What is the difference between vegetable and animal protein?
If you often use protein powder, you may already have a favorite product. But be open-minded-powders of vegetable and animal origin have clear advantages (and several disadvantages). See how they compare in terms of nutrition, health benefits, taste and use.Nutrition Information
For comparison, we considered a 39-gram serving of whey protein and a 40-gram serving of a mixture of pea and quinoa proteins.
Dry whey Protein Protein powder from peas and quinoa
Calories 150 140
Fats 2 g 2 g
Carbohydrates 7 g 8 g
Fiber 1 g 1 g
Sugar 2 mg 1 g
Sodium 170 mg 290 mg
Protein 26 g 22 g
Calcium 100 mg 14 mg
Potassium 270 mg 237 mg
Similarities in nutritional value
It is important to remember that each brand of protein powder - whether of vegetable or animal origin-has its own composition of ingredients. Thus, the similarities and differences in the nutritional value of powders can vary greatly.
However, in general, animal and vegetable protein powders have a lot in common in terms of nutritional value. The number of calories per scoop is often quite close between these two - from 150 to 175 calories per serving. And since protein powder is not a product that people eat in large quantities, the difference in calories probably won't have a big impact on your overall daily calorie intake. The amount of carbohydrates and grams of fat are also (often) quite equivalent between them, but may depend on the added ingredients, such as sweeteners and flavors.
Differences in nutritional value
Since animal products tend to contain more protein than plant-based products, it is not surprising that animal protein powders usually contain more protein than their vegetarian counterparts. Although this is not a guarantee, animal protein-based powders often contain significantly more protein - 4 grams more per serving. If your goal is to get as much protein as possible, you may need a powder made from animal products.
You will also find differences in micronutrients between the two types of powders. Those derived from casein and whey from dairy products are more likely to contain calcium than protein from plants. But depending on the recipe of the brand you are buying, the plant-based powder may contain more other trace elements, such as potassium or iron.
Another worrying micronutrient: sodium. This mineral can be found in surprisingly high amounts in protein powders, especially plant-based ones, which add it to enhance the taste. The body needs sodium to perform many important functions, but too much sodium can increase the risk of cardiovascular diseases. If you are monitoring your sodium intake, be sure to read the nutrient labels on protein powders and choose the one with a lower sodium level.
The health benefits of Animal Protein Powder
Contains all amino acids
Let's go back to school biology for a moment - remember the essential amino acids? "Nine essential amino acids cannot be produced by the body, so we must get them from food sources." "Animal protein is the easiest source for simultaneous consumption of all essential amino acids." Some plant-based powders can supply complete protein to the body, but most do not.
Maybe it's better for recovery after a workout
For some people, adding vegetable or animal protein powder to smoothies or energy snacks is just a matter of taste preferences. But for athletes, a more reasonable choice may be the powder of animal products. Animal protein in general and whey protein in particular is more effective in stimulating muscle synthesis after exercise. However, for the average consumer who is not an athlete or a bodybuilder, the difference is probably not so significant. What is even more important is to get protein from various food sources, and not rely solely on supplements.
The health benefits of Vegetable Protein Powder
May contain more fiber
In a measuring spoon the size of a tablespoon, vegetable-based protein powders may not contain tons of fiber, but they usually have an advantage over animal-based powders. For example, some soy powders contain up to 3 grams of fiber per serving.
Increasing the amount of fiber in your diet in the long run can provide impressive benefits, such as increased weight loss and reduced risk of type 2 diabetes, as well as colon cancer.
It may be easier to digest
Each person's digestive tract is unique, but for some, vegetable protein powders are easier to digest than those made from animal products, especially dairy products. Dairy products, such as whey and casein, can cause bloating or upset stomach. However, this is not necessarily true for everyone. According to others, plant sources, such as beans, legumes or soy, can be difficult to digest or cause gas and bloating. To determine which powder is best for your digestive system, you may need to experiment.
Suitable for vegans and vegetarians
The most obvious difference between these two powders (the fact that one of them contains animal products, and the other does not) is in itself an advantage for people who follow a vegetarian or vegan diet. If you decide to exclude animal products from your diet, you should stick to protein powders made from plants.
Usage and taste
Of course, various protein powders are important for nutrition and health, but taste is no less important! Despite the fact that protein powder is usually not the key ingredient for creating a corporate taste, it is important that the taste of any product that you choose is liked by you. All products will have different taste qualities, so before you make an order, try several samples of different brands. If possible, avoid products containing artificial sweeteners and flavors.
Different powders not only affect the taste, but are also suitable for preparing various culinary dishes. Some people believe that whey protein mixes are lighter, while vegetable proteins may be more granular when mixed with liquid.
Possible problems
Although protein powders can be a valuable addition to your diet, technically they are processed foods. To choose the best one for yourself, carefully read the labels of the ingredients.
Artificial ingredients and additives
Many protein powders use artificial ingredients. Many protein powders are artificially sweetened or contain many additives. Look for a healthy option with a minimum amount of ingredients and a significant source of protein - 20 g per serving.
Soy protein products and GMOs
When choosing a plant-based protein powder, you may also have special concerns about products containing soy. Some people are worried about the estrogenic properties of soy, although there is a lot of debate about whether it is harmful. Soy is also a major allergen, so not everyone can tolerate it.
Genetic modification introduces even more contradictions into this mixture. Studies of the impact of GMOs on the environment and health are ambiguous, so whether they are available (in protein powders or somewhere else) is a personal decision.
Result
If you are a person who needs additional protein in the diet, powders based on both animal and vegetable origin can provide a convenient increase in protein in terms of nutrition. Depending on your health goals and taste preferences, you can choose the one that suits you.
If you're worried about your protein needs or what kind of protein powder might be right for you, consider talking to a nutritionist.
