Diet & Nutrition 8 MIN READ 82 VIEWS August 31, 2021

Plant Protein: Benefits, Uses, Risks, and Dosage

plant protein
Is Plant Based Protein Better Than Animal Based Protein
Risks Of Plant Based Protein 
Dosage of Plant Based Protein
Tips To Use Plant Protein Supplements 

One of the more recent advancements made in the field of vegetable rich protein food is plant based protein. It is a sort of nutritional supplement that synthesises plant based and natural sources to produce absorbable protein that is designed to meet the recommended daily intake. 

It has been designed keeping in mind the same parameters as the rest of the animal based and non vegan sources of protein powders available in the market, and offers more or less the same nutritional benefits for those who consume it. 

In fact, it was recently observed that plant based protein could actually have a better chance at combating chronic illnesses such as heart disease and type 2 diabetes due to the naturally low levels of cholesterol and unhealthy fats present in them. These are just some of the few key aspects that make nutritional supplements like vegan protein one of the most potent sources of vegetable protein rich food.

Plant based protein is also incredibly versatile since it is completely adaptable to almost every specific diet being followed at the moment. This makes it an ideal choice of nutritional supplementation for almost all age groups, right from children to senior citizens. There are also quite a few forms of plant based proteins that have been synthesised from vegetable rich protein food, such as:

  • Soy Protein: Soy protein is one of the most bioavailable and potent forms of plant protein. It is a high protein vegan food that has  been formulated to be absorbed at a relatively faster pace and is a natural source of amino acids such as glutamine which is highly beneficial for promoting the growth of muscle mass and limiting our body’s exposure to damage by boosting the healing process. 

However, its consumption has been known to cause changes in the body on a hormonal level, which is why it is recommended to limit its consumption to a minimum.

  • Pea Protein: Pea protein has been formulated using vegetable rich protein food legumes such as pea, wherein the fibers and starch present in it are eliminated during the manufacturing process. However, pea protein is not a fully synthesised protein and needs to be paired with another good source of protein in order to be fully utilised.
  • Rice Protein: This form of protein has been synthesised using brown rice, a food that is naturally high in b class of vitamins and has a rich fiber content.  

Is Plant Based Protein Better Than Animal Based Protein?

Over the last few years, plant protein supplements and sources have garnered a lot of interest from fitness enthusiasts for some obvious benefits over animal based protein sources. While animal based protein is a great source of this nutrient, it contains some components that may be detrimental to health in the long run. 

Here is a quick comparison between animal based protein and plant or vegan protein: 

Complete Protein Versus Incomplete Protein 

This is one of the biggest points of contention among individuals who endorse animal based proteins. These sources are considered a complete protein source while plant based proteins are considered an incomplete protein source. 

A complete protein is one that contains all the essential dietary amino acids. However, the difference lies in the quantity of these amino acids. Both plant and animal based proteins contain all the essential amino acids. However, a few of them are lower in concentration in plant proteins. For example, pea protein contains lower levels of methionine and lysine. However, when combining two or more sources of plant proteins like pea and rice protein, you can make up for this easily. 

Ease of Digestion 

Plant based proteins include other nutrients like fiber and plant enzymes that aid digestion. The ease of digestion is not very different from animal proteins. 

However, for individuals with conditions like lactose intolerance, animal based proteins like whey and casein can cause digestive issues. Similarly, if you are gluten intolerant, grain based protein sources can cause similar issues. 

Overall, the added nutrients in plant protein makes it easier to assimilate and absorb. 

Heart Health 

This is one area where plant protein beats animal based protein sources. Animal proteins are loaded with saturated fats that can cause issues like higher cholesterol or blockages in the arteries with regular use. 

On the other hand, plant proteins are low in their saturated fat content, making them the better choice for sustained heart health.

Uses Of Plant Based Protein

Consuming plant based protein in combination with a balanced healthy diet full of vegetable rich protein food can give you the following health benefits:

Easier to absorb

Most plant based proteins are formulated using rich sources of vegetable protein that can undergo a sprouting process. Sources such as nuts, beans, and seeds end up releasing a higher level of absorbable protein than animal based sources when sprouted for a little period of time. 

This protein acts in combination with the amino acids and makes it easier for your gut to digest them and then utilise the protein for bodily function. However, the protein produced during this process is also highly absorbable which means that you need to consume just the right amounts of protein to keep you fueled throughout the day. 

Additionally, the sprouting process involved in high protein vegan foods also aids the production of healthy intestinal flora which aids digestion and prevents complications such as bloating, flatulence, or constipation. 

Makes you feel fuller

Plant protein is made using rich sources of vegetable protein foods such as legumes and beans which have a very densely packed structure. This means that you get a higher amount of protein within the same quantity of food. 

Consuming natural whole foods that are rich in protein or supplementing your meals with protein powder can make you feel fuller and suppress your appetite to your extent. They also control the release of hunger hormones such as ghrelin and YY peptides, which signal your brain to stop craving junk foods and unhealthy sugars. This can be beneficial in a lot of things such as weight loss and boosting your body’s metabolic activity. 

Additionally, vegan protein is also rich in dietary fiber which helps with the elimination of toxic waste from the body and prevents constipation.

Fulfils Nutritional Requirements
When you compare plant based protein with the other forms of protein powders available in the market, you may notice that the plant protein has a significantly higher count of essential nutrients such as magnesium, potassium, and dietary fibers. This is a huge advantage for those who not only experience a protein gap but also basic nutritional deficiencies. 

Aids Muscle Health

Our body needs the right mix of proteins and amino acids so as to facilitate the optimal functioning of our muscles. They are especially beneficial for athletes who experience minor tears in the tissues of their muscles, since the proteins and amino acids work together and reconstruct them.

Plant protein is one of the quickest digestible sources of amino acids, making it the ideal choice of protein to boost your muscle gains. Vegan Protein is also beneficial in controlling the expansion and contraction of our muscles. This can help with shaping up your body and enhancing muscle definition when done in combination with the right exercises.

Aids Cognitive Functioning

A lot of plant based proteins are synthesised using various medicinal herbs and natural whole foods which not only offer protein but also other essential nutrients such as the B class of vitamins, phosphorus, manganese, etc. These nutrients have a significant role to play in the cognitive functioning of the body.

 They carry out functions such as boosting the concentration of oxygen levels in our brain, ensuring a smoother transmission of bodily fluids, and improving blood circulation in the body. This results in a reduced triglyceride count, elimination of bad cholesterol levels, and most importantly, a reduction of oxidative stress exerted on our brain. 

Which is beneficial for preventing any future neurodegenerative diseases such as Alzeihmer’s, Huntington’s, or Parkinsons. 

Risks Of Plant Based Protein 

While it may not seem like it, consuming too much plant based protein or basing your entire nutrition on just these supplements can have a lot of drawbacks for your body, such as:

  • Plant proteins, while fulfilling, are essentially lacking in proteins since the entire food group is based on consuming organic life forms such as animals. This means that your protein supplement must always be paired with another source of protein in order for you to get a complete nutritional intake.
  • Sources of vegetable protein are generally high in carbs. Overdoing your plant protein intake even by the slightest bit could result in you gaining a lot of unwanted weight.
  • Plant based and vegan protein are usually more expensive than animal based sources of protein. Additionally, these protein substances are available in more of a gritty form and texture, meaning that they take a lot of time to be incorporated into the liquid you are consuming them with.

There also certain scenarios wherein supplementing your diet with pea protein powders is not recommended, such as:

Pregnancy: Women undergo a lot of physical and mental changes during various stages of their pregnancy. Any sudden changes in their nutritional intake or introducing new forms of supplementation could potentially alter their biochemistry, risking their pregnancy. 

It is also recommended that they stay away from experimental supplementation even post pregnancy, since these supplements can also potentially alter the breast milk of women, causing discomfort to the foetus.

Plant based protein is often processed by using sources such as nuts and legumes, which are highly allergic to certain people. It is always wise to check the ingredients present in the back of your product’s label and verify any potential allergens in the mix. Alternatively, you could also switch to an animal based source of protein if you are allergic to these plants. 

Dosage of Plant Based Protein

Plant based protein supplements, like any other protein powders, need to be consumed in such a way that your intake is spread throughout the day and your recommended daily intake is met. 

However, the fact remains that the recommended intake of protein differs from individual to individual on the basis of their chemical composition and physical structure. The Food and Nutrition Board suggests that every individual consumes at least 1 gram of protein per pound of body weight so as to promote optimal functioning of the body. 

In order to optimise your protein intake, you can always split up your plant protein consumption throughout the day with equal intervals and portions. This way, your protein levels stay elevated throughout and prevent your muscles from entering a stage of catabolism.

Head on over to to discover a wide range of nutritional supplements that you can purchase to stay safe.

Tips To Use Plant Protein Supplements 

Here is a summary of important tips to use plant protein for maximum health benefits: 

  • Make sure that you check the recommended dosage of the protein supplement that you are using to ensure safety. Overconsumption of protein can lead to excessive load on your liver and kidney, causing health issues. 
  • Even with plant proteins, increase the dosage steadily if you are a beginner. Start with half the recommended dosage and work your way up. 
  • Use products that contain multiple plant protein sources like pea and brown rice. That way, you can be sure that you are getting the daily recommended dosage of all the essential amino acids. 
  • Add versatility to your diet by using these plant protein supplements in your baked goodies or with foods like breakfast cereal. 
  • Plant protein supplements should not be used as meal replacements. They are only beneficial when used with a balanced diet that also contains natural vegetable protein rich food. 

Whether you choose an animal based protein supplement or a plant based protein supplement, always consult your doctor or healthcare provider before including it in your diet. They will take into account your requirements and other factors like your medical history to recommend the right products and dosage. 

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