Vegan Protein Powder – Is It Right For You?
If you’re a vegan or trying to incorporate more plant-based meals and snacks into your diet, then read on to learn about the best vegan protein powders and their benefits (or lack thereof).
What Are Vegan Protein Powders?
Protein powder is a quick and easy approach to increasing protein consumption for people who don’t get as much protein from their diet. While many protein blends come from animal sources such as whey, many vegan protein products are made entirely from plant sources. They are the ideal protein powder option for persons who follow a vegan diet free of animal-based protein powders.
Protein powder can contain a variety of different forms of protein. The Powders are often made up of other protein sources. This includes whey, eggs, soy, collagen, organic sunflower seed protein, pea, and pumpkin seed protein. Vegan blended proteins come solely from vegetarian sources and contain no other dairy-based protein powder or other animal products. Traditional protein supplements for vegans are classified into three types.
Concentrated Proteins
Concentrated proteins are made by extracting protein from its source using heat and enzymes. Concentrates usually are about 70% pure protein and contain fat and carbs. This is so that they can have a nice flavor. When it comes to whey, for example, a concentrate will contain dairy residues, which could be problematic for someone who is lactose intolerant. And this could eventually result in bloating and possibly diarrhea after drinking the whey protein shake.
Isolated Proteins
Isolated proteins necessitate an additional process to eliminate the majority of the carbs and lipids that remain in the concentrate. This [process] yields roughly 90% complete vegan protein or higher. In terms of whey protein, there is a lower likelihood of a reaction to dairy proteins.
However, this doesn’t mean you are out of danger.
This process leaves behind almost 100% pure protein. For whey proteins, the risk of reaction to milk protein is reduced.
Hydrolyzed Proteins
Protein hydrolysates not only filter fats and carbohydrates but also heat the protein further to break it down into essential constituents called amino acids, which are more directly absorbed by the body. However, This version is the most digestible protein on the market.
Is Vegan Protein Powder Better Than Whey?
Plant-based protein has been snubbed for years because it is thought to be inferior to whey proteins. The argument was that, unlike whey, most plant-based protein supplements do not contain all of the required amino acid constituents.
The necessary amino acids are those that your body cannot produce independently and can only be found in protein sources. These are required to develop and maintain lean muscle mass and help the body function properly.
Although many vegan protein powders may be deficient in some amino acid constituents, there are a lot of high-quality brands with complete proteins that ensure you obtain each vital amino acid. Everything is dependent on the sources!
What are the Ingredients in Vegan Protein Powders?
Protein blends for vegans are made up of a variety of plant-based substances. The most prevalent plant-protein sources are soy (it has a very cheap cost of production), brown rice, white rice, pea protein, sunflower seed, pumpkin seeds, and hemp protein seed. Besides hemp seeds, other natural components like stevia, monk fruit, and even fruit veggie powders may be added nourishment.
When searching for the best vegan protein powders, seek those containing varieties of protein from plants and the complete amino acid profile that are beneficial to the body and are certified organic plant-based products.
Is Protein Powder Necessary for Vegans?
For many vegans, ensuring they receive complete protein is a significant worry. Sure, some vegetables, legumes, and grains provide protein. However, getting adequate protein might be challenging!
For a long time vegetarian, it may take far too long to realize the significance of protein. After a prolonged judicious protein intake, you may begin to lose unhealthy fat, gaining muscles!
A sufficient quantity of protein for most people is.7 grams per pound of body weight. So, if your weight is up to 140 pounds, aim for roughly 98 grams of protein each day.
This will help you develop lean muscle, maintain weight, and have a good macronutrient balance.
Protein requirements will rise if you want to gain muscle and decrease fat. One gram of protein per pound of bodyweight is a good starting point.
Some protein supplements might assist fill in any gaps in your protein intake if you’re a vegan. However, a protein supplement is not required for vegans, but you will attain your health and fitness goals while using them.
Can Consumption Of Vegan Protein Powders Result In Bloating?
If you have a highly-processed diet and are not accustomed to plant-based food, the new vegan diet can make you gasp frequently. However, most people find that proteins from plants have far less bloating and digestive problems than whey. A plant protein supplement is often hypoallergenic and easy to digest. There are no weird ingredients, so your body doesn’t have to work hard to break down components!
Benefits Of Vegan Protein Powder
Vegan protein blends have numerous health benefits; however, these benefits vary depending on the type of plant used. The following are some of the advantages:
Chronic Disease Risk is Reduced
According to some research, replacing animal protein with plant protein lowers the risk of chronic disease and early death. According to beliefs, this is because plant-based eaters are more likely to ingest fiber and phytonutrients and little or no saturated fat than meat consumers. One of the simplest ways to make this animal-to-plant move is to use vegan protein powders instead of one manufactured with animal-based ingredients.
More Eco-Aware
Rice protein, for example, is less harmful to the environment than animal proteins. Plant-based meat (protein) emits 30%–90% less greenhouse gas, uses an average of 85% less water, generates an average of 71% less aquatic nutrient pollution, and takes up an average of 73% less land than conventional meat, according to the Good Food Institute.
It Is A Non-dairy Choice
Cow dairy is among the most common food sensitivities, and as a result, a growing trend of dairy-free eating has evolved. There is no rule. While studying your reaction, inflammation, and symptoms while consuming dairy, you have to keep trying to determine whether it is good or harmful to your health. (If you’re not sure dairy-free is good for you, try a short-term elimination diet to determine what works best.)
Many dairy-based meals, such as milk and yogurt, are high in protein. In contrast, popular dairy substitutes, such as almond milk or coconut milk yogurt, lack the protein content of their conventional dairy counterparts.
As a result, individuals who cut dairy out of their diet frequently need to increase their protein intake. Vegan protein is an excellent substitute for dairy proteins like whey and casein.
Vegetarians And Vegans will Love This Source Of Protein.
In a study featured in the journal Nutrients in 2019, most vegetarians and vegans acquire enough protein from their diet. On the other hand, vegan protein powder is a simple approach to increasing a healthy protein intake for individuals who don’t.
Allergy Risk Is Reduced
Plant protein blends can help you avoid common dietary allergies such as casein and whey instead of animal protein. However, some plant-based protein supplements contain soy, another significant nutritional allergy. Before purchasing a protein powder, read the ingredient labels carefully.
Check if a product is free of soy before buying–if you are allergic to soy. For those with other food allergies, intolerances, or sensitivities, also research a product that will satisfy your needs.
What’s The Difference Between Vegan And Animal Protein Powder?
Vegan protein blends are distinguished from non-vegan protein products. The latter is derived from animal-based protein sources, whereas the former is derived from plant sources. Whey and casein, protein sources in dairy products and byproducts of the cheese manufacturing process, are commonly found in non-vegan protein powders.
Animal protein is a complete protein source since it contains all nine essential amino acids needed. Except for soybeans and a few other proteins, none of the nine are present in most vegan protein powders.
What Should You Look For In A Vegan Protein Powder?
It is ideal for individuals to opt for products with simple and easily recognized ingredients and avoid artificial sweeteners, colors, and flavors while buying.
Single-ingredient vegan powders, in which the only single ingredient is the plant protein itself and nothing else, are easy to come by. Without added sugars, artificial sugar alcohols, and tastes, these powders may be used in a wider variety of meals.
However, also consider the protein’s source as well. The ideal sources will be organic and non-GMO. Organic and non-GMO foods minimize pesticide contamination, disrupting gut microorganisms and contributing to a leaky gut.
Blends of several plant-based proteins, such as pea protein, organic brown rice protein, and other seeds, are frequent protein sources when shopping for vegan protein powders—making these types of vegan protein powders the most accessible and often affordable. Soy-based products may offer a nutritional advantage over other styles. This is because they include all nine essential amino acids.
Vegan Protein Powder Side Effects
Some vegan protein blends contain common allergens. Therefore, study the ingredients list if you have any food allergies or sensitivities. To avoid being exposed to any foods, it would help if you avoided, advises Sass.
For example, if you have soy allergies, eat only the soy-free vegan protein products with nothing similar in the base. The same is true for pea protein and rice. There has been a discovery that a small percentage of patients react to these proteins, which are widely popular hypoallergenic.
Nausea, gas, stomach pain, distension, and even diarrhea are all possible side effects of taking a vegan protein powder that contains an allergy.
What Is the Appropriate Amount of Vegan Protein Powder to Consume?
Adults should consume between 10% and 35% of their total daily calories from protein, according to the USDA’s 2020-2025 dietary guidelines[4]. Assuming your calorie count per day is 2000 calories, 200 to 700 calories should come from protein sources or 50 to 175 grams of protein.
Meanwhile, 0.36 grams of protein per pound of body weight is the dietary reference intake (DRI) (or 0.8 grams per kilogram). The average 200-pound man needs 72 grams of protein per day, while the average 170-pound woman needs 61.2 grams, and most people receive adequate protein through diet alone.
Athletes and those who exercise frequently and intensely, on the other hand, often benefit from a raw organic protein diet.
You can supplement with a vegan sport protein powder if you don’t think you’re receiving just as much protein from food alone (you can check this with the help of a licensed dietitian nutritionist). This measurement can help you fulfill your daily protein consumption goals because a standard serving size varies from 15 to 20 grams of protein per scoop of the best vegan protein powder.
Plant Protein Powder Flavor
The flavor of different plant protein products is debatable. According to some customers, proteins from plants taste better and are more natural than dairy or other protein supplements. On the other hand, others fiercely disagree with the natural flavor. You must decide whether the taste of protein from plants is a benefit or a drawback!
Plant-Based Protein Powders Drawbacks
Plant-based protein supplements, you’re probably thinking, sound too fantastic to be true. Plants are used to create the best vegan protein powders, but it also has several drawbacks:
- Because plant proteins are frequently imperfect, you must ingest them in combination to serve as a complete protein.
- Some plant-based proteins are heavy in carbs, making them unsuitable for low-carb dieters.
- Some plant-based proteins contain soy, such as pea protein powder, which is problematic for allergic people.
- Plant-based blends might have a grainy texture that makes smooth mixing challenging.
Best Vegan Protein Powders
Listed below are the best vegan protein powders for you.
Your Super Skinny Protein Mix
Price: $31.49 on Amazon
Product Description: Your Super Skinny Protein Superfood Powder is the best carb-conscious, plant-based protein blend which consists of the nine essential amino acids that the body requires,
alongside Organic Pea Protein, Organic Hemp Protein Powder, Organic Spirulina, Moringa, and Alfalfa. It comes in a container with approximately 26 servings.
Protein per serving: 9 grams
Sugar per serving: 0 grams
Servings per container: 26
Pros
- It consists of the nine essential amino acids that the body requires.
- It is gluten-free and lacks artificial sweeteners or additives.
- The protein powder offers high-quality green superfoods to promote good health.
- Two tablespoons of this powder yields 9 grams of protein. Plus, you can take this several times a day.
- You can always increase the quantity intake
- You can take along with fruit juice, yogurt, nut milk, almond milk, oatmeal, water, and any other healthy drink.
Cons
- Although this is one of the best vegan protein powders, it has a strong aftertaste.
Ora So Lean And So Clean
Price: $37.99 on Amazon
Product Description: Ora Organic Vegan Protein Powder is one of the best vegan protein powders that ultimately serves protein blends that are organic and plant-based. Both men and women can take it. The Vanilla Chai Flavor is Keto-Friendly, Gluten-Free, Paleo, Dairy-Free, Gluten-Free, and Soy-Free. It comes in a container with 20 servings and 21 grams of protein per serving.
Total protein per serving: 21g
Sugar per serving: 0g
Servings per container: 20
Pros
- A serving of the powder contains 21g per serving of proteins
- Ideal for both women and men.
- It is keto-friendly, gluten-free, paleo, dairy-free, and has no soy.
- Also, it is free from sugar and other artificial sweeteners.
- It is perfect for a lot of individuals allergic to soy.
- You can take it with natural sweeteners, almond milk, nut milk, water, or any desired fruit.
Cons
- The taste can be unsatisfactory for some users.
- Chalky granules
Orgain Organic Protein Plant-Based Protein Powder
Price: $27 on Amazon
Product Description: Orgain Organic Plant-Based Protein Powder is available in three flavors: Creamy Chocolate Fudge, vanilla, and unscented flavor. Protein is 21 grams per serving. It’s low in net carbs, dairy-free, sugar-free, soy-free, and kosher. It is 100% organic and GMO-free.
Protein per serving: 21 grams
Sugar per serving: 0 grams
Servings per container: 20
Pros
- 21 grams of protein, 5 grams of fiber, and just five net carbs per serving.
- The protein comes from pea, brown rice, and chia.
- It is gluten-free.
- One serving gives 150 calories without sugar.
- No artificial ingredients.
- They are available in three different flavors– vanilla, chocolate fudge, and unscented flavors.
- You can take this with post-workout smoothies and almond milk as toppings.
Cons
- Chalky texture
KOS Organic Plant-Based Vegan Protein Powder
Price: $39 on Amazon
Product Description: One of the greatest is KOS Organic Plant-Based Protein Powder. It comes in three flavors: delectable vanilla, creamy chocolate, and plain-tasting vegan protein powder. The product is Keto-friendly, gluten-free, dairy-free, and soy-free, and it weighs 2.4 pounds and serves 30 people. It’s also an Amazon’s Choice product.
Total Protein per serving: 20 grams of protein
Sugar per serving: 2 grams
Servings per container: 30
Pros
- 20 grams of protein per serving,
- This vegan powder is full of USDA-certified organic ingredients.
- Most flavorful and nutritious ingredients include cocoa powder, pink Himalayan salt, coconut milk, stevia, and monk fruit extract.
- Organic vegan protein supplements include a blend of pea protein, flaxseed, chia seed, pumpkin seeds, and digestive enzymes that support healthy digestion.
- According to reviews, this is the only protein powder mixed perfectly in the shaker.
- The product contains certified organic and Non-GMO formulas that have no soy, dairy-free, and gluten-free,
- Great For a weight loss diet.
- Creamy texture.
- Contains branched-chain amino acids
- The vegan blends are available in three flavors: chocolate, vanilla, and plain protein powder.
- Tastes better than most vegan protein shakes
- The product has a perfect 5-star rating of over 2000.
Cons
- The product has 2g of sugar, making it sweeter than others.
Garden Of Life Raw Organic Protein Powder
Price: $34 on Amazon
Product Description: This product is a sugar-free, plant-based protein shake that is organic, non-GMO and certified vegan. Each 22g protein meal has probiotics and enzymes. A container holds approximately 20 servings. It’s free of gluten, sugar, and any other additives. This product is almost tasteless, unlike other flavored protein powders.
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Total Protein per serving: 22 grams
Sugar per serving: 0 grams
Servings per container: 20
Pros
- Presence of essential vitamins A, D, E, K, probiotics, and 13 digestive enzymes.
- You can digest it easily.
- The product contains a healthy amount of Branched-chain amino acids.
- Enhance muscle growth and enhance performance during exercise.
Cons
- It has a gritty texture
Conclusion
It’s critical to have adequate protein for your overall health. It helps the body repair and replaces cells, and it’s especially crucial for children, teenagers, and pregnant women’s growth and development. Plant sources, including soy, beans, legumes, nuts, and some grains, are common.
Protein powder is a simple and effective solution for those who don’t receive enough protein in their diet to increase their intake of protein. While many powders are created from animal products such as whey, vegan protein blends made from plant sources are also available. They are the ideal protein powder for vegans and others who avoid eating animal products.
If you want to lose weight, gain muscle, eat fewer animal products, or if you’re allergic to whey proteins, most vegan protein powders are terrific options. It is also advantageous to everyone to eat healthy plant-based protein, not just vegans!
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