Nowadays there is a growing concern for the natural world, and the well-being and rights of animals. Many people have rejected animal products and have begun to look for more sustainable sources of food. But is it possible to have a balanced plant-based diet?
The below guide and review will serve as your introduction to the wide world of vegetable protein. Regardless of whether you're a vegan, a vegetarian, or have an omnivorous diet, these are great complimentary supplements, and help incorporate necessary vegetables and greens into your diet.
- 1 Weekly newsletter with the best personal finance tips
- 2 Summary
- 3 The Best Vegetable Protein: Our Picks
- 4 Buyer's Guide: Everything You Should Know About Vegetable Protein
- 4.1 What is vegetable protein?
- 4.2 What is the difference between animal protein and vegetable protein?
- 4.3 What problems can arise with a low protein diet?
- 4.4 What benefits does a protein rich diet provide?
- 4.5 What foods are sources of vegetable protein?
- 4.6 How can I get the most out of vegetable protein?
- 4.7 Who might benefit from vegetable protein supplementation?
- 4.8 What kinds of vegetable protein supplements are there?
- 4.9 How to take a vegetable protein supplement?
- 4.10 What side effects come with vegetable protein powder?
- 4.11 What warnings do vegetable protein come with?
- 5 Purchase Criteria
- 6 Summary
- Vegetable protein is that which is acquired through the consumption of vegetables, legumes, dried fruits and cereals.
- It forms an indispensable part of vegan and vegetarian diets, providing the amino acids necessary for a high functioning body
- Many sources of vegetable protein are "incomplete," lacking one, or several essential amino acids. In this case, it is necessary to combine a number of different vegetable food sources to build a balanced diet.
The Best Vegetable Protein: Our Picks
After carefully analysing the vegetable protein supplements for sale on Amazon, the below list has been compiled with respect to quality-price relationship, composition, and consumer opinion. The following list contains the five best products on the market in 2022.
Buyer's Guide: Everything You Should Know About Vegetable Protein
What is vegetable protein?
At the same time, proteins themselves are made up even simpler elements, called amino acids. Your body uses 20 of these different elements to make a range of proteins. By understanding the origin of these amino acids, you will know whether they are plant or animal-based.
Vegetable proteins are synthesised using the amino acids available in vegetables, dried fruits, and cereals. Generally speaking, a diet rich in vegetable proteins will contain less fat and more fiber, as well as antioxidants, making it a good option for people who are looking to manage their weight.
What is the difference between animal protein and vegetable protein?
Any food or nutrient that has all nine essential amino acids is called a "Complete food" ”.
Animal protein (milk, eggs, fish, meat) are complete foods. On the other hand, vegetable proteins are usually lacking in one or more essential amino acid. This makes it necessary to strategically include various other nutrients in one's diet in order for it to be balanced.
On the other hand, vegetable protein is often considered healthier than that of animals. Diets that contain a lot of animal products are often higher calorie, while high vegetable protein diets are associated with a lower incidence of hypertension, hypercholesterolemia, and type 2 diabetes.
|Animal protein||Vegetable protein|
|Foods provide all essential amino acids||Lacking in one or more essential amino acids (except for quinoa and buckwheat). It's necessary to combine various proteins to achieve a complete diet|
|Animal protein is higher calorie, and high in fat and sodium||Vegetable proteins are lower in calories, provide fiber, antioxidants, and B vitamins|
|Animal proteins also provide vitamin B12||Vitamin B12 is not adequately available in vegetable proteins|
|Diets with a high amount of animal protein have been associated with an increased risk of lung cancer and cardiovascular disease (compounded by risk factors like smoking and a sedentary lifestyle)||Diets high in vegetable protein appear to protect against cancer and cardiovascular disease|
|Animal protein is associated with greater muscle growth compared with vegetable protein||A strategic combination of various vegetable proteins will provide satisfactory results for most athletes|
What problems can arise with a low protein diet?
It is recommended that adults consume 0.8-1 gram of protein per 2.2 pounds of body weight per day.
Therefore, someone who weighs 132 pounds must take in around 56 grams of protein daily. Fortunately, the human body is capable of dealing with protein deficiency, and is able to survive with less (up to 0.5g/2.2 pounds/day).
While your body is able to handle insufficient amino acid intake in the short term, as time goes on, insufficient amino acids and end up decreasing your ability to fight disease and repair after injury. The following list will lay out some of the primary symptoms of a low protein diet.
- Hair, skin, and nail problems
- Poor healing and scarring of wounds
- Loss of muscle mass
- Difficulty increasing muscle mass
- Increased likelihood of muscle injury
- Difficulty healing muscle injuries
- Higher likelihood of bone fractures
- Increased likelihood of osteoporosis in older adults
- Stunted growth in children and young people
- Increased risk of infections
- Difficult recovering from illness
- Fat accumulation in the liver, with changes to cholesterol metabolisation
- Difficulty controlling appetite or complete loss of appetite
- Weight gain (if proteins are substituted with carbs or fat) or unhealthy weight loss (if one is malnourished)
- Liquid retention in the abdomen and extremities (edema)
What benefits does a protein rich diet provide?
- Lower prevalence of arterial hypertension
- Lower LDL cholesterol levels (bad cholesterol)
- Lower body mass index or BMI (in relation to height and weight)
- Combats the development of osteoporosis (arterial fat deposits)
- Lower incidence of cancer
- Lowered insulin resistance, lessening the likelihood of diabetes mellitus type 2 and making managing the disease easier
- The body builds and accumulates less fat
Vegetable protein often has lower levels of the essential amino acids methionine, lysine, and tryptophan.
Having limited levels (within healthy limits) of these substances will prevent the excessive formation of cholesterol transporters, acting as a preventative measure against cardiovascular disease.What's more, plant-based diets are rich in other vegetable-derived nutrients, like antioxidants (polyphenals), vitamins (folic acid and vitamin E) and fiber. These substances work against the aging process, increase energy levels, and improve digestion.
What foods are sources of vegetable protein?
- Legumes: These include lentils, garbanzo beans, and green beans. Legumes are rich in vegetable amino acids and contain up to 23 grams of protein per 100 grams. In addition, they also provide fiber and healthy carbohydrates. Save for some kinds of garbanzo beans, legumes lack the essential amino acid methionine.
- Vegetables: Vegetables typically contain small amounts of protein (around 3 grams per 100 grams). Some, such as spinach, are considered complete foods, although it would still be necessary to take in an extremely high quantity of vegetables to get your daily recommended protein.
- Dried fruit: These little explosions of nutrients have up to 25 grams of protein per 100 grams (in the case of peanuts). They are,however, often low in lysine and methionine, which is why it makes sense to consume them with other foods that do have the essential amino acids you need.
- Cereals: Whole wheat cereals (which haven't been refined or de-shelled and which keep all of their nutritional value) can contain 13 grams of protein per 100 grams. Cereals like oats, wheat, and rice, while rich in methionine, are lacking in lysine.
- Soy derivatives: These include soy beans, edamame beans, tofu, and tempeh. These food items contain a large amount of complete protein (up to 20 grams per 100 grams, in the case of tempeh), iron, calcium, and antioxidants.
- Seitan: This food is made using wheat gluten, making it not recommended for celiacs. Notwithstanding, it provides up to 75 grams of protein per 100 grams, making it a great protein addition to a diet rich in vegetables. It if hasn't been combined with soy or other supplements, it is lysine poor.
- Quinoa: This food has grown in popularity in recent years for being a good source of complete proteins, combing the advantages of both cereals and legumes. 100 grams of cooked quinoa provide up to 13 grams of protein.
- Spirulina: This cyanobacteria (also known as "blue algae") contains up to 25 grams of protein per 100 gram serving. It has all of the essential amino acids, making it a complete food. It almost always comes in powder form or as a supplement.
Lysinse is the hardest amino acid to get from a vegetable protein-based diet. Foods rich in this amino acid (such as legumes) must be added to your diet to avoid a lysine deficiency. It is also possible to accomplish this by adding lysine fortified foods, or supplements to your diet.
How can I get the most out of vegetable protein?
Vegetable protein has a specific amount of amino acids and their absorption is different than that of animal protein.
It is important to keep that mind when trying to maximise the benefits of vegetable protein.Some experts maintain that daily vegetable protein recommendations are defined by which amino acids are most lacking or hardest to acquire (such as lysine), instead of the total amount of protein available, as is the case with animal protein. Therefore, the daily recommended intake of lysine would be between two and three grams.
It is also recommended that you combine various different vegetable proteins in order to achieve a balanced diet that provides all of the essential amino acids. Below you will find a table that gathers the primary sources of vegetable protein,each one's lysine content, and the recommended combinations for building a complete diet.
|Food||Protein per 100g||Lysine per 100g||Completeness?||Recommended combination|
|Lentils||9||1.6||No – Deficient in methionine||Cereals: Whole grain rice, Whole wheat bread, Whole grain oats|
|Garbanzo beans||19||1.5||Some varieties are complete foods.Others are deficient in methionine||Cereals: Whole grain rice, Whole wheat brea, Whole grain oats|
|Tofu||8||0.7||Yes||Vegetables (broccoli, tomatoes, mushrooms), whole grain cereals|
|Tempeh||20||0,8||Yes||Vegetables (broccoli, tomatoes, mushrooms), whole grain cereals|
|Peanuts||26||0.3||No – Deficient in methionine||Cereals: Whole wheat bread, oatmeal, “granola”.|
|Almonds||21||0.5||No – Deficient in lysine and methionine||Legumes, cereals, and greens (salads, whole wheat bread, "Buddha-bowls")|
|Seitan||75||0.4||No – Deficient in lysine||Soy derivatives (soy sauce dressings). Legumes.|
|Quinoa||13||0.7||Yes||Vegetables, dried fruits|
|Whole grain rice||3||0.2||No – Deficient in lysine||Legumes: Garbanzo beans, lentils, green beans.|
|Oats||14||0.4||No – Deficient in lysine||Legumes: Garbanzo beans, lentils, green beans.|
|Whole wheat||13||0.3||No – Deficient in lysine||Legumes: Garbanzo bean or lentil hummus|
|Spinach||2,5||0.1||yes (in high quantities)||Combinations of cereals and legumes (rice with garbanzo beans and spinach)|
Who might benefit from vegetable protein supplementation?
- Those with sensitive digestive systems: Vegetable protein-based diets require you to eat legumes almost every day. Some people suffer from flatulence and discomfort after eating these foods. Supplements are easier to digest.
- Those will life styles that don't allow for a balanced diet: People who eat out or order take out often will find it hard to achieve a complete, nutritious diet through plant protein. Using a supplement could be the perfect substitute.
- High level athletes: People who want to increase muscle mass or increase athletic performance have higher protein requirements, which makes a supplement a useful compliment to their diet.
- People recovering from injuries or illness: Protein is the most important part of physical recovery. Depending on the severity of the injury or illness, it might be necessary to take in extra protein.
- People who are new to vegetarian or vegan diets: Although these diets can be just as balanced as omnivorous ones, inexperienced people might not eat correctly and end up suffering deficiencies. A supplement will help combat fatigue and weakness while you acclimate to your new diet.
- People over the age of 65: Older people need to take in more protein (1.1-1.3 g per 2.2 pounds of body weight) in order to prevent osteoporosis and a loss of muscle mass. A supplement will provide the necessary protein and beneficial amino acids for older adults, such as L-arginine.
Vegetable proteins have a high amount of the amino acid L-arginine. This compound facilitates vasodilation and the antioxidants work to keep
hypertension and cardiovascular disease at bay. That is why vegetable protein supplements are advised for any person, vegan or omnivorous, that wants to augment their diet.
What kinds of vegetable protein supplements are there?
- Soy protein: Supplements made from soy protein offer a complete protein rich in branched amino acids (necessary for the growth of muscle tissue). Taking these products has been associated with reduced levels of cholesterol, although many of these supplements are derived from transgenic soy.
- Pea protein: Pea protein is rich in protein and high in calories, making it a good option for people who want to gain weight healthily. Peas are, however, low in methionine, so they should be taken alongside a diet that is rich in whole grain cereals.
- Hemp protein: This supplement is derived from the hemp plant, or cannabis. However, the plants used have minimal traces of the psychoactive compound (THC), so they don't create any euphoric effects. In addition to protein, these supplements provide omega-3 acids and magnesium, while being a poor source of lysine.
- Chia seed protein: Chia seeds, well known for their high healthy fatty acid content, can be made into a great supplement powder. As a vegetable protein, they are low in calories and provide many vitamins and minerals. Unfortunately, they contain little to no lysine.
- Protein mixes: There are different combinations of protein (generally legumes with cereals) that provide all of the essential amino acids necessary for complete supplementation. However, these supplements are often more processed than the others and can contain artificial preservatives and flavouring.
- Whole grain rice protein: Vegan and vegetarian athletes love these supplements. They have a high content of branched amino acids, which promotes muscle growth, although the lack of lysine means you will have to find this essential amino acid elsewhere. .
Animal proteins have always been considered nutritionally superior to vegetable proteins. However, a recent study, after comparing whey and whole grain rice protein, found no differences between the supplements when the latter was taken in sufficiently high doses (48 grams).
In addition, you can find these vegetable protein supplements in powder form or pills. Powdered protein allows you to customise the amount you ingest, while pills are easier to take with you and don't require any preparation. In either case, you can't use them as a continuous substitute for real food.
How to take a vegetable protein supplement?
- When?For athletes it is recommended to take a supplement half an hour before training to get extra energy and facilitate muscle building. If you take it after training it facilitates faster recovery. You can also take them with meals or as a substitute to a meal.
- How? Protein powders can be mixed into water or smoothies. Pills can be taken with a glass of water. Lastly, there are special recipes you can use to make sandwiches, brownies, or cookies.
- How much? If you are looking for a source of lysine, adjust the dose in order to get 2-3 grams. If you are looking to build muscle mass, adjust the dose so you are getting 3 grams of leucine. An easier way is to consume a high dose (25-50g) of the supplement, which will give you all your necessary nutrition.
The majority of consumers start to enjoy the benefits of vegetable protein from the first day they use them (more energy, and feelings of satisfaction). After three weeks of use, other benefits emerge, like increased muscle mass, fat burning, and heightened athletic performance.
What side effects come with vegetable protein powder?
- Soy protein. Affects the menstrual cycle: Soy is rich in phytoestrogens (vegetable estrogen). A high amount of soy protein can produce menstrual changes (bleeding between periods or bleeding during menopause) in some women.
- Soy protein. Allergic reactions: Allergic reaction side effects have been described with soy supplements. If after consuming soy protein you experience vomiting, diarrhoea, abdominal pain, skin irritations, or facial swelling, cease supplementation immediately and see your doctor.
- Hemp protein. False positives on drug tests: Although hemp protein supplements have negligible amounts of THC, it can show up on urine tests and show false positives on more sensitive tests.
These side effects dissipate after ceasing consumption of your vegetable protein supplement. As you can see, soy protein is the vegetable protein most associated with undesirable effects. This is why soy is less often used, in spite of its excellent nutritional profile.
What warnings do vegetable protein come with?
- People who have to monitor their sodium levels: Although vegetable proteins promote arterial tension management, many supplements contain high quantities of sodium, which can exacerbate hypertension. It is paramount that these people opt for a supplement that is low in sodium.
- Pregnant women: Although the use of vegetable protein supplements has not been associated with effects on gestation, precaution is advised for pregnant women before taking any kind of supplement.
- People with gout or high levels of uric acid: The use of pea-based vegetable protein has been associated with an exacerbation of
gout attacks in some people. Use of this protein supplement is not recommended for such people.
- People with a history of bladder cancer: Research has found an association between soy protein consumption and a heightened incidence of bladder cancer. That is why cautious use of soy supplements is recommended for people who are at elevated risk of this disease.
Fortunately, there is such a wide range of vegetable protein supplements (soy, peas, rice, chia, and different mixes) that you don't have to avoid supplementation in the majority of the aforementioned cases. A simple substitution of one vegetable protein for another would be more than enough to avoid any adverse effects.
When it comes times to choose a vegetable protein supplement, there are certain purchase criteria you should keep in mind. For that reason, the below list has summarised the most important criteria to help you choose your new supplement. Read the following carefully and come away with the best vegetable protein for your needs:
- Interaction With Medication
- Added Sugar
- Leucine Content
- Origin and Quality
- Extra Ingredients
Although vegetable proteins are great for vegans and don't contain lactose, fish, or seafood, they can contain gluten and dried fruits. People with allergies should be especially careful when choosing a vegetable protein supplement. Consult the label and don't hesitate to contact the manufacturer if necessary.Out of all the vegetable proteins out there, soy is, without doubt, the one most associated with allergic reactions. It is recommended that you consume soy with caution, starting with a small dose and increasing it if no side effects are evident.
Interaction With Medication
Some medication interactions have been described between soy vegetable protein supplements and pharmaceuticals that promote or block estrogen (like oral contraceptives and estrogen blockers). If you take any of these medications, talk to your doctor before using a soy-based supplement.
Many vegetable protein supplements, especially mixed proteins, have added sugar to improve their taste. If you want to avoid an unnecessary increase of sugar in your diet, choose products that are labelled "natural flavour", which are normally free of sugar, colouring, and flavouring.
Several studies have linked an increase in muscle mass with sufficient consumption of leucine. Supplements with animal proteins (like whey) are rich in this amino acid, while vegetable proteins have a more modest amount of leucine.If you are interested in increasing your muscle mass, look for a vegetable protein supplement rich in leucine. There are products made especially for vegan body builders which are fortified with this amino acid, facilitating the proper growth of muscle mass in athletes with plant-based diets.
Origin and Quality
It is important to verify the origin of the raw material used in your supplement. There are countries (like the United States) which allow the use of transgenics. European countries, on the other hand, usually use products that are free of GMOs and pesticides, which are more popular with experienced supplement users.
Vegetable protein can also contain vitamins, probiotics, prebiotics, minerals, and plant extracts. Depending on your needs you can opt for one of these combinations (for instance, probiotics improve digestion), but keep in mind that the price of the product will go up exponentially.
While vegetable-based diets provide fiber, vitamins, and minerals, if you aren't extremely careful, they can allow for serious protein deficiencies with serious consequences. The use of vegetable protein supplements can help avoid these adverse effects, while at the same time providing energy, strength, and vitality.
Although vegetarians and vegans will be the primary beneficiaries of these supplements, omnivorous people can also utilize vegetable protein to improve their diet and build muscle mass. Used correctly, vegetable protein can be just as effective as whey!If this article on vegetable protein has been useful, don't hesitate to leave a comment. Additionally, you can share it on your social media!
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