plant protein

Plant Protein Benefits for Diabetics

Diabetes is known to cause several other comorbidities in the long run. It is particularly detrimental for elderly people and therefore, it is important for all the diabetics to have a healthy diet. Doctors and dieticians usually prescribe a diet low in fats and carbohydrates while being relatively high in protein for such people. But it is a little known fact that plant protein benefits diabetic people much more than animal protein.

What is Plant Protein?

As the name suggests, plant protein is the umbrella term for all types of proteins that can be obtained from consuming a plant-based (vegan) diet. Just like animal protein available in sources like red meat, white meat, fish, seafood, eggs, and some milk-based products (cottage cheese), plant proteins are also quite diverse in their sources. Plant proteins that are beneficial for diabetic people are available in sources like tofu, tempeh, soy, seitan, pulses, nuts, seeds, peas, and even some types of grains.

Benefits of Plant Based Protein for Diabetics

Plant-based proteins are a lesser-explored source of protein for many. Since plant protein diets help with weight loss goals, they are perfect for people suffering from type 2 diabetes. Apart from this, here are three major reasons why diabetic people should trust plant proteins more than animal-based proteins to keep them healthy in the long run.

1. Improves Glycemic Control

Type 2 diabetes results in the body not being able to effectively regulate and utilize  the sugars it consumes, leading to higher levels of glucose in the blood (hyperglycemia). Research has confirmed through randomized controlled trials that plant protein benefits diabetic people by helping their bodies regulate the glycemic level. This helps in reducing the adverse effects of type 2 diabetes to some extent. So, if you are suffering from type 2 diabetes, then you should definitely consider adding some plant-based, protein-rich food items to your regular diet.

2. Prevents Type 2 Diabetes

A recent study, conducted by the researchers at the University of Eastern Finland, has confirmed that plant protein is more effective than animal protein in preventing the onset of type 2 diabetes. In fact, this research also found that people who consumed animal protein were at an increased risk of developing type 2 diabetes. One of the best food items you can include in your diet to prevent the onset of diabetes is pea. Notably, pea protein benefits the body by slowing down digestion. This allows the blood sugar levels to even out, leading to full utilization of the insulin produced by your body.

3. Reduces Insulin Resistance

The root cause of type 2 diabetes is the resistance of the body to insulin. This means that the insulin produced by the pancreas of diabetic people does not get utilized by the body. As a result, glucose consumed by such people is not absorbed by body cells and continues to flow in their bloodstream, causing a state of  hyperglycemia which could further lead to dreadful complications. Plant protein benefits diabetic people because it is rich in fibre and low in saturated fats. This characteristic of plant-based proteins helps to reduce the body’s resistance to insulin.

The Bottom Line

Since plant-based sources of protein have such a multitude of health benefits, diabetics should begin to rely on them more for their daily protein requirements. However, if sources of plant-based proteins are not readily accessible to you, then you can always consider adding a healthy dose of plant protein powder to your diet. Plant protein powder benefits the body in the same way that protein-rich, plant-based foods do.

Plant Protein Benefits For Digestion You Must Know

What are Proteins
Plant Protein vs. Animal Protein
Plant Protein Benefits
Digestible Plant Protein Sources
Vegan Protein Powder
Conclusion

If you are trying to build a health and wellness routine for yourself, you need to know about plant protein benefits for digestion. The debate on what is better, plant proteins or animal proteins, has been raging on for ages and will continue to do so. But people’s preferences are growing towards plant proteins.

Vegetarianism and veganism are gaining popularity in current times. That’s because clear evidence is available to support this trend. Always remember that a healthy diet will contain various plant protein benefits

Let us first understand what we mean by proteins, the differences between plant proteins and animal proteins, and the various aspects of plant protein digestion. 

What are Proteins?

Like fats and carbohydrates, proteins are important macronutrients. Proteins are considered the building blocks of the body, which play a big role in various functions of the body. Some of the essential ones are:

  1. Growth
  2. Repairing tissues
  3. Provide structure to cells and tissues
  4. Act as messenger to carry out biological processes
  5. Boost immune function
  6. Providing energy to the body

When proteins break down, amino acids are formed and amino acids are used by the body  to form proteins to perform various functions. This is a continuous process.  

A normal body has a self-regulatory mechanism to control the twin processes of breakdown and resynthesis of proteins. One supports the other to ensure that the body functions optimally. The National Academy of Medicine recommends that an adult should take 0.8 grams of protein daily for every kilogram of body weight.   

Amino acids are of three types, viz., 

  • Essential or complete amino acids: Essential amino acids come from food, as the body does not make them. In total, there are nine essential amino acids.
  • Non-essential or incomplete amino acids: The body can make non-essential amino acids when they don’t come from the food we eat. They are 11 in number. 
  • Conditional amino acids: Conditional amino acids are needed only during stress and illness. 

The body needs over 20 amino acids daily – 9 essential and 11 non-essential. As per medical research, however, what matters to our health is the source of proteins, not the number of proteins. That’s because when we eat, we take a lot of other things, apart from proteins. These include carbohydrates, fats, fibres, vitamins, minerals, etc. Let us now discuss the differences between plant proteins and animal proteins from this perspective. 

Plant Proteins vs. Animal Proteins

As the name suggests, plant protein or the easy to digest vegan protein comes from plants while animal proteins are the ones you get from animals.

Animal proteins are complete proteins; which means that they have all the nine essential proteins that the body needs. Plant proteins, on the other hand, are often incomplete. But this does not mean that you cannot get all the essential proteins if you depend mainly on plant food, provided you eat a wide variety of plant foods. You can also choose to include an easy to digest vegan protein powder to your diet.  

Plant Protein Benefits

Given below are some of the benefits of plant protein that you should consider if you are planning to add this protein type to your diet.

1. Lower Risks of Heart Disease

Healthy plant-based diets carry fewer risks of heart disease, strokes, and early death. People who take these diets have longer life spans than those who eat red meat and processed meat regularly. The reason is that these diets have lower amounts of saturated fats, iron, and hormones. 

2. Lower Risk of Cancer

It is said that people who take a vegan or vegetarian diet are less likely to die of cancer, as plants contain phytochemicals that prevent cancer.

3. Lower Risk of Type 2 Diabetes

The chances of Type 2 diabetes is less in those people who take plant proteins or easy to digest vegan protein powder.

4. Maintains Gut Health 

A diet rich in plant foods has a high fibre content. The fibres feed the healthy bacteria in the gut, so they help in maintaining digestive health. While vegan proteins are easy to digest, one can look at some of the best vegan protein powder for sensitive stomach as well if digestive issues are a consideration.

5. Keeps Weight under Control

The high amount of fibres in a vegan or a vegetarian diet makes you feel full for a longer time. So, you don’t get frequent hunger pangs and your weight remains under control. 

Easy to Digest Vegan Protein Sources

Here are some vegan protein sources you must consider if you are looking for alternatives:

  • Legumes: Beans, peas, chickpeas, soy, for example. Legumes are versatile and have a huge variety of colours and tastes. You would love to cook them in the form of stews and gravies.
  • Nuts and seeds: Almonds, chia, pistachio, walnuts, peanuts, pumpkin seeds, sesame seeds, sunflower seeds are some examples. Nuts and seeds can be added to various soups and smoothies to increase their protein content.
  • Whole grains: Wheat, buckwheat, bajra, millet, oats, quinoa are a few examples.
  • Vegan protein powder: If you are finding it hard to meet your protein requirements through food alone, there is an easier way out. You can use an easy to digest vegan protein powder. Because of our busy modern lives and food insecurity, it may not always be possible for us to fulfil our protein requirements. In such cases, it is best to take protein supplements. 

We are emphasizing taking easy to digest vegan protein because of the high fibre content. Fibres act as a laxative and people with sensitive stomachs need to be extra careful.

The question now is how do we choose the best vegan protein powder? Which one is the best vegan protein powder for sensitive stomach in particular? Let us discuss this now.

Best Vegan Protein Powder

Every individual is different, so there is no protein powder that works the best for all. While trying to choose the best vegan protein powder for yourself, you should look at the following aspects:

  1. Body’s protein requirements: You should consult your doctor before taking vegan protein powders. Excess of proteins may have an adverse impact.
  2. Food allergies: If you are allergic to peanuts, for example, you should avoid those protein powders that contain them. 
  3. Additives: The protein powder should be free of additives, fillers, and preservatives. Check the labels before purchase.  

Let us summarise now what we discussed above.

  1. Plant protein benefits are more than animal protein benefits.
  2. Vegan and vegetarian diets are better for the environment.
  3. While shifting to vegan and vegetarian diets, you should choose the ones that are rich in proteins and easy to digest.
  4. In case you need to supplement your protein intake, choose an easy to digest vegan protein powder. It should be free of additives, fillers, and preservatives. 
  5. If you have a sensitive stomach, choose an easy to digest vegan protein powder for sensitive stomach. It should be free of substances that you are allergic to.

Conclusion

Plant proteins have benefits for our environment too. They require less land, consume less freshwater, and their greenhouse emission levels are also less. 

Well, isn’t that amazing? So many benefits in plant proteins compared to animal proteins; a good reason to scale down on the consumption of animal proteins. Here are some examples of sources. So, if you want to switch over to an easy to digest vegan protein, do not think twice. It will make a big difference in your life.

We hope you found this article interesting and helpful in developing healthy food habits. Feel free to share your thoughts in the comment section below.

Plant Protein for Women and Its Health Benefits

The Benefits of Plant Protein for Women
Best Sources of Plant Protein for Women
Do We Need Vegan Protein Powder for Women
Recommended Vegan Protein Powder for Women
Risks Involved with Plant Protein for Women
Conclusion

We all know that protein is the foundation for a healthy and strong body. While protein is required for the normal functioning of the body, it is even more beneficial for women, especially those who have reached their menopause stage. Plant protein for women may help add numbers to their life, take away inches from their waist, and help them enjoy a healthy and happy life.

Women need to use plant protein in their daily lives as it helps them to be fit, aids in strengthening muscles, provides good skin health conditions, and creates hormonal balance among other benefits. Plant based protein powder for women is also a great way to maintain the required protein intake. It is low on calories and high on essential nutrients and fibers. Read on to find out how women can benefit from plant proteins. 

The Benefits of Plant Protein for Women

Researchers have perpetually emphasized the benefits of plant protein. It has been found out that plant protein for women, especially in the age bracket of 50-70 years, has multifarious advantages. They are as follows:

  1. Plant protein is low in Low-Density Lipoprotein (LDL). It helps in the healthy functioning of the cardiovascular system
  2. Since plant based protein for women is low in fats and carbohydrates, it helps in weight management and keeps the fat at bay. Proteins keep one satiated for long and prevent binge eating.
  3. Since protein is a foundation for strong muscles and tissues, any plant based protein powder for women will help in maintaining a good figure/lean physique.
  4. Plant protein for women contains minerals, vitamins, phytochemicals, and antioxidants which help ward off infections, balance hormones, and keep overall health and mood balanced. 
  5. If you opt for a supplement enriched with vegan protein for women, you get essential nutrients that help to boost your immunity and  function well.
  6. Vegan plant protein also helps to invigorate your muscles and add luster to your skin, hair, and nails. In a nutshell, it helps to nourish muscles, helps with tissue repair, strengthens bones, and enhances the health of your skin, hair, and nails.

Best Sources of Plant Protein for Women

Here are some of the best sources of vegan protein for women:

  1. Chickpea
  2. Pulses (can be any legume like Moong, Masoor, Toor dal, etc.)
  3. Seeds, especially Chia Seeds
  4. Green Leafy vegetables 
  5. Nuts and dry fruits like Almonds, cashews, walnuts, etc.
  6. Soybean and soy products

Do We Need Vegan Protein Powder for Women?

Our main effort should be to consume protein from the normal diet. At times, it is not possible to obtain all the nutritional value from the meals. This is when plant based protein powder for women comes into the picture. 

Supplements with Vegan protein for women bridge the nutritional gap, as they do not just contain protein but are also enriched with essential vitamins, minerals, omega-3, and antioxidants. Easy to consume, they are also great to taste and can be added to any dish as well with ease. 

You can choose your vegan protein powder based on your body’s needs, health conditions, and age. 

Whether you are a woman on the go, a home manager attending to chores, or a health enthusiast, everyone requires plant based protein powder for women. Following are some of the vegan protein powders for women to choose from:

1. Pea Protein 

It is made from yelp peas and contains branched-chain amino acids (BCAAs) which help to restore/strengthen the muscles. It helps to lower your blood pressure, reduces hunger and gives you a feeling of satiety. 

2. Hemp Protein

It is rich in iron, zinc, magnesium, and ALA Omega-3 fatty acids. It is high in fiber, has a moderate amount of protein and all essential amino acids. However, it may cause side effects in some people such as bloating/digestive issues. Women with poor immunity or allergies to hemp seeds should avoid this.

3. Pumpkin Seed Protein

It has high nutritional value as far as protein and healthy fats are concerned. This protein has antioxidant and anti-inflammatory advantages.

4. Brown Rice Powder

It has high levels of BCAAs and is as efficacious as whey protein for muscle growth. Since there is a high probability of rice being contaminated with arsenic, it is suggested to check this protein powder for arsenic content.

5. Soy Protein Powder

It is a wholesome protein source with BCAAs in abundance to support the development of muscles. It also helps to decrease the amount of bad cholesterol. To prevent yourself from possible safety issues, try to order a non-genetic soy protein powder.

6. Sunflower Seed Protein

This protein helps to restore and rejuvenate the muscles. Lysine amino acid is low in sunflower seed, otherwise all the other essential amino acids are found in plenty. Hence, this powder is given with quinoa to complete its nutritive value.

7. Sacha Inchi Protein

This protein powder is a rich source of arginine and ALA omega-3 fat which helps to keep the heart healthy and lowers blood pressure.

8. Plant Protein Blends

Different plants have various ingredients that are amalgamated to form a plant protein blend. The result is an ideal form of the plant protein blend. It boosts up the nutrition level of the resultant protein blend.

Risks Involved with Plant Protein for Women

Here are some of the risks associated with plant protein for women which make it necessary to go for reliable and trusted brands only when you select a protein supplement. 

  • A women’s health vegan protein powder is a supplement. Hence, the FDA doesn’t claim any responsibility for the damages. It is the manufacturer’s job to check the side effects. So we will never know how authentic the evaluation is.
  • Overconsumption can lead to digestive issues.

When focusing on your protein consumption, just remember that the daily recommended dose of protein for women should be 46 gms. If you are meeting this requirement through your regular diet, then there is no need for supplements. According to the studies from Harvard Medical School, protein powder should be used only if there is difficulty swallowing or eating or if the protein requirement is high and a protein-rich diet is not able to satisfy the demand.               

Conclusion

Women who include plant protein in their diet have been found to live a healthier life. Adding more protein to the diet through legumes, soybean, nuts, or any other plant protein for women act as a catalyst in improving your overall health. So, go ahead and pick your protein source and no matter what you pick, staying healthy must always remain a priority.

Plant Protein: Benefits, Uses, Risks, and Dosage

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.

Allergies:
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 www.healthkart.com 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. 

Types of Proteins — Protein Whey Vs Plant Protein, Understanding Which Is Better

Protein is one of the essential nutrients required to ensure the proper functioning of the body. It is used to boost the healing process of the tissue, ensure the growth and development of bones, and aid proper muscle mass. However, our body is incapable of storing protein as it does with carbohydrates and fats, meaning that we need to consume protein and meet the recommended daily amount via natural whole foods and protein supplements like protein whey.


Protein supplements are primarily synthesized from both animal and plant sources. These supplements are high in amino acids, which are also known as the building blocks of our body. Out of the 22 amino acids that contribute towards proper body functioning, sources like protein whey manage to give us 9 essential amino acids to promote maximum health benefits. 

There are two different types of protein, namely, plant protein and animal protein or whey protein. Both these protein supplements have their own merits and demerits and have different impacts on our bodies. Let us understand more about these two forms of proteins and the factors that set them apart. 

Introduction To Plant Protein

Plant protein is a nutritional supplement that synthesises plant-based and natural sources to produce an 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 such as protein whey available in the market and offers more or less the same nutritional benefits for those who consume it. 


Plant 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. 

Introduction To Protein Whey

Protein whey is one of the most commonly used nutritional supplements available in the market. It is primarily synthesised by isolating a group of protein-rich components from milk during the production of cheese. 

After the fatty milk solids have been separated from the mixture due to coagulation, the milky, watered-down substance obtained during this process is then dehydrated and produced into a powder. The resulting protein whey powder is infused with flavouring agents and other such substances to enhance its taste profile and ensure optimal consumption. 

Understanding The Differences Between Plant and Animal Protein

While the essence of protein is more or less the same in both forms of supplements, there are certain factors that set them apart. Given below are some of the differences between animal protein and plant protein:

Amino Acid Composition

The protein that we consume ends up being broken down into amino acids, which are utilised to promote the metabolic activity of our body. Different types of protein is infused with different kinds of amino acids, along with varying compositions. While animal protein contains a high level of essential amino acids, plant protein is comparatively lower in a lot of amino acids. Namely, plant protein is low in tryptophan, isoleucine, lysine, and methionine. 

Presence Of Nutrients

Protein for muscle is rarely available as a single component and is often present in combination with certain other nutrients. Animal-based sources such as protein whey are often rich in these nutrients, as compared to plant-based sources. Nutrients such as:

  • Vitamin B12: This nutrient is primarily found in animal-based sources such as dairy, meat, and fish products.  It helps in reducing oxidative stress and improving cognitive function, making it an essential component of nutrition.
  • Vitamin D: Apart from spending some time in the sun, consuming food sources such as dairy, eggs, and fish is one of the best ways to meet the recommended daily amount of Vitamin D.
  • DHA: Docosahexaenoic Acid is a primary component of Omega 3 fatty acids and is required to ensure the proper functioning of the brain, along with reducing oxidative stress. Sources such as fish oil are very high in this nutrient.
  • Heme-iron: Heme iron refers to a highly absorbable source of iron that is commonly present in animal-based sources of protein. It is required for improving blood flow and aiding muscle mass.
  • Zinc: Zinc is the second most abundant mineral present in our body and is useful for improving the functioning of the immune system and preventing diseases. You can obtain your daily intake of zinc from animal-based protein sources such as lamb, pork, and beef. 

Risk Of Diseases

Animal-based sources of protein for muscle often put us at a risk for developing unwanted complications such as heart disease. Sources such as red meat can potentially end up putting an increased amount of oxidative stress on the heart, causing complications like heart stroke and angioplasty. Processed sources of animal protein such as red meat are also infused with a lot of chemicals that can disrupt the internal functioning of the body. Alternatively, farm-to-table meat has a risk of being contaminated with internal bacteria from the animal, which can tamper with our immune system and lead to a lot of health complications.

Plant-based protein for muscle on the other hand has been derived from relatively safer sources. Since it is naturally free from fat and cholesterol, there is a significantly reduced risk of you developing any potential infections from its consumption. It is also recommended for people who have been diagnosed with lactose intolerance or those who follow specific diets such as vegetarianism or veganism. 

Conclusion

At the end of the day, regardless of whether you consume protein whey or plant protein, you need to make sure that your daily nutritional intake is coming from a healthy and balanced diet that consists of natural and whole foods. Make a note to only consume animal-based protein that is minimally processed and supplement your diet with plant-based sources such as nuts and legumes as well. Getting in the proper balance between plant and animal-based sources of protein is key to unlocking healthy nutrition.

Understanding The Roles Of Plant And Whey Protein In Today’s Nutrition

Manufacturing Process
Quality Of Protein
Process Of Digestion
Satiation
Additives
Verdict 

There are no two ways about it, protein is a nutrient that is required by every single body in order to promote healthy functioning. It carries out important tasks like ensuring the proper growth and development of the body, boosting the process of repairing, and maintaining muscle mass. 

While consuming vegetable protein rich food along with sources such as grains, eggs and dairy powders can give you a fair amount, they may not end up meeting the minimum requirements of your body. This is why it is important to include nutritional aids such as the best protein supplement in your daily food intake – as a way to meet the recommended daily intake for protein. 


There are several forms of the best protein supplement available in the market depending on their chemical composition, sources, the bioavailability of the nutrients in them etc. Two such forms of protein supplementation available include plant based protein and whey protein.

Let us understand more about these two forms of best protein supplement in the market and determine how they can be beneficial for your body in their own ways through a series of comparisons, such as: 

Manufacturing Process

Manufacturing Process

Whey protein powder weight loss uses a distinct form of the manufacturing process in which the whey is separated from rich creamy milk and then processed to eliminate components such as carbohydrates, water and fats.  

The leftover milky white substance is now chemically dehydrated and processed into a fine powder, containing purely of the protein. One of the more common whey protein uses is that depending on the actual concentration of the protein within the powder itself, whey protein is available in forms such as isolates, hydrolysates, and concentrates. 


On the other hand, vegetable protein is commonly synthesised using sources of plant protein such as brown rice, soy, and hemp. They have a signature manufacturing process in which these plant sources are extracted and then chemically processed to remove components such as starch and carbohydrates, ensuring that only protein remains within the mixture. 

Quality Of Protein

Quality Of Protein

Best protein supplements that have been based on animal extracts contain a naturally higher amount of proteins since they are also a source of all the essential acids that your body needs to boost the synthesis of protein and enhance its absorption. 

Whey protein powders in particular contain all the nine essential amino acids that your body needs in order to promote optimal functioning, which is why these forms of proteins are often referred to as complete proteins. One of the common benefits of whey protein is that it is a rich source of leucine which is the most potent form of amino acids that is essential for the process of aiding muscle growth and increasing metabolic activity. 

This would make whey protein a preferable choice over plant protein for someone who is coming fresh off of an intense workout.

Plant-based proteins on the other hand are often called incomplete proteins since they are synthesised from sources such as pea and hemp which are physically incapable of containing essential amino acids. 

The significant lack of these components affects the protein powders ability to facilitate the better absorption of protein from your daily food intake. However, if you are someone who wants to follow sustainable methods of living while practising veganism or vegetarianism, you can complete your protein requirements by combining plant-based protein powder supplements with other sources of protein that are rich in amino acids as a way to complete the cycle.

Process Of Digestion

Process Of Digestion

Since best protein supplements such as whey protein are derived from organisms, they contain fats and other such components that may cause irritation to the dietary system. This situation is more likely to happen with those who have been diagnosed with disorders such as lactose intolerance. This can give rise to whey protein powder side effects such as bloating, constipation, diarrhoea, or indigestion.

Vegan proteins on the other hand are specially formulated to be completely free of components such as dairy and fats, along with being processed in a way that they can be easily broken down by the body without causing complications such as bloating or flatulence. 

Satiation

Satiation

Vegetable protein is often broken down by the body to produce energy at a relatively slower rate when compared to animal-based sources of protein such as whey powder. The prolonged metabolism and release of nutrients while processing plant protein helps keep your body satisfied for longer and keeps hunger pangs at bay. 

Whey protein on the other hand is one the fastest absorbed sources of protein and causes you to be hungry within a short period of time. Consuming whey protein can also be a bad idea for people trying to lose weight since animal-based sources of protein have higher fat content when compared to the best plant protein. 

Additives

Additives

Animal-based sources of protein such as whey do not have a naturally appealing taste, which is why several companies often infuse it with artificial flavouring substances that makes it easier to be incorporated into commercial products such as shakes and powders.

Plant-based sources such as pea protein on the other hand are extracted from natural and flavourful sources, each with its own distinct flavour profile. It is also to be noted that a lot of the companies that manufacture products such as plant protein do not add harmful additives such as preservatives or flavourings since they want to keep their products as organic as possible. 

Additionally, vegan protein is also easier on the environment since it does not require the consumption of any animals, making it the better choice for you. 

Verdict 

Verdict

At the end of the day consuming protein is going to help you no matter what, and each form of it has its own advantages and disadvantages. It can be difficult to objectively ascertain what product is good or bad for you, which is why it is up to you to consult with a healthcare practitioner and examine your body requirements before adding the best protein supplement to your diet.