to dairy or eggs.
Yet even though Pro JYM contains dairy proteins , it contains 0 grams of lactose. Because of this, you should still be able to use Pro JYM and experience no stomach issues even if youre lactose sensitive or intolerant
0 grams lactose
Tastes Great And Goes Along Well With Other Ingredients
Unlike many other protein powders on the market I have tried, Nutivas Plant Protein Superfood taste great on its own as well as with other ingredients in smoothie recipes. It is available in chocolate or vanilla flavors.
It is sweetened with monkfruit and inulin rather than with stevia, so if you dont like the aftertaste or are concerned about the safety of stevia, this is a great option.
Pea Protein A Small Yet Mighty Vegetable
Studies have shown pea protein performs just as well as whey protein when it comes to muscle growth, athletic performance and workout recovery.
A 2019 study published by the Swiss journal Sports found pea protein produced similar results to whey when it came to measurements in body composition, muscle thickness, force production, Workout of the Day performance and strength. This study followed people who were new to exercise and who undertook an eight-week High-Intensity Functional Training program .
While its just the second study of its time, and the subjects who consumed pea protein didnt adhere to a vegan diet, it’s clear pea protein worked as well as whey when it came to the physical results. Our data suggest that whey and pea proteins promote similar strength, performance, body composition, and muscular adaptations following 8-weeks of HIFT, the author wrote.
Meanwhile, a 2015 study from the Journal of the International Society of Sports Nutrition found pea protein produced results in line with whey protein and far outstripped the placebo supplement to increase muscle size and strength.
Their study found pea protein helped their subjects make gains in bicep muscle size and this was especially true for people who were new to training or returning after a break. Pea protein performed comparably with whey protein and was superior to the placebo given.
What Is Soy Protein
Soy protein comes from soybeans, a high-protein pea that manufacturers convert into soybean powder to use in protein shakes or other types of food . The protein is created from a soybean after its seeds are removed and then its ground down into soy protein for consumption.
Because it is high in protein and low in carbohydrates, many people use it for its nutritional benefits. Those looking to live more of a plant-based lifestyle can turn to soy protein for their source of protein. Soybeans are present in several different dairy and meat alternatives. In supplement form, soy protein is great for vegetarians, vegans, people who suffer from dairy allergies or people looking to change their overall health regime.
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Taste Of Plant Protein Powder
The taste of various plant protein powders is up for debate. Some consumers feel that plant proteins taste much better and more natural than diary or other protein supplements. Others feel the exact opposite, strongly disliking the natural taste. Youll have to decide whether the flavor of plant protein is a pro or a con for you!
Different Types Of Protein Powders
Theres some intriguing science about the most common types of protein powder sources that well explore a bit further
Benefits and Risks of Whey Protein Powder
As mentioned, whey protein has been studied more than any other protein powder. A quick search of whey protein powder on PubMed brings up close to 600 studies to date.
While you can certainly find studies like this one that showed no link between whey protein and body composition, the overall body of evidence seems to suggest that whey works for building muscle.
A meta analysis published in the Journal of the American College of Nutrition looked at 14 clinical studies including a total of 626 adults and concluded that whey protein powder has favorable effects on body composition .
However, there are some side effects associated with whey protein, particularly on kidney and liver function and for those with sensitivities and allergies to dairy.
One study found that high protein diets from animal-based sources may lead to kidney disease. The researchers cautioned against eating too much protein from animal sources like whey.
Benefits and Risks of Casein Protein
Casein is a slower digesting form of milk-based protein. Theres a myth that slower-digesting proteins are better for muscle growth but this has proven not to be the case.
Benefits and Risks of Brown Rice Protein Powder
And choose a rice protein from organic brown rice sourced outside of China to avoid ingesting potential chemical pesticides and herbicides.
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Compare 20 Of The Best Vegan Protein Powder Brands
Note: We do sell our own organic plant-based protein powders, which of course means were biased. Thats why these reviews are NOT based on subjective criteria like taste rather, we will look at how our products compare to the competition when it comes to:
The Pros And Cons Of Plant Based Protein Powders
Many people choose plant based protein as opposed to dairy-based powders due to lactose intolerance or sensitivity to dairy proteins. Dairy proteins can also raise insulin and activate some cancer-signaling pathways .
The problem is that plant protein isolates naturally do not taste very good, nor do they behave well in liquid. It can therefore take a lot of food additives or industrial processing to make plant based protein taste acceptable. This means that some plant protein powders might trigger inflammation or digestive upset.
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Best Low Carb Protein Powder Supplements That Work
- Thursday, January 13, 2022 12:25pm
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In recent years, the ketogenic diet has exploded in popularity. In fact, in 2018, it made the number-one most searched diet online. Not only are people interested in following this diet, but many people are also just genuinely curious what the hype is all about.
The reason the keto diet is so unique is that it requires that you consume almost no carbs and get around 60% to 80% of your calories from fat. This can be quite challenging for fitness enthusiasts because most of the protein powders on the market are high in carbs. The best keto protein powder will be one that has as few carbs as possible.
Unfortunately, this is almost impossible because most of the protein powders on the market have at least 6 grams of carbs- which means they are not keto-friendly. Of course, this is not to say anything negative about the industry as a whole- its just how protein is derived from other foods.
For example, whey protein is the most popular type of protein powder. This is because, unless youre lactose intolerant, its easy for the body to digest. Plus, it contains a variety of other nutrients that are good for your overall health. However, it does contain a lot of lactose, which is a carbohydrate. Therefore, whey protein powders are a no-go when it comes to low carb protein powders on the keto diet.
What Is Protein Powder
Protein powders are powdered forms of protein that come from plants , eggs, or milk . The powders may include other ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. The amount of protein per scoop can vary from 10 to 30 grams. Supplements used for building muscle contain relatively more protein, and supplements used for weight loss contain relatively less.
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Vegan Protein Powder Recipes
There are so many things you can do with vegan protein powder, from shakes and smoothies, to pancakes and cookies. You can simply try and add in protein powder to recipes you already know and love, but you may want to sub out some other dry ingredients in place of it. We recommend playing around to discover your favourite combos.
To get started, here are a few of our favourite recipes:
Fluffy Vegan Protein Pancakes
Two Minute Choc Chip Protein Mug Cake
Vegan Protein Hot Chocolate
But What About The Science
A lot of people ask the question is there an optimal time to take protein powder? Well, we believe that this is something youll need to discuss with your nutritionist.
We know from our own experience and research that its important not only when you consume your shake, but also what type of shake youre having! So lets take a look at some of our favourite brands.
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Can A Diabetic Use A Low
Refined carbs, such as added sugars, can result in blood sugar spikes in those who have diabetes. However, a study in 2003 indicated that diabetics that add protein powder to their diet experience a positive impact in their health.
That being said, most of the standard protein powders have added sugars, carbs, and such. Therefore, a low-carb/no carb protein powder is the best solution for an individual with diabetes. However, you must carefully read the label to ensure there are no added or refined sugars in the formula. This is a great option for a quick snack for diabetics instead of grabbing something quick thats almost guaranteed to have lots of sugar.
What To Look For In A Protein Powder
But the key thing to remember is that protein powders are a supplement, so they are meant to supplement the diet. If youre eating a junky diet and you only get your protein from powders, thats not a healthy way to live. Also, supplements are not regulated by the Food & Drug Administration , meaning that its up to the manufacturers to test and ensure the safety of their products. Some supplements have been found to be something other than what it says on the label. To avoid buying a protein powder with unwanted ingredients, look for the Certified for Sport seal from NSF International. This label means that the powder has been 3rd party tested to ensure that youre getting whats on the label.
The bottom line is to try to get your protein from food, but feel free to include a protein powder from time-to-time if they are helpful to you.
Natalie Rizzo, MS, RD is an NYC-based Registered Dietitian, food and nutrition writer, and national speaker. She has a Masters in Nutrition and Exercise Physiology from Columbia University, and she has been a vegetarian for close to a decade.
Second Place: Whole Grains
Whole grains are generally higher in calories and lower in protein than legumes but should absolutely be included as part of a balanced plant-based diet. Per cup, they each contain less than a gram of saturated fat, are a great source of dietary fibre and, more surprisingly, often a source of iron too.
- Raw oats
Using oats as a base for a low-sugar muesli is a great start to the day. 1 cup of raw oats provides 10.6g of protein as well as 19% of your recommended daily allowance of iron. Once cooked, though, they lose almost half their protein value.
- Teff, Kamut & Amaranth
Teff, kamut and amaranth are certainly lesser known amongst the whole grains. Teff is a grass seed commonly found in Ethiopia and now available in health stores in the UK. Cooked, a cup yields almost 10g of protein, 29% and 9.5% of your RDAs of iron and calcium respectively. Kamut and Amaranth are easier to find and grown worldwide, offering up similar amounts of protein and 17% and 29% of your iron RDA.
- Whole wheat pasta
Switching out white pasta for the whole wheat version increases your protein intake by 2 grams and doubles your iron intake as a percentage of your RDA.
- Wild & brown rice
Rice is our final grain. It is the lowest in protein but wild and brown rice are whole grains They are both a good source of carbohydrate and healthy calories that we need in order to utilise protein from elsewhere. Brown rice also provide us with magnesium while wild rice brings in the omega 3.