Vegan protein powder

Vegan protein powder contains only ingredients from the plant kingdom and is completely free of animal additives.

  • Complete – all essential amino acids
  • Safe for the stomach
  • Much less impact on the environment
  • No animals used in production

Tips – Best vegan protein powder

It’s a myth that vegetable proteins don’t give good results when exercising. It’s just a matter of choosing the right one. In our opinion, protein powders that consist of a blend of vegetarian proteins are preferable to get all the different essential amino acids. Here are some of the best vegan protein powders available.

Types of vegan protein powder

If you want to boost your protein intake with a vegan protein supplement, there are a wide range of protein sources to choose from in the form of protein powders.

For vegan protein powders, as a rule, a mix of ingredients is best as they contain a blend of all essential amino acids.

We’ve put together an overview of the most common types of vegan protein:

    • Mixed vegan protein powders
    • Soy protein
    • Oat protein
    • Earth protein
    • Rice protein
    • Pumpkin protein

Mixed vegan protein powder

Let’s start with our favorite – blended vegan protein powder. This type of supplement consists of at least two different vegetarian protein sources.

For example:

  • Rice protein + oat protein
  • pea protein + rice protein
  • pea protein + hemp protein
  • Rice protein + oat protein + pea protein + hemp protein
  • pea protein + quinoa protein + rice protein + potato protein

Why mix? It’s a bit like the principle of combining different foods: to get all the nutrients. In the case of vegetarian protein powder, it’s about getting all nine essential amino acids. By mixing different ingredients, you get a more complete protein supplement.

Which blend is best often depends on whether you have your own preferences about taste or whether you are allergic or intolerant to any ingredient.

For example:

  • Rice protein powder and oat protein powder tend to work for most allergy sufferers but not all gluten intolerant people can tolerate it.
  • Earth protein powder and rice protein powder are good for gluten intolerant people but not all allergy sufferers.
  • If you are both sensitive to gluten and allergic, a mixed protein with rice and hemp may be good.

Tips – it is of course possible to mix your own protein. Just buy two or more different protein powders and create your own mix to suit your taste.

Let’s look at the different types of vegan protein:

Soy protein

Soy protein is a vegan protein powder made from soybeans and is the “classic” vegetarian protein powder. It is complete, which means that it contains all the essential amino acids. For this reason, it can easily replace whey protein.

The soy protein powders sold are usually in the form of isolates, which means that the phytoestrogen, fat and carbohydrates have been removed.

Although soy protein as a dietary supplement does not contain phytoestrogen (which is similar to the female hormone oestrogen), there is some disagreement about its health benefits. Some argue that soy protein is super good for health; other studies show that there may be negative health effects, such as being enzyme inhibiting.

Benefits of soy protein

  • High protein content
  • Contains all essential amino acids
  • Relatively inexpensive

Benefits of soy protein

  • Most of the soy plant is used as feed for animal production
  • Not ideal balance of amino acids
  • Controversial protein – disagreement among scientists

Who should take soy protein supplements?

Soy protein is great for those who want the vegan protein with the most complete amino acid profile (without mixing multiple protein sources). It is an affordable protein.

Oat protein

Oat protein is a completely vegetarian protein powder. Oats are a beneficial protein source due to their high protein content. It is rich in the essential amino acids lysine and leucine. Thanks to its availability, it is a good environmental choice.

In addition to protein, there is some oat oil in oat protein. It has a very beneficial fat composition with essential amino acids. For this reason, the fat is often left in this supplement. It also contains fibre, which is beneficial for digestion.

The gluten content of oats is very low and of course it does not contain lactose. The taste is neutral, which means that oat protein supplements often do not need any additives. It is excellent for use in cooking, smoothies or as a supplement in a plate of yoghurt.

Benefits of oat protein

  • High protein content
  • Neutral taste – easy to mix into smoothies and food
  • Contains healthy fat
  • Suitable for sensitive stomachs

Side benefits of oat protein

  • Does not contain all essential amino acids – should be combined with another vegan protein powder

Who should take oat protein supplements?

Oat protein is suitable for those who want a vegetable protein with a high protein content and a neutral taste. Ideal if you want to mix the protein powder into drinks and dishes.

Peanut protein

Pea protein is a popular vegan protein powder usually derived from yellow peas. It is extracted in a gentle way, often using only water and no added chemicals.

Pea protein has an amino acid profile high in arginine, glutamine and lysine. The protein content is high, often around 70-85%.

It is gluten-free, making it a favourite among many gluten-intolerant athletes. Of course, it is also lactose-free. It can also often be found completely GMO-free.

All this makes pea protein powder a great alternative to animal protein sources – especially when combined with another vegetarian protein.

Benefits of pea protein

  • High protein content
  • Gluten-free protein
  • High concentration of several essential amino acids
  • Easily digestible

Benefits of pea protein

  • Not suitable for some allergy sufferers
  • Can be combined with other vegan proteins to get a complete amino acid profile

Who should take pea protein supplements?

Suitable for those who want an easily digestible and gluten-free vegan protein with multiple amino acids.

Rice protein

Rice protein is a vegan protein powder that usually comes from raw rice. It is extracted by milling, fermenting and filtering. Enzymes are added to break down the protein so that the carbohydrates can be filtered out.

Rice protein powder is an all vegetable protein that has an amino acid profile similar to breast milk. It is gentle on the stomach and is absorbed by the body relatively slowly. The taste is neutral.

The fact that it is naturally free of gluten, lactose and allergens makes rice protein a favourite with many allergy and lactose intolerant people. It is popular with people who want to eat vegan but cannot tolerate peas or soya.

Benefits of rice protein

  • Slow protein absorption – especially good in the evening
  • Wide amino acid profile
  • Neutral taste – can be mixed into most things
  • Easy to digest – gentle on the stomach
  • Gluten-free and allergen-free
  • Naturally rich in vitamins and minerals
  • Good for the stomach

Benefits of rice protein

  • Can be combined with other vegetable protein sources
  • One of the more expensive vegan protein powders

Who should take rice protein supplements?

This supplement is for those who want a vegan protein with a broad amino acid profile but can’t tolerate soy, peas or oats. The low absorption rate makes it beneficial for those looking for a veggie protein to take before bedtime. Neutral taste makes it a great protein addition to food.

Hemp protein

Hemp protein has a lower protein content than other vegetarian protein powders. On the other hand, it has a higher content of other beneficial nutrients.

Hemp protein powder is suitable for those who want a supplement that is gentle on the stomach. It does not contain any known allergens and does not contain gluten – and of course lactose.

One advantage of hemp protein is that it is the only protein supplement with omega-3 fatty acids. In addition, it has beneficial dietary fibre and minerals.

Is it legal? Sure – hemp protein powder certainly comes from the Cannabis sativa plant and is made from its seeds. But there are no intoxicants in this protein supplement, so it’s perfectly legal to use.

Benefits of hemp protein

  • Contains Omega 3
  • Contains all 9 essential amino acids
  • Rich in dietary fibre and minerals
  • Good for sensitive stomachs
  • Portable in smoothies and food

Benefits of hemp protein

  • Lower protein content than other vegan protein powders
  • Some find the taste somewhat “nutty” – but that’s purely a matter of taste

Who should take hemp protein supplements?

If you’re looking for a healthy vegan protein powder that’s all natural, hemp protein supplements are a good choice. If you want to get more benefits than “just” protein, hemp protein is ideal because it contains Omega 3 and several minerals. It is also ideal for those who are lactose or gluten intolerant.

Although it has all the essential amino acids, the protein content is quite low. Either you have to take a little more powder than usual, or you can combine with other vegetarian protein powders.

Guide – how to find the best vegan protein powder

There are many more types of vegan protein powder and also several different manufacturers. So how do you know which one is best? Here’s a buying guide:

  1. Number of amino acids: If a protein powder contains all nine essential amino acids, it’s called complete. Soy protein and hemp protein contain all of them. Our tip is to buy a vegan blended protein that contains several different protein sources – this will give you the best coverage.
  2. Protein content: Differs between supplements depending on raw material and manufacturing method. Many vegan proteins are in the 70-85% range. Soy protein has higher content, hemp protein lower. The lower the content, the greater the amount of protein powder you need to take.
  3. Environmentally friendly & organic: Choosing vegetarian protein powders over, say, whey protein can make a statement for a cleaner and healthier world with less global warming. Then it might be just as well to choose an organic protein powder as well that comes from healthy, pesticide-free farms.
  4. Flavor: Varies quite a bit between different vegan protein powder supplements. Some cheaper preparations don’t taste as good. In our opinion, you shouldn’t have to buy a supplement with a lot of sweeteners and additives either. Some of the best vegan proteins taste great in natural, raw form. Oat protein is a favorite, but so are several mixed protein powders.
  5. Price: A cheap vegan protein doesn’t have to be bad. There are many affordable supplements that are both good and cheap. Often it is the source of the protein that drives the price tag the most.

Benefits of vegan protein powder

There are many benefits to using a vegan protein powder:

  • Good for the environment – less CO2 footprint
  • Contains often fibre and nutrients in addition to protein
  • Free of lactose
  • Animal friendly
  • Available as gluten-free
  • Multiple varieties suitable for allergy sufferers

Side benefits of vegan protein powder

  • Few vegan protein sources have all the essential amino acids – solve it by mixing!
  • Protein content is lower than in whey protein, for example – you need to take a larger dose
  • Some cheaper preparations can taste mealy – only buy the best vegan protein powders!

Sources:

https://plantbasednews.org/lifestyle/vegan-animal-protein-the-science-shows-which-better/

https://sv.wikipedia.org/wiki/Essentiell_aminosyra