Plant Protein Vs Whey: How Theyre Produced
Whey is the liquid part of milk that separates during the production of cheese. For many years, this by-product was considered waste and was fed to pigs until bodybuilders and dairy marketers realized it was high in protein and very cheap. Once the whey is separated, itâs heated, microfiltered, pasteurized, and dried. Then, sweeteners and preservatives are added to produce what we recognize as protein powder.
Plant-based protein sources, on the other hand, require little-to-no processing. Some, like oats, nuts, and beans simply grow with essential amino acids included. Others, like nut butter and tofu, require some processing, but generally less than it takes to create a container of whey protein powder.
Finally How To Buy The Best Possible Whey Protein
Whilst we may have the best intentions to eat perfect whole proteins as often as possible, daily life gets in the way and sometimes a smoothie made with some whey protein is a quick and healthy answer to hunger.
When buying your whey look out for the following:
Artificial ingredients and sweeteners: aspartame, flavourants, maltodextrin, sucralose
Starches, sugars, fillers and stabilisers: e.g soy lecithin, corn fiber
Fats and oils which are not Paleo appropriate: Sunflower oil, vegetable oil, canola oil etc
What Are The Health Benefits Of Plant
- Easier to digest Plant-based proteins are easier to digest compared to other types of proteins.
- Hypoallergenic Except soy, the rest of the plant-based proteins such as pea and rice proteins, are well tolerated by the human body. And, they are found to be ideal for people with lactose-intolerance and allergies.
- Part of detox program As plant-based proteins are less allergenic, they are a part of functional foods used for detox programs.
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When Buying Your Protein Shakes The Types Of Protein Available Can Be Overwhelming
Whey, casein, soy, pumpkin, pea, hemp, rice and the list goes on. How do you know what powdered protein is the best choice for your body? To start, lets look at the two most popular and rapidly growing options: plant-based and whey. The protein supplement market was once a one-stop-shop, but now we have limitless options ranging in price, quality, flavor and nutrition. Were going to break it down for you, so you can give your body only what it needs.
though there are thousands of powdered protein and ready to drink protein choices, the two most common on the market are whey protein and plant protein.
When choosing the right one for your body, you need to know what they have in them and what they can do for you. Then you can make your final selection using the most popular criteria price and taste.
Whey seems simple. Its protein is derived from goats or cows milk. Its a complete protein, meaning it gives your body all nine essential amino acids that it cant make on its own. It offers extremely high doses of protein in one shake, and you can find low cost brands. Unfortunately, that simplicity is only on the label.
So, why even bother with plant protein? Because it has a few things that whey does not, and they make all the difference.
plant-based proteins, free of nuts, soy and wheat, are the ideal pre- and post- workout protein for anyone who has digestive sensitivities or for those who want to guard against them.
Plant Protein Vs Whey: The Environment
Sure, weâre talking about protein sources for endurance athletes, but itâd be remiss to ignore the effects these decisions can have on the environment. A brief Google search will highlight the unsustainable impact of the meat and dairy industries on the environment, highlighting the need for alternatives.
As an athlete, one aspect I love most about my sport is training and racing in nature. If my dietary choices can benefit those places, then Iâll do my best to adjust them towards a more sustainable future.
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+ Spirulina Is A Blue
We are all living in a high sensory, high stress world, with little to no time to manage daily tasks, delegating and balancing tasks let alone get proper nutrient supplementation. So with the plant protein vs whey debate, plant powders provide an easy and convenient, on-the-go form of balanced nutrition without compromising your health goals. Many great plant based protein powders can now be found at various health food stores and online.
The plant based protein vs whey battle will continue for years to come. Whey based protein powder is extremely popular and regularly consumed in todays world however, the over consumption of whey can cause inflammation to those sensitive to lactose. This isnt the case with the phytonutrient packed plant-based powders. Supplementing protein from plants is easier than most people think, and it continues to have more benefits. Plants have been around for millions of years, and these days we have such a large and colorful variety to choose from, that is easy, affordable and fun to introduce plant based choices into our daily routines and diet.
Guest Author, Jesse Garcia
Plant Protein Vs Whey: Nutrient Density
Nutrient density refers to the number of nutrients food can offer per calorie. Nutrient-dense foods include fruits, veggies, whole grains, and legumes. Youâll find nutrient-poor foods at the other end of the scale, which contain few nutrients and often a lot of calories . To maintain optimal health, endurance athletes need to consume foods dense in nutrients.
Despite being packed with protein, whey powder lacks any other nutrients. Plant-based sources, on the other hand, deliver all your protein needs while packing further nutritional goodness beyond protein alone.
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Who Should Use Hemp Protein
Hemp protein is a great option for anyone looking to maintain a healthy lifestyle. Hemp has all the essential amino acids so it can be used as an alternative to other proteins. It also contains omega-3s, which are important for many different functions in the body including cognitive development, proper brain function, and cardiovascular health.
Hemp is also rich in fiber which helps to regulate blood sugar levels and lower cholesterol. The high fiber content makes hemp perfect for people who want to lose weight or maintain their weight by eating fewer calories while still feeling full. All of these benefits make hemp protein excellent for athletes, people with diabetes or heart disease, and those who are trying to lose weight.
As more research is conducted on hemp, we will start to learn even more about its benefits. Hemp seeds are an easy addition to your diet that will have noticeable impacts on your health!
Whey Protein Powder For Women
Whey protein powder is one of the most popular and easy-to-find proteins. This protein powder is often misunderstood by women, thinking that its meant to bulk up .
This is simply not the case! Whey protein powder is an excellent supplement for active women who are looking to maintain muscle, get all the macro and micronutrients from dairy -its one of the most studied supplements, and for a reason.
Whey Protein comes from dairy so its not suitable for vegans or those allergic or has a dairy intolerance so make sure youre able to digest dairy products before you purchase a tub.
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Who Should Not Use Hemp Protein Powder
Hemp is a raw vegan superfood that should not be overlooked, but its important to know who shouldnt use hemp protein powder. Hemp seed protein can be beneficial for muscle recovery, but it might not be the best choice for people with certain dietary restrictions.
Many people have found success using hemp protein powder as a replacement for dairy or soy products. However, this may not be the best idea for those who are lactose intolerant or have an allergy to soy. Some also consider hemp to be an anti-nutrient because it contains phytic acid which blocks the absorption of important minerals like zinc and iron.
If you have any food allergies, do your research before you buy hemp protein powder. And if youre feeling unsure about what to do with hemp at all, check out this blog post for more information!
What Is The Best Pea Protein Powder
Whether you are choosing whey or pea protein as your supplement of choice, it is essential to choose carefully and read the nutrition facts label. Consider the following when selecting either whey or pea protein powder:
- High-quality proteins should contain only 1-2 ingredients . Avoid products with excess fillers or thickeners .
- Avoid flavored proteins in general, if possible. Processed pea proteins with added sugars or artificial sweeteners will not provide you the best solution. In general, the sweeteners to avoid are sucralose, aspartame, acesulfame potassium & stevia. Even brands that market “organic coconut sugar” don’t do a great job at disclosing how this is simply a euphemism for refined sugar. Sugar in moderation is good refined sugar is always terrible.
- Sourcing matters! Look for certifications that support clean sourcing such as Non-GMO. In the case of whey, sustainable farming practices supported by Animal Welfare Approved certifications is a crucial differentiator. Pea protein is notorious for coming out of China. Brands will claim to purchase the yellow peas from the U.S.A. or Canada however, 100% of these brands do not disclose that these peas all ship to China before being made into protein powers for sale.
Regardless of whether you choose whey or pea, protein is essential for building muscle, bones, and a variety of other body functions. Combine your protein supplement with healthy, balanced meals to receive the maximum benefits.
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Plant Protein Vs Whey: Phytonutrients
The constant demand and busy schedules of everyday living can be balanced within the proper intake of phytonutrients, also referred to as phytochemicals, which are supplied by a diversity of plants. Phytonutrients are easily accessible and truly supportive for our cellular growth and repair. They are the intercellular communicators for our body, working tirelessly to mitigate and repair damage caused by toxins. Phytochemicals released by plants may also:
Key Factors For Choosing A Powder
With what has been said so far, you might think that theres not really much setting protein powders apart, and youre right. However, there are some important ways that you can still choose the protein powder that is right for you, your goals, and any other dietary requirements.
The first way of figuring out the best protein powder is simply the protein content: the more protein per serving, the better. Some supplement companies attempt to increase their recommended serving size to make their protein content seem better than it is. Always be sure to check the protein content and the serving size so you can be sure that youre getting the most for your hard-earned money.
The second key factor is how much junk is in the powder. There will always be some form of sugar in these powders, but less is better. This is one of the main perks of plant-based proteins: they do not contain lactose, so their sugar content can be kept very low.
While sugar might be fine as part of an intra- or post-workout shake, you probably already have too much in your diet and contributing through a poor-quality protein supplement is only going to increase your risk of diabetes and other metabolic conditions.
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The New Age Debate Of Plant Protein Vs Whey Protein
Lets talk about why plant based proteins have become so popular and what you need to know when it comes to plant protein vs whey. As we evolve to understand our connection with plants, people are now driven to harness healthy decisions that are eco supportive, yet convenient for our lifestyles. We are amplified to understand available resources around us to obtain the best diet composition of our health. From growing our own food, to shopping the varieties of products at a market, creating mindful decisions use to feel overwhelming.
The conscious decision to meet our goals can be simple, with ancient grains, roots, nuts and seeds each one supporting and strengthening our connection to the planet. Plants have long been appreciated for their ability to supply our body with extended energy that most of us crave, physically, we absorb more than just their protein. Consuming a variety of plant based proteins can be a fun and exciting journey of what makes us feel abundantly happy, healthy and accomplished.
Which Protein Powder Is Best For Weight Loss
Pea protein powder is the best plant-based protein for weight loss. Research has shown that it can reduce hunger cravings. You may also want to consider a plant-based protein powder due to the additional vitamins and minerals it has. Overall, the exact type of protein powder doesnt make a difference in weight loss as much as getting enough protein in your diet.
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Plant Proteins Have More Fiber
A diet high in fiber has been linked with a reduced risk of heart disease. However, it also takes longer to digest, which means youre exposed to fewer calories.
Including fiber-rich vegetables and fruits in your diet is also a good idea.
What Is The Difference Between Whey Protein And Plant Protein
The most obvious difference between plant protein and whey is the source of their protein.
Whey is from a dairy source that gets separated during the production process of cheese and also separated from casein which is a different dairy protein.
After the whey gets harvested, it got through an intense process of heating, microfilter, pasteurizing, and drying. Sometimes sweeteners and preservatives are added.
I often get asked Is whey protein a complete protein?. It is, and it makes it easier to get your nutrients.
Plant protein comes from a variety of plants like peas, rice, and hemp. Plant-based protein sources actually go through minimal processing to make it into a protein powder.
It isnt always a complete protein, and sometimes, two proteins will get blended together into a powder to make it more complete. Its important to do your research on what amino acids you are getting with plant protein.
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Which Is The Best Between Whey Protein And Plant Protein
When comparing whjey protein vs. plant protein, you must also look at your lifestyle, which one is more suitable for your life.
Vegetable protein has a higher nutrient level and is more environmentally friendly than whey protein. From this point of view, vegetable protein is superior to whey protein.
However, for those of you who aim to consume protein to gain muscle mass, whey protein is more beneficial for you.
Always Watch For Danger Signs
One of the most important things you should do for picking out a protein is simply to ensure that it is safe and that there are no dangerous chemicals present. The presence of excess heavy metals in whey proteins has been well-documented in recent years and caused some concern. The combination of large quantities of protein and heavy metals can place a serious burden on the liver and kidneys, and this is exactly the opposite of what you want from a health supplement.
Concerns have been raised regarding the content of lead, arsenic, cadmium, and mercury in as many as 15 of the leading protein brands. Clearly, the idea that smaller and cheaper brands are going to be lower quality is a total fabrication even the more expensive, popular brands are struggling with unnecessary heavy metal content and the health risks that come along with them. When choosing your protein, be sure to check for reports on heavy metals: an internet search is all it takes to find out whether youre putting your health at risk.
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Master Herbalist & Health Educator
Jes has worked as a Nutritionist for over a decade focusing on sports nutrition and holistic health education. With a background in traditional herbalism and home health care, his focus is powered by community education. As a master gardener and family herbalist he provides youth classes on healthy living and fundamentals on physical education nutrition.
Nutrition Benefits Of Hemp
Hemp seeds, also known as hemp nuts, are high in protein. A 100-gram serving of raw shelled hemp seeds provides 11 grams of protein. The only plant that contains more protein is soybeans with 25 grams per 100 grams. Hemp seeds contain all essential amino acids and are considered a complete protein source for this reason.
Hemp is also rich in omega-3s. A 3-ounce serving of white meat chicken provides about 647 milligrams of omega-3s while a 3-ounce serving of hemp seed has close to 1,000 mg! These healthy fats can help lower cholesterol, reduce inflammation, and improve immune function.
Hemp is an excellent source of magnesium. Magnesium helps regulate our nervous system and support bone health while calcium is necessary for strong bones. Hemp foods like hemp seed hearts are full of these nutrients to keep you healthy and happy!
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How To Choose The Right Protein Powder
Since supplements arent as strictly regulated as drugs, the most important part of buying protein powder is to check the ingredients. In the worst-case scenario, a protein powder can contain a lot of fillers and other additives that dont necessarily benefit you or the compound.
This goes for both whey and plant proteins, but the latter does tend to differ more when it comes to their nutrients since different ratios of different plants are used from manufacturer to manufacturer. Its also a good idea to look at the sugar and carbohydrate levels in the powders you buy.
While plant powder contains more carbs, whey protein can potentially include more sugar due to sweeteners and flavorings. You want to find something thats within a reasonable norm and works for your goals. For example, if youre looking to lose weight then you should be paying special attention to these other components of a protein powder.
But on the other hand, if youre looking to bulk then you should be making sure that your protein contains a lot of BCAAs and other amino acids, such as those found in whey protein. Committing to goals and understanding how to achieve them is a big part of choosing the correct supplement. There are also health concerns that you should be keeping in mind.
On the other hand, people with kidney issues should try to find powders with lower levels of protein. This is because the kidneys help to break down protein, and issues in this region can cause complications otherwise.