Switching to plant-based diets often stems from health concerns, such as food intolerances or ethical choices. It’s crucial, however, to maintain balanced nutrition, which includes an adequate intake of protein – a key component of our cells’ wellbeing.
The Mayo Clinic advises that 10-35% of our daily calories should derive from protein, a nutrient we’ve also discussed in terms of its required amounts in a previous article. For those adopting a plant-based lifestyle, meeting protein requirements might seem challenging, but there’s no need to worry. Plant-based diets can provide sufficient protein. Vitalforce Labs is here to guide you through any queries regarding plant-based proteins and supplements.
Comparing Plant Protein to Animal and Whey Sources
Answering how plant protein stacks up against animal and whey protein isn’t straightforward, as plant protein supplements are a relatively novel concept, with soy being an exception. Long-term studies are more abundant for animal proteins, with one extensive study placing soy protein as the third best protein source. Individually, most plants lack a complete amino acid profile, but soy is a notable exception, ranking well as a protein source. Clean-sourced soy can be a hurdle.
Plant protein powders often combine various plant-based amino acids to compensate for the absence of a full spectrum of amino acids found in animal and soy proteins. This blend is beneficial for those who struggle with animal or soy protein intolerances.
Why Not Just Soy?
While soy is a strong protein alternative, obtaining non-GMO, clean soy is not straightforward. 95% of soy is genetically modified and hence not classified as organic, the required certification that ensures no toxic pesticides like Glyphosate have been used. There is some evidence suggesting that soy protein might affect hormone levels in certain individuals.
Selecting a High-Quality Plant Protein
When choosing a plant-based protein, organic certification is paramount to ensure non-GMO status and high-quality plant material. Variety is also key; seek out a protein that utilizes multiple plant sources to ensure a comprehensive amino acid profile. Be mindful of potential contaminants like heavy metals in brown rice protein and absorption issues with pea protein. Steer clear of added sugars and excessive iron, which can be detrimental to health over time.
Mixing and Usage Tips for Plant Protein
When it comes to mixing plant protein, blending in a smoothie is often a preferred choice. Despite a reputation for being thick and clumpy, many brands have improved mixability. If you encounter texture issues, they can usually be resolved by blending or mixing with a non-thickening liquid.
Plant Protein for Weight Management and Muscle Building
Protein-rich diets are often recommended for weight loss, as they can reduce cravings and body fat due to the high energy required for protein metabolism. Plant proteins, provided they contain sufficient amino acids, especially branched-chain amino acids, can be effective for muscle building. The key is ensuring your digestive system can efficiently absorb the protein, which may necessitate digestive enzymes.
Interested in adding plant protein to your product line? Our team at Vitalforce Labs can help you find the optimal formulation.
Reach out to us at info@vitalforcelabs.com for more information.
