Protein powders have become a popular supplement for those seeking to increase their protein intake. While many people turn to whey or casein-based powders, there is an increasing demand for plant-based options.
Plant-based protein powders are derived from various sources such as peas, brown rice, soybeans, and hemp seeds. They are considered healthier options compared to traditional protein powders because they contain less cholesterol and fat while providing the body with essential vitamins and minerals.
In this article, we will discuss the benefits of plant-based protein powder and recommend some of our top picks in the market.
1. Pea Protein Powder
Pea protein powder is one of the most popular plant-based proteins on the market. It is made by extracting the soluble pea protein from yellow split peas. Peas are low in calories but high in fiber which makes it an excellent option for weight loss diets.
Pea protein powder contains all nine essential amino acids that our bodies need to build muscle mass. Additionally, it has been shown to lower blood pressure levels and reduce inflammation in individuals with kidney disease.
One study found that pea protein was just as effective as whey protein at promoting muscle growth when consumed before or after resistance training workouts (1).
Our top pick for pea protein powder is Naked Nutrition’s Pea Protein Powder. It contains 27 grams of pure pea protein per serving with no added sugars or artificial sweeteners.
2. Brown Rice Protein Powder
Brown rice protein powder is another popular option among vegans and vegetarians who want a complete source of plant-based proteins without consuming animal products.
It is made by isolating the proteins from brown rice grains through a chemical process that removes carbohydrates and fats leaving only pure proteins behind.
Brown rice has been shown to improve heart health due to its high fiber content (2). Similarly, brown rice also offers antioxidant properties that can help fight against free radicals produced during exercise-induced stress (3).
Our top pick for brown rice protein powder is Sunwarrior Classic Protein. It contains 18 grams of protein per serving and has a smooth texture with no grittiness.
3. Soy Protein Powder
Soy protein powder is made from soybeans, which are known to be rich in amino acids and antioxidants.
Soy protein has been shown to reduce LDL cholesterol levels in the body (4). Additionally, it offers anti-inflammatory properties that can help ease muscle soreness after intense workouts (5).
However, some studies suggest that consuming too much soy may lead to hormonal imbalances especially among men because it contains phytoestrogens (6). For this reason, we recommend limiting your intake of soy-based products or choosing an alternative plant-based protein source instead.
Our top pick for soy protein powder is Garden of Life Organic Raw Protein. It contains 22 grams of complete plant-based proteins per serving without any added sugars or artificial preservatives.
4. Hemp Protein Powder
Hemp seeds have become increasingly popular as a vegan and vegetarian source of complete proteins. They are rich in essential fatty acids such as omega-3s and omega-6s which makes them excellent supplements for heart health.
Hemp seed also contains fiber which helps regulate digestion and maintain healthy blood sugar levels (7).
One study found that hemp seed protein was just as effective at promoting muscle growth as whey protein when consumed post-workout (8).
Our top pick for hemp protein powder is Manitoba Harvest’s Hemp Yeah! Organic Max Fiber Protein Powder which contains 13 grams of fiber per serving along with 20 grams of pure plant-based proteins.
Conclusion:
Plant-based protein powders offer numerous benefits over traditional animal-derived powders including reduced fat content, lower cholesterol levels and increased antioxidant properties making them healthier options overall. With so many options available on the market today it can be difficult to choose the right one for you but our recommendations above should give you some direction. Remember to always check the label and choose a product that is free from artificial preservatives and added sugars.
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