You may be vegan and trying to meet your protein needs daily or someone on the look for plant-based protein because every whey powder you’ve tried has given your stomach a hard time. Whatever the case, here’s what you need to know.
Is Vegan Protein Powder Good for You?
Whether vegan protein powder is as good as whey is one of the main topics of discussion in the world of supplements. There is a widespread misconception that it’s less effective than whey because it doesn’t include all the required amino acids. Nevertheless, many vegan protein powders are complete protein sources since they provide all nine essential amino acids.
It’s also critical to remember that vegan protein powders are derived from plants, which can absorb and retain minerals, including metals, from their growing environment. For this reason, we advise selecting ones that have undergone independent testing for pollutants and heavy metals.
Finally, flavour is important! While vanilla tastes great in smoothies and is not overly sweet, peanut butter varieties score high both for their flavour and smooth consistency.
What Should I Look For in a Vegan Protein Powder?
When browsing the immense range of raw vegan protein powders, you’ll notice different types made from pea, rice, hemp, sunflower, pumpkin seed or blends including these. Opt for quality whole food ingredients, avoid added sugars and artificial sweeteners and ensure it’s allergen-free when choosing the correct option to meet your nutritional needs.
Consider the Quality of the Protein
The first thing to consider when choosing a vegan protein is its amino acid profile. The nine essential amino acids are protein’s building blocks; while our body needs these for various functions, it can’t produce them independently, meaning we must obtain them from food. A food or supplement is considered a complete protein only when it contains all nine essential amino acids in sufficient amounts.
Plant-based protein powders that lack one or more essential amino acids are considered incomplete. That means you must look for a product with a complete amino acid profile to help you meet your daily protein needs. Those are typically powders that combine several plant-based protein sources, such as the combination of golden pea and brown rice. Some all-in-one vegan proteins are packed with superfoods, vitamins, and other ingredients to help your body digest the protein more easily. So, quality matters!
Quantity Matters, Too!
The next important thing is to consider your daily protein needs and choose a powder with the right amounts (grams) of protein to supplement accordingly. That’s why we always advise a “food first” approach to nutritional consumption, meaning that you should primarily eat a balanced diet to meet your needs for macronutrients (fat, protein, and carbs) and micronutrients (vitamins and minerals).
However, gaps can still occur regardless of how “well” we eat, so it’s still a good idea to know what the recommended dietary allowance (RDA) is to aim for and think about supplementing accordingly. This can vary significantly depending on your exercise level or life stage, but a decent way to figure out your protein RDA is to aim for 8g of protein for every kilo of body mass.
Opt for Wholefood Ingredients
Natural, whole-food ingredients are much better for your long-term health and are easier for your body to digest. Like many marketed foods, protein powders may contain suspicious fillers and other additives. Because of that, The ingredients label is crucial when looking for vegan protein powder. Look for straightforward and identifiable ingredients that are found in actual cuisine. You should be able to identify every ingredient and move on if the ingredients appear more like a scientific lesson than cuisine.
Some vegan protein powders are loaded with artificial chemicals, additives, artificial sweeteners, and unnatural flavourings To make the product less “earthy” and more appealing. Although these substances might not seem like much, they’re bad for your long-term health. Additionally, they may cause bloating and stomach distress in the short run, particularly if you have a sensitive stomach.
Avoid Artificial Sweeteners and High Sugar Levels
Before purchasing a raw vegan protein, examine the amount of sugar. You already know that eating too much sugar can lead to health problems like weight gain, diabetes, tooth decay, and inflammation. Get one with as little sugar as possible, preferably less than 4g. You can always use agave, maple syrup, or fruit to sweeten it yourself.
Watch out for artificial sweeteners as well. Although they eliminate the need for added sugar, they can seriously damage your digestive tract and negatively impact your health long-term. Avoid aspartame, sucralose, acesulfame K, Xylitol, Saccharin, and Sorbitol if possible. Stevia, coconut sugar and date syrup are natural plant-based sweeteners that don’t affect blood sugar levels.
Ensure It’s Allergen-friendly
It’s crucial to review the ingredient list and ensure nothing that can irritate the body is included, as many plant protein powders blend several different proteins. Gluten and nuts are common allergens.
