As the world is consistently pushing towards environmentally sustainable solutions, veganism has ushered in the era of a plant-based protein diet that has become a popular lifestyle choice over the traditional animal-based protein diet.
What is plant-based protein?
Proteins are present in our hair, muscle, skin, and other tissues. The primary function of protein is to help carry oxygen in the blood, power chemical reactions by making up enzymes, and much more.
Proteins consist of 20 amino acid building blocks that are segregated into non-essential and essential. Eleven of these ‘non-essential’ can be made up in the body, while the other nine referred to as the ‘essential’ are obtained through our diet.
These nine ‘essential’ amino acids can be obtained through plant-based protein sources such as grains, beans, nuts, seeds, and soy. While some plant based proteins are incomplete, meaning they lack one or more essential amino acids, eating a variety of these foods throughout the day provides the full range of essential amino acids the body needs.
The two crucial requirements for a protein to be considered high quality and complete are that it has adequate levels of indispensable amino acids that can support human growth and development and can be readily absorbed and digested. When it comes to plant based protein versus animal proteins, consumption of plant protein has shown to provide higher indispensable amino acid intake, and they’re less calorie dense than the animal-based protein. Thus, larger food intake, fewer calories, and greater energy requirements make plant-based protein ideal between the two. (1)
Benefits of consuming plant-based protein:
Research has shown that replacing animal-based protein with plant-based protein helps in decreasing the risk of developing chronic diseases. The other benefits include:
1. Gluten-Free & Allergy-Free Protein
Plant based protein powders a wide array of gluten & allergy-free options by sourcing protein from hemp seeds, brown rice, chia seeds, quinoa, and cranberry.
While whey protein powder may cause bloating and allergies for several consumers, plant based protein is pure, reaction-free & lactose-free and is perfect for those with diet limitations.
2. Rich in fiber
Fiber is an amazing source to help lose weight, reduce cholesterol levels even lower the risk of diabetes, regulate blood sugar, digestive distress, etc.
It keeps you fuller for a longer time which helps in digestion and weight management
3. Boosts athletic performance
As the market opened up to provide a gateway for plant-based protein supplements, several athletes have switched to plant proteins and have shown exemplary performance.
Aside from being completely vegetarian, and allergy-gluten-free, it provides instant recovery, a good source of energy, increased workout timings, and a great fuel for the body mass.
Fast&Up is a plant-based protein powder in India that is a blend of Pea protein isolate and brown Rice protein isolate, making it completely vegan and allergen-friendly for athletes and sportsmen.
4. Muscle building
A study was conducted by evaluating the ability of 24-g doses of both rice and whey protein concentrate to observe the adaptations in resistance training of 8 weeks, and it showed that both yielded similar outcomes for performance and body composition. (3)
Pea protein powder supplements have been shown to promote greater muscle thickness compared to placebo in a study conducted between 160 males aged 18-35 who went through 12 weeks of resistance training on upper limb muscles. (4)
5. Great source of multivitamins
Plant-based protein powders are rich in essential multivitamins. Proteins derived from soy, pea, and several others contain vitamins, and antioxidants that cannot be found in whey protein powders.
The body’s immunity can be stabilized and promote overall health with plant-based supplements. Energy levels are elevated along with mood, reducing anxiety and maintaining muscle strength with improved skin, hair, teeth, and memory.
6. Effective weight controller
Plant protein for weight management helps keep you full for a longer time reduces cravings for unhealthy snacks and untimely meals and keeps a good control of body weight.
Plant proteins have lower calories and fat content so it helps boost a body’s regular nutrient profile.
7. Prevents Heart-diseases
Cardiovascular diseases are the leading cause of death globally and diet has a major and direct impact on it.
An unhealthy diet that consists of high contents of sodium, processed meats, and trans fat with little to no vegetables, seeds, fruits, and nuts can become a potential behavioral risk for ischemic heart disease (weakened heart by reduced blood flow). (5)
Plant-based diets can lower the risk of ischemic heart disease as well as optimize blood pressure and provide glycemic and lipid control further reducing the need for medications. (6)
8. Prevents Diabetes
Dietary habits play a major role in insulin resistance, especially within the sedentary population. There has been an increased consumption of high-calorie foods such as meats, fast foods, and other animal-based fats along with highly refined grains and sugar-sweetened beverages that play a major influence in the rise of type 2 diabetes globally. (7)
A change to plant-based diets that focus on eating patterns that emphasize the consumption of whole grains, legumes, vegetables, nuts, fruits, and seeds while minimizing or eliminating animal-based products. This change can have a direct effect in lowering obesity, hyper lipids, hypertension, and cardiovascular diseases. (8)
9. Strength training
Several studies show that athletes and people who are aiming at regular strength training can maximize muscle gain, exercise recovery, and fat loss through protein powder supplementation.
A study was conducted wherein healthy adults between the ages of 18-50 were provided protein powder supplementation and observed based on aerobic (involves exercise) and anaerobic (steady state). The untrained individuals showed no impact on their lean mass or muscle strength during the initial weeks of the resistance training, however throughout the training evidence suggested that protein supplementation promoted muscle strength and gains in both trained and untrained individuals. (9)
10. Vegetarians and vegans
People who strictly follow a vegetarian or vegan diet should consider that plant-based sources contain fewer proteins in a given volume of animal sources, hence protein powders are a great booster for their daily protein intake.
11. Lactose-free
Individuals with lactose intolerance and suffer severe reactions to dairy products can switch to plant-based protein sources as they are completely vegan.
12. Rich in Phytonutrients
Phytonutrients are elements or compounds that are present in the plant that promote good health.
13. Better absorption
Pea protein has better absorption compared to whey protein. They need to be paired with a complementing protein source to achieve their full potential.
Plant-based protein Nutritional chart
Plant Based Protein | Serving size | Calories | Proteins | Fats |
Broccoli | 100g | 34 | 2.8g | 0.4g |
Chickpeas | 100g | 364 | 19g | 6g |
Lentils | 100g | 116 | 9g | 0.4g |
Peanut butter | 1 tbsp (16g) | 96 | 3.6g | 8.2g |
Peas | 100g | 81 | 5g | 0.4g |
Potatoes | 173g | 164 | 4.6g | 0.2g |
Quinoa | 185g | 120 | 4.4g | 1.9g |
Seaweed | 100g | 44.7 | 4.77g | 0.601g |
Soymilk | 236.6ml | 100 | 7g | 4 g |
Spinach | 100g | 23 | 2.9g | 0.4g |
Tempeh | 85g | 160 | 18g | 5g |
Tofu | 85g | 78 | 8.7g | 4g |
Veggie Patties | 70g | 124 | 11g | 4.4g |
While the protein from these natural sources is a great way to enrich your diet, there are always questions such as “Can these natural sources be replaced by protein powders?” The simpler answer would be no.
Types of plant-based protein
Plant-based proteins are extremely accessible as they can be found at your local store in abundance. They are rich in fiber, minerals, vitamins, and protein, here are a few that are possibly in your pantry right now!
Chia seeds
They are a nutritional powerhouse containing up to 3.5 grams of protein per two tbsp. They’re also enriched with other essential nutrients such as iron, calcium and zinc.
Whole grain bread
Guilt-free bread? Whole grain is the way to go with it’s 6 grams of protein in each slice. A sandwich makes up for about fourth of your daily required need for protein while keeping you full and satisfied.
The fiber from whole grain maintains a good digestive system and decreases the risk of developing chronic diseases (cardiovascular & cancer)
Nutritional yeast
With notes of nutty flavor these yellow flakes are an essential for a plant based diet. Two tbsp contain up to 8 grams of protein and enough dose of iron along with vitamin B.
Pea protein
Pea is an excellent source of nutritional components and is very rich in protein, fiber and starch. The protein source from pea is obtained by extracting the protein from yellow peas.
Pea protein is high quality and is a functional ingredient globally due to its high protein content, low allergenicity, affordability, availability and sourcing from sustainable crops. (2)
Brown rice protein
Rice is always grouped with carbs, but surprisingly brown rice has a significant amount of protein and is a great alternative for individuals who have allergies to certain types of protein.
One cup of cooked brown rice contains about 5.5 grams of protein that is about 10% of protein required for a healthy adult weighing about 63 kgs.
It is not ideal to substitute powders completely in place of natural sources instead they can be taken along with them as a way to boost the intake of daily protein.
Conclusion
Plant-based proteins and whey are equally beneficial, and the best choice depends on your dietary needs & restrictions. Whey might have all the essential amino but it is not suitable for everybody. A plant-based diet is an excellent option with additional health benefits.
Consult your physician and dietitian to find the best course mapped out for your physical needs!
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It is a protein derived from plant-based sources like peas, brown rice & soy.
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