The protein powder market offers a wide range of options for increasing your protein intake. However, eating whole foods like meat, seafood, poultry, beans, nuts, and seeds is the best method to get enough protein. Some people may have dietary constraints, eat a plant-based or vegan diet, or prefer non-animal protein sources.
The good news is that anyone wishing to enhance their protein consumption can choose from various vegan and plant-based protein powders. This article helps you know about different vegan protein powders and their health benefits.
What is Vegan Protein Powder?
Vegan powders contain protein using nuts, grains, seeds, and beans. There was a time when vegans had only a limited number of options regarding protein powders. Several variations are available, including the major ingredients of peas, hemp, brown rice, and quinoa.
Other beneficial ingredients, such as chai, sunflower, and buckwheat, are frequently added to mixed protein powders. You can choose between isolate and concentrate variants when purchasing any protein powder.
The concentrate is less processed and typically has a lower protein content than the isolate, which undergoes further processing to produce more protein. This is especially important for vegan bodybuilders and strength-training athletes.
Types of Vegan Protein Powders:
The following are the different types of vegan protein powder available:
- Soy Protein Powder
- Pea Protein Powder
- Hemp Protein Powder
- Brown Rice Protein Powder
- Quinoa Protein Powder
Soy Protein Powder
There are nine essential amino acids in soy protein, making it a complete source of protein. Normally, the body cannot produce amino acids on its own, so it must rely on food to provide them. Additionally, soy proteins are rich in fiber, vitamins, and minerals like calcium, iron, zinc, and B vitamins.
It is prepared from defatted soy flour and offers up to 90% protein. Soy has been found to promote skin health, control blood sugar, build bones, and help with weight loss. Amazingly, it has also been found to eliminate harmful cells in the body.
Pea Protein Powder
Pea protein powder is produced from yellow split peas containing all nine essential amino acids. It usually has an earthy, mild flavour.
Some brands sell this protein powder in flavoured varieties, so choose this option if you want the protein benefits without the pea flavour. Field peas make pea protein powder and contain up to 80% protein.
Hemp Protein Powder
The hemp seed is the source of hemp protein powder. Hemp powder is a fantastic protein source and contains omega-3 fatty acids, which are heart-healthy. It also includes a lot of fiber and essential minerals, including magnesium, zinc, and iron.
Hemp powder tastes nutty or earthy. Some brands include other flavors, such as chocolate. It is flexible and can be added to oatmeal, yogurt, and pancake batter and mixed into smoothies. Additionally, it can increase the protein content of baked foods.
However, because hemp protein can have a sand-like texture, you should be cautious while blending or combining it into liquids. It has been associated with positive impacts on heart health and the immune system.
Brown Rice Protein Powder
It is frequently added to other protein powders to provide all the amino acids because it is low in lysine and is not regarded as a full source of protein. But, it is high in Brand chain amino acids (BCAAs).
Brown rice protein powder has a nutty flavor. Some brands will let brown rice soak in water for a while to give it time to sprout and ferment for more nutrition. When brown rice is germinated, it releases more nutrients, like fatty acids, while reducing fewer anti-nutrients, such as tannins and phytates.
Quinoa Protein Powder
Quinoa is another protein powder commonly blended with other protein powders, although it is also available on its own. Additionally, quinoa is a complete protein with a high iron content, giving it additional functional advantages. Many of these options come in natural flavors, which are great for adding to smoothies and baking when you don’t want strong flavors.
They are available in various flavors, including vanilla, banana, and chocolate. These are frequently effective for people who want a simple post-workout protein smoothie with a flavorful punch.
Health Benefits of Vegan Protein Powder:
Great Source of Iron:
Red meat will always be an excellent source of iron, but vegan protein powder is equally or even more effective. One serving of pea protein powder provides 35% of your daily iron requirements. Comparatively, the same amount of animal protein offers 0% of your daily iron requirements.
You must eat more red meat to get the same quantity of iron. Also, pea protein powder provides you with additional protein and iron. Vegan protein is as simple to incorporate into your diet as any other whey or animal-based protein powder.
Manage Your Appetite
Most vegan protein powders contain a lot of fiber. Fiber has the natural potential to keep you fuller for extended periods, which is one of its most significant benefits. Both soluble and insoluble fiber, present in plant-based proteins, helps maintain a strong, efficient digestive system.
Due to their satiating qualities, many vegan protein powders can be used to substitute meals. This is great news for those who want to shed a few pounds without giving in to cravings brought on by low blood sugar.
Maintaining a Healthy and Balanced Gut
Vegan protein powders regulate the body’s internal processes. Compared to whey products, plant-based powders have a unique gut profile containing fewer disease-causing organisms and digestive irritants.
This helps to minimize stomach inflammation while also promoting the formation of a healthy gut microbiome. Poor gut health can cause several health issues, including hormonal imbalances, exhaustion, stress, and depression.
Boosts Vitamins and Minerals
Vegan diets naturally contain vitamins and minerals. Taking plant-based protein powder has the same benefits. These powders offer a good amount of vitamins, minerals, and protein in each serving.
Whey protein powders lack the vitamins and antioxidants in soy protein, pea protein, and other plant-based protein powders. Using only one scoop of vegan protein powder can help you easily and quickly fulfill your daily protein and veggie needs. These vital vitamins, minerals, and antioxidants also help to strengthen the immune system and generally improve your health.
Reduces Bacterial Consumption
When you take animal protein, you may consume harmful bacteria and hormones from animals. Taking antibiotics and hormones in excess will cause your body to absorb dangerous strains of bacteria.
By consuming more plant-based protein powder and less animal-based protein, you can reduce your chances of ingesting anything abnormal or damaging to your body. Overall, this leads to a happier and healthier gut microbiome.
Conclusion
Protein powders made from vegan sources are an excellent choice for people looking to increase their protein intake. You can add several vegan or plant-based protein powders to shakes, smoothies, oatmeal, yoghurt, sauces, and baked goods to boost your protein intake.
A balanced diet should include foods rich in fibre, healthy fats, and other vital minerals and vitamins in many powders. Before taking a vegan protein powder to your diet, you must speak with your physician or a nutritionist. This will ensure your health and well-being.