A vegan diet eliminates all the animal foods that many of us associate with protein. While plant foods have plenty of protein, it can be hard to get enough from high-fiber foods like broccoli or legumes alone. This is where vegan protein powder comes in. There are several effective options. We discuss what to look for in good vegan protein powder, the types, and their health benefits.
Protein powders made from animal products generally contain milk protein, such as whey or egg protein. Vegan protein powder, on the other hand, uses protein from plants.
Protein is made up of multiple building blocks called amino acids. While there are 21 amino acids, there are only nine essential amino acids that the human body can't synthesize enough of on its own. Instead, these nine must come from the diet.
These nine essential amino acids are:
Animal proteins are complete proteins and contain all nine of these amino acids. Most plant proteins, however, do not contain all these amino acids. Some plants are high in some amino acids, while others are high in others. Pairing protein sources in a plant-based diet is important to ensure you consume all the essential amino acids.
There are multiple different types of vegan protein powders. Some powders are made from a combination of plant proteins, which may be more likely to be a complete protein with all the essential amino acids.
The most common types include:
These vegan protein powders are high or deficient in different amino acids and have different benefits.
This pea protein is made from yellow split peas. These peas are high in protein, supplying 22g per quarter cup.
It is rich in leucine, isoleucine, and valine, which are also known as branched-chain amino acids (BCAAs), and low in methionine.
BCAAs have multiple health benefits, and studies suggest that these amino acids can assist with muscle growth and reduce muscle soreness and fatigue (Overduin, et al).
Studies researching the effect of this protein have found that it can help promote feelings of fullness and could help lower blood pressure. Studies also suggest that this protein can help assist in muscle growth, and the gains in muscle were similar to those of individuals who consumed milk protein (Babault et al.).
This protein is from the hemp plant, but it does not contain the active ingredient tetrahydrocannabinol (THC) and cannot cause a "high" like marijuana.
It is lower in protein than pea protein and lacks the amino acid, lysine.
However, it is high in fiber, iron, zinc, magnesium, and alpha-linolenic acid (ALA), a form of omega-3 fatty acid.
This protein is low in threonine and lysine.
However, a quarter cup of this protein, depending on the brand, contains around 18g of protein. It's rich in nutrients such as magnesium, iron, and zinc, and research suggests that it may contain antioxidant and anti-inflammatory compounds.
In a study comparing this vegan protein powder to casein protein found in milk, pumpkin seed protein was found to reduce harmful LDL cholesterol, improve antioxidant activity in the body, and improve liver health (Mohamed et al.).
This protein has the same amount as pea protein, 22g per quarter cup.
It's low in lysine. However, like pea protein, it's rich in BCAAs. Studies suggest that it is as effective on muscle growth as whey protein.
The one concern with this protein is that, depending on where it is grown, it can be contaminated with arsenic, a heavy metal that can affect your health. If your vegan protein powder uses this protein, ensure it is tested for arsenic (Joy et al.; Kalman et al.).
This is another popular choice and is high in protein. It is one of the few plant proteins that is complete and contains all nine essential amino acids.
This protein has multiple compounds that may have cancer-fighting properties and potentially lower LDL cholesterol.
There are, however, concerns regarding this protein. Multiple companies may use a soy protein that is genetically modified. In addition, soy is a phytoestrogen. This means that it has a similar structure to estrogen and can exert estrogen-like effects on the body. Females with an imbalance in estrogen may need to be mindful of this protein. However, research suggests that it is safe for men to consume and will not have an effect on testosterone levels (Hertzeler et al.).
This form of plant protein is not as popular as other forms and is lower in protein, with a quarter of a cup contributing 13g of protein.
It's low in lysine and rich in BCAAs.
Studies on the use of this protein are limited, and more research is necessary on its effects on health.
Chia seeds are well-known ingredients in smoothies and chia seed pudding and are also used as vegan protein powder. A quarter cup of chia seeds will contribute 10g of protein.
Studies suggest that the amino acids of this protein are better absorbed in powder form. It's low in lysine but rich in fiber and micronutrients such as biotin and chromium.
This protein is one of the lesser-known proteins. It is made from a Peruvian seed, and it can be more expensive than other plant proteins, but the current research on it is promising. A quarter cup contributes 17g of protein.
Like other plant proteins, it's low in lysine. However, it's a good source of the amino acid arginine. Arginine assists with the production of nitric oxide, which improves blood pressure and blood flow and may help with athletic performance.
Studies on a small group of participants noted that this protein had the same effects on muscle growth as soy protein (Monroy-Torres).
Some vegan protein powders use a combination of plant proteins. Generally, the plant proteins chosen complement one another, with one protein containing amino acids that another is missing and vice versa. This helps ensure that the protein powder is a complete protein and contains all the essential amino acids.
Choosing a vegan protein powder that works for you can be confusing. There are many different options on the market.
When choosing a vegan protein powder, it is also important to look at the back of the nutrition label for the nutrient composition and to use a reputable company. The FDA does not regulate supplements, and the quality and safety of ingredients are not always guaranteed.
The key points to look out for are:
You may want to choose a flavored or unflavored protein, but be mindful that flavorings can contain additives. Consider searching for testing data online.
It's also a good idea to choose protein powders that complement each other or your diet to ensure you are getting a complete protein. If you are relying on a vegan protein powder for protein, you may become deficient in certain amino acids, which could impact your health. Ensure that you consume food sources of the lacking amino acids. This will help to prevent you from becoming deficient in these amino acids.
For example, you may want to combine a protein powder low in lysine, like sunflower seed, pumpkin seed, hemp, or brown rice protein, with a diet high in lentils or beans containing lysine.
AFS is a condition caused by stress that can affect your ability to digest foods, as well as vegan protein powders. Your body handles stress via the adrenal glands, two glands atop your kidneys, and the NeuroEndoMetabolic (NEM) Stress Response System. In short bouts of stress, your adrenal glands release stress hormones such as cortisol to assist your body with the stress. Your NEM System consists of six circuits, each consisting of three organs. These circuits work with your adrenal glands to support your body and help you handle stress.
When stress becomes chronic, your adrenal glands can deplete, and the production of cortisol declines. This causes imbalances within the NEM system and a host of symptoms. This is the beginning of Adrenal Fatigue Syndrome (AFS). The symptoms you will experience with AFS will depend on where the imbalance in the NEM system occurs.
While the symptoms you will experience will depend on where the imbalance is occurring, some common symptoms include changes in weight and appetite and a sensitive gut that can result in bloating, cramping, diarrhea, and constipation.
To support your body, you must meet your energy and protein requirements. This might be tricky depending on the symptoms that you will experience. Vegan protein powder can assist you by helping you reach your protein requirements in a way that will support your body. The plant proteins will also provide their unique benefits, which can support you in your healing journey from AFS.
While protein supplements can assist you on your health journey, some considerations must be considered. In AFS, the health of your gut may become compromised. This can cause your body to react to new food products introduced into your diet and compromise your healing journey. This includes the ingredients used in vegan protein powders.
This makes it important to always check with your healthcare provider before you start any new product. Your healthcare provider will be able to assist you with choosing a protein supplement that will best support your body. They can also help to guide you in choosing protein powder from a reputable company. These factors will reduce the risk of the supplement setting you back in your healing journey.
Vegan protein powders are a form of protein supplement that not only provides protein but also provides unique health benefits. These benefits depend on the source of plant protein, but they include muscle growth, reduced inflammation, and high fiber. These supplements are a great way to meet your protein requirements, as long as you are mindful of combining protein sources to get all nine essential amino acids in your diet.
If you have digestive issues or sensitivities or are concerned about choosing a diet that meets your unique health needs, call the Dr. Lam team at +1 (626) 571-1234 for a free initial consultation.
Overduin, J., et al. "Nutralys Pea Protein: Characterization of in Vitro Gastric Digestion and in Vivo Gastrointestinal Peptide Responses Relevant to Satiety." Food & Nutrition Research, vol. 13, no. 59, Apr. 2015, https://pubmed.ncbi.nlm.nih.gov/25882536/.
Babault, N., et al. "Pea Proteins Oral Supplementation Promotes Muscle Thickness Gains during Resistance Training: a Double-Blind, Randomized, Placebo-Controlled Clinical Trial Vs. Whey Protein." Journal of the International Society of Sports Nutrition, vol. 12, no. 1, Jan. 2015, https://pubmed.ncbi.nlm.nih.gov/25628520/.
Mohamed, R. A., et al. "Effect of Substituting Pumpkin Seed Protein Isolate for Casein on Serum Liver Enzymes, Lipid Profile and Antioxidant Enzymes in CCl4 Intoxicated Rats." Advances in Biological Research, vol. 3, no. 1, 2009, pp. 9-15, http://www.idosi.org/abr/3(1-2)/2.pdf.
Joy, J., et al. "The Effects of 8 Weeks of Whey or Rice Protein Supplementation on Body Composition and Exercise Performance." Nutrition Journal, vol. 12, no. 86, Jun. 2013, https://pubmed.ncbi.nlm.nih.gov/23782948/.
Kalman, D. "Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates." Foods, vol. 3, no. 3, June 2014, pp. 394-402, https://pubmed.ncbi.nlm.nih.gov/28234326/.
Hertzler, S. R., et al. "Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Functions." Nutrients, vol. 12, no. 12, Dec. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760812/.
Monroy-Torres, R., et al. "Protein Digestibility of Chia Seed (Salvia Hispanica L.)." Respyn, vol. 9, no. 1, 2008, https://www.medigraphic.com/pdfs/revsalpubnut/spn-2008/spn081e.pdf.
A combination vegan protein powder offers a more complete protein and can be useful in the case of picky eating. However, if you are consuming a balanced diet and would like a protein powder to optimize your health, a single vegan protein powder could do the trick.
