Vegetable protein powders can be obtained from various plants: soy, peas, quinoa, chia, in, etc.
Protein powders from genetically unmodified soybeans (from organic crops) are some of the few sources of plant proteins that contain all the essential amino acids. Soy proteins can improve the functioning of the immune system and strengthen the bones. Soybeans can also prevent cardiovascular disease and reduce the risk of certain cancers.
Non-organic soy proteinaceous powders usually come from genetically modified varieties that may pose health risks, so it is important to always choose organic varieties.
Protein powders from hemp or quinoa seeds also contain all essential amino acids and are extremely healthy.
The secret of success is also variety and diversification. We can get all the essential amino acids by combining several different types of vegetable protein powders when preparing a protein smoothie or protein shake. Or we can choose protein powders that combine several sources of protein. The good news is that most are prepared in this way.
My conclusion and recommendation is that, since it presents fewer health disadvantages than those of animal origin, you can choose vegetable protein powders instead of those of animal origin. But ultimately, your choice is yours. Please just make it well informed!
What are proteins and what are the best sources of protein?
Starting with a little explanation, proteins are nutrients in foods such as meat, dairy products, nuts, beans, etc. They are made up of amino acids, the basic structures of all the tissues in the body, which allow us to have healthy skin, hair, bones, nails and muscles.
Although many nutritionists recommend that we get much of the protein from the foods we eat, and with a varied diet, protein supplements allow us to incorporate them more concentrated, easier and faster in food. To ensure optimal daily protein requirements, it’s not a bad idea to add 1 or 2 tablespoons of protein powder to our daily diet, especially when we do physical exercise.
What Are Essential Amino Acids?
An additional reason to help the body with protein powder supplements are essential amino acids. They are amino acids that cannot be produced by the human body and therefore have to enter the body through nutrition. A complete source of protein contains all 9 essential amino acids while an incomplete one contains only a few of them.
What we should all know to make conscious choices is that protein powders can have different sources and therefore not all are the same.
Protein powder is appreciated by all those who want to lose weight, have a beautiful musculature, and no fat. The slimming straps in recent years emphasize the use of protein powder in shakes, smoothies, doughs, and various dishes. Proteins derived from flaxseed, hemp, organic soy or finely ground pumpkin do not get us fat, have no cholesterol, and no additional calories. In addition, proteins are very good at keeping the hunger sensation away (unlike carbohydrates) which helps in weight loss diets.
What are proteins? Proteins are made up of amino acid chains. There are 22 amino acids, of which 8 can not be synthesized by the human body, which is why they should be assimilated from the diet – the so-called essential amino acids. Proteins are essential for health, they are necessary for the development of muscles and all tissues in the body and help the immune system to function properly.
Proteins are absolutely necessary to build, repair and maintain the muscles. A rich source of protein is the meat that offers all the essential amino acids. The disadvantage of eating meat daily (especially red meat) is that it comes packed with significant amounts of saturated fats, cholesterol, antibiotics and growth hormones.
Another way to increase protein intake is to eat more whole grains, legumes, oil and vegetables, but this can cause a significant increase in carbohydrates and in the number of daily calories, which is not beneficial to the figure. Therefore, 100% natural and vegetable protein powder, such as that of pumpkin, hemp, or organic soybean, is the ideal option without significantly increasing the consumption of saturated fats, carbohydrates, cholesterol or calories.
Protein supplements administered before, during or after intense physical training can increase the absorption and build up of muscles.
Protein powder from hemp seeds (32% protein)
Hemp seeds have high quality protein content (30% compared to meat, for example, which has a protein content of 15-20%). Hemp protein contains the essential amino acids our body cannot produce. Protein hemp powder has a rich content of essential polyunsaturated fatty acids Omega 6 and Omega 3.
Hemp is one of the least allergenic sources of protein; can improve the immune system, lower cholesterol and blood pressure, and even help reduce fat. Note: Edible hemp seeds in herbal stores do not contain THC (the psychoactive component of marijuana). We have to think of hemp the same way we have poppies in mind: we make cakes with poppies and we consume the buns conscious because it is the same plant from which opium is extracted.
Take hemp protein if you are looking for a high quality vegan protein that is also rich in fiber. This is very close to soy protein in protein quality. The hemp protein is rich in fiber and propriety. Hemp protein may contain essential fatty acids (EFA) in a 3: 1 ratio, perfect for human body needs.
These fatty acids are excellent sources of energy and improve circulation. It also contains hemp phytoestrogen just like soy.
Helps lower blood pressure and cholesterol levels and improves the immune system. Hemp protein does not contain gluten, making it a good source of nutrients for those with Celiac Disease. It is also ideal for kosher and vegan diets. It does not contain oligosaccharides that can disturb the stomach.
Protein powder from raw pumpkin seeds (54% protein)
Pumpkin seeds protein powder is one of the best in taste. The raw pumpkin seeds are rich in phosphorus, magnesium and manganese and are also a good source of other minerals including zinc, iron and copper. Pumpkin protein powder provides a beneficial intake of vitamin K, plant sterols, Omega-6 EFA and Omega-9.
Nutritionists recommend pumpkin seeds to both adults and children. In childhood, raw pumpkin seeds are recommended to get rid of “worms” or to prevent them from occurring. Small puppies are also recommended for raw pumpkin powder protein powder because if they are not well chewed, whole pumpkin seeds can scratch and damage the colon and intestinal transit of babies. Eating pumpkin seeds or powdered protein powder from pumpkin seeds and new adults can eliminate intestinal parasites, regulate cholesterol and stimulate kidney activity.
Flax Protein Powder (33% Protein)
Powdered millet seed is a rich source of essential fat Omega 3 (alpha-linoleic acid). In addition, flax seeds are rich in antioxidants, have beneficial properties for health and are effective in constipation treatment.
It is recommended to consume chopped seeds because only so can we profit 100% of their benefits, while if they are ungrounded they can pass through the body without any effect. Insects are an excellent source of soluble and insoluble fiber, effective for regulating cholesterol, blood glucose and digestion.
Powdered in-line seeds are also beneficial for intestinal detoxification, various inflammatory bowel diseases, irritable bowel syndrome, or urinary tract infections and kidney lithiasis.
Soybean Protein Powder
Soy is a very good source of protein for vegetarians and vegans, being considered a complete protein. Soybean protein consumption has been associated with lowering cholesterol and triglycerides and a reduced risk of cardiovascular disease.
In the case of women, soy protein may increase bone density (an important aspect for people with osteoporosis problems). Choose a soy protein if you want to improve your overall health.
This is the most popular and well researched. Soy proteins are very close to animal proteins in protein content and quality. They have a PDCAAS of 0.92-0.99. Studies have shown that soy protein lowers LDL cholesterol and affects the metabolism of fats. It also promotes satiety. Studies have been conducted that show how soy proteins have positive effects on cognitive function.
Soy contains phytoestrogens, a plant sterol that can mimic estrogenic hormone. Because of this, many people thought we could worsen breast cancer by eating soy products. New studies have shown exactly the opposite and how soy proteins could actually have a diminishing effect on the size of the tumor. It is also proven that soy protein stimulates muscle synthesis and is very effective in post-workout recovery.
Incorporate brown rice protein powder in your diet if you have gastrointestinal problems, but still need a high-quality protein powder. It does not contain gluten and is easy to digest.
Rice protein is consumed to repair muscle mass, helps grow, helps muscles work properly, and improves blood circulation. It has a high biological value and contains essential amino acids (lysine, methionine and tryptophan) and all 18 amino acids on which human metabolism depends.
Choose the protein powder from peas if satiety is important. It is easy to digest and also does not contain gluten. It contains a well-balanced amino acid profile and a large amount of protein. It has a PDCAAS rating of 0.93.
The pea protein is very easily soluble and easy to digest. It also contains some non-essential amino acids in large quantities. Preliminary studies have shown that pea protein results in greater satiety than milk protein or whey protein.
Perhaps most important for sports lovers, pea proteins contain a perfect combination of essential amino acids for sports performance: Lysine, to balance the levels of nitrogen in muscle, muscle metabolism and Arginine that promotes a healthy heart, Glutamine helps to restore the balance of nitrogen, after a hard workout, leucine, isoleucine and valine (branched chain amino acids) help to maintain tissues during exercises.
Protein powders bring many health benefits by supporting muscle mass, immune system, intestinal transit and metabolism! The fact that appetite is much attenuated is due to the richness of dietary fiber that does not bring calories, but only transits the body by attaching fat and toxins that it removes. This is why nutritionists recommend foods rich in dietary fiber or protein powders because both detoxify the body and relieve the feeling of hunger are also ensured.