Protein powders have become a staple in the nutrition supplement market, offering a convenient way to boost protein intake. As dietary preferences evolve, plant-based protein powders have emerged as popular alternatives to animal-based options like whey. This article delves into the benefits of plant-based protein powder for weight loss, comparing it to whey protein and providing guidance on how to incorporate it into your diet effectively.
Plant-Based vs. Whey Protein: A Quick Comparison
When choosing a protein powder, the primary decision often comes down to animal-based whey protein or a plant-based option. Both types offer similar amounts of protein, typically ranging from 20-30 grams per serving. However, there are key differences in their composition, digestibility, and suitability for various dietary needs.
Production and Composition
Whey protein powder is derived from whey, a byproduct of cheese making. It contains all nine essential amino acids, making it a complete protein. It also contains leucine, isoleucine, and valine, which are branched-chain amino acids (BCAAs) important for muscle building. However, whey protein contains lactose, a milk sugar that can cause digestive issues for some individuals. Whey protein isolate contains less lactose than whey protein concentrate due to processing differences.
Plant-based protein powders are sourced from plants like brown rice, pea, soy, and hemp. These powders are dairy-free and lactose-free, making them suitable for vegans and those with lactose intolerance. While only soy protein is naturally a complete protein, many manufacturers combine multiple plant proteins to ensure a complete amino acid profile.
Digestibility and Sensitivities
Whey protein powder contains lactose, a common food sensitivity. While whey protein isolate can lower the amount of lactose per serving, it may still lead to stomach upset, bloating, and gas if you’re highly sensitive to lactose.
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Plant-based protein powders contain varying ingredients. Some types contain the common allergens soy and gluten, so read labels carefully and select products specifically labeled soy-free and/or gluten-free if needed. Some plant-based protein powders - especially those containing pea protein - can cause bloating and cramping if you have irritable bowel syndrome or are sensitive to FODMAPs.
Cost Considerations
The prices of plant-based and whey protein powders largely depend on the brand. In general, you can find either type with similar pricing. Still, products that are advertised as organic, keto, or paleo or have other specialized qualities often come at a higher cost. Also keep in mind that the serving sizes of some plant-based protein powders, such as hemp, are larger than others, such as pea. Thus, you’ll use more powder in less time, which can increase the overall cost. If you’re looking for a cheaper plant-based option, choose one with a similar serving size to whey products.
Benefits of Plant-Based Protein Powder for Weight Loss
Protein is a crucial nutrient for weight loss, playing a key role in metabolism, appetite control, and muscle preservation. Plant-based protein powders offer several benefits in this regard:
Increased Fullness and Reduced Appetite
Protein has been shown to help decrease hunger and appetite. One key reason is that protein generally helps you feel full for longer. This is partly due to the release of fullness hormones GLP-1 and PYY. Studies also show that higher protein intake may result in less hunger throughout the day.
One 2016 meta-analysis of five studies also connected high protein intake and increased fullness. However, review authors caution that factors like body weight, eating behavior, and other health issues all play a role in the sensations of fullness. Furthermore, another review published in 2020 reports that ingesting more than 35 grams (g) of protein at once appears most effective for effects like less hunger, a reduced desire to eat, and greater feelings of fullness.
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Muscle Preservation and Metabolism Boost
Weight loss is achieved through a calorie deficit, which is when you consume fewer calories than your body burns in a day. This is usually achieved by eating and drinking fewer calories and increasing physical activity.
A high protein diet, especially when combined with strength training, can help build muscle. Because muscle aids metabolism and energy production, building muscle is a great way to keep your metabolism healthy. Conversely, eating sufficient amounts of protein, combined with strength training, may help prevent this muscle loss and resulting metabolic slowdown.
Your body also uses more energy to digest protein than it does fat or carbs, which means your body burns more calories in the process. This effect, called the thermic effect of protein, may provide a slight metabolism boost.
Effective Weight and Fat Loss
Although few studies use protein shakes specifically, researchers generally agree that high protein diets are an effective way to lose weight and body fat. A 14-week study gave women with overweight or obesity a resistance exercise program alongside a high carb or high protein, calorie-restricted diet. Those in the high protein group lost 1.7 times more body fat than those in the high carb group.
Preventing Weight Regain
Protein’s effect on metabolism, appetite, and muscle mass may also help prevent regaining weight once you’ve lost it. This effect should apply whether you get protein from shakes or whole foods. One 2015 review suggests that higher protein intakes of 25-30 g per meal improve both weight loss and weight management. However, researchers caution that full adherence to a high protein diet, plus other lifestyle factors, is usually necessary.
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Similarly, studies suggest that high protein diets result in less short-term weight regain after you lose significant amounts of weight. All the same, more studies are needed.
How to Incorporate Plant-Based Protein Powder for Weight Loss
Both whey and plant-based protein powders can help you lose weight by promoting feelings of fullness and helping preserve lean muscle mass - the fat-free part of your body. Here are some considerations that may further help your weight loss efforts:
- Stick with protein-only supplements: Many protein powders contain ingredients that add calories, such as added sugars. Opt for a protein powder that contains just protein.
- Look for 100-150 calories or fewer per serving: If the number is any higher, the product likely contains additional ingredients.
- Be mindful of smoothies: If you add protein powder to a smoothie, stick with a 1-cup (250-mL) serving. Smoothies with a lot of other additions like whole milk, greek yogurt, peanut butter or juice may be too high in calories to count as an appropriate snack for weight loss, and instead be considered a balanced meal replacement, especially if fruit, greens and/or seeds are added to boost the fiber content.
- Add it to other foods: Try adding protein powder to whole foods like pancakes or oatmeal.
- Don’t use it as a meal replacement: Protein powders and drinks don’t contain enough nutrients or calories to be considered meals. Relying on them for meal replacements can lead to hunger and excess snacking throughout the day.
- Incorporate strength training: Strength training at least a few times per week can help preserve muscle mass and promote muscle building. Having more muscle mass may increase your metabolism to further support weight loss.
- Consult a dietitian: Consider working with a registered dietitian if you need help figuring out how to best incorporate protein powder to meet your individualized weight loss goals.
Choosing the Right Plant-Based Protein Powder
With numerous plant-based protein powders available, selecting the right one can be overwhelming. Here are some factors to consider:
Protein Source and Completeness
Opt for a plant-based protein powder that contains a complete protein profile, meaning it includes all nine essential amino acids. If the powder is not a complete protein on its own (like rice or pea protein), choose one that combines multiple plant protein sources to ensure you get all the essential amino acids.
Ingredients and Additives
When looking for a protein powder, look for one that has minimal ingredients and contains 20-30 grams of protein per serving. Consuming more protein can help you feel full longer, build lean muscle, and support your metabolism. Look for a protein powder that contains just protein. Many protein powders contain ingredients that add calories, such as added sugars.
Third-Party Certification
Since protein powders are considered a supplement, and therefore their content is not regulated by the FDA, look for one that is labeled as third-party certified. Third-party testing verifies that the ingredients on the label and the amounts are what is actually in the protein powder.
Allergens and Sensitivities
Some plant-based protein powders contain the common allergens soy and gluten, so read labels carefully and select products specifically labeled soy-free and/or gluten-free if needed. Some plant-based protein powders - especially those containing pea protein - can cause bloating and cramping if you have irritable bowel syndrome or are sensitive to FODMAPs.
Types of Plant-Based Protein Powders
Soy, hemp, rice, and pea proteins are common plant-based protein options. A lot of plant-based proteins, contain a combination of these in order to diversity the amino acids it contains so that it is considered a “complete” protein.
- Soy protein: plant-based and offers all essential amino acids, plus soy isoflavones that may provide some health benefits
- Hemp protein: plant-based, contains all essential amino acids, rich in omega-3 and omega-6 fatty acids, and has a high arginine content
- Rice protein: plant-based but lower in the essential amino acid lysine
- Pea protein: plant-based and less allergenic alternative to soy and whey protein, but lower in the essential amino acids cysteine and methionine
Maximizing Protein Intake with Whole Foods
While protein powders can be a convenient way to get protein into your diet, they should not be your main protein source. Rather, opt for whole food protein sources like chicken, fish, tofu, eggs, or legumes and use powder to supplement if you need additional protein.
Here are a few whole foods you can use in place of protein powder:
- Greek or plant-based yogurt: Greek yogurt is naturally rich in protein, as are plant-based alternatives made from soy. Each provides around 6-10 g of complete protein per 3.5 ounces (oz), or 100 g.
- Nuts and seeds: Most nuts and seeds pack around 5-7 g of protein per 1 oz (28 g). Combine with soy or hemp milk for a complete source of plant-based protein.
- Spirulina: This blue-green algae offers around 8 g of complete protein per 2 tablespoons (14 g). This serving also covers 95% of the Daily Value (DV) for copper and 22% of the DV for iron.
- Tofu: This popular soy food contains around 5-13 g of complete protein per 3.5 oz (100 g), depending on the variety. It has a naturally mild flavor, so you can blend it with frozen fruit and liquid to yield a protein-rich shake.
- Puffed quinoa: This pseudocereal provides around 10 g of complete protein per 2.5 oz (70 g). Expect it to thicken and add a slightly nutty flavor to your shake.
- Oats: This grain offers around 5 g of protein per 1.5 oz (40 g). Combine with cow’s milk or hemp milk to get a complete source of protein.
The amount of protein you get per day is one of the most important considerations for muscle growth. Most people should aim to get 0.6-0.9 grams of protein per pound (1.4-2.0 grams per kg) of body weight per day, or 20-40 grams of protein per meal.
Potential Side Effects
While most research suggests high protein diets are safe, people with underlying kidney issues may need to avoid them. If you have kidney complications, talk with your doctor before increasing your protein intake.
Protein powders aren’t the only way to add additional protein to your shakes. As long as you regularly consume a variety of protein sources, opting for incomplete proteins in your protein shake is unlikely to be a problem. That said, it’s always best to talk with a doctor or registered dietitian before adding new supplements to your diet.