Vegan Protein Powder vs Whey for Weight Loss

Whether it's for health, budget or other reasons, you might've wondered about the benefits of vegan protein powder vs whey for weight loss.

While there are differences between these two powerful sources of protein, there's not as stark a divide as you might've thought. Complementing a healthy diet with high-quality protein powder from either source can boost your muscle performance, recovery and growth. But using protein powders derived from plant sources can offer unique benefits.

In this article, we'll explore the differences between vegan and whey protein powder for losing weight.

What are the Different Kinds of Plant Protein?

There's more than one kind of plant-based protein powder. This type of supplement is most commonly derived from brown rice, hemp, pea or soy, and some powders use a combination of these plants.

Brown rice protein powders

As the name suggests, brown rice protein is derived from brown rice. Treating the rice with specific enzymes causes the constituent carbohydrates and protein to separate from each other. From here, the protein is isolated and converted into a powder form for consumption as a supplement. However, this is one of the few plant-based powders that is not a complete protein. Fortunately, there are many that are.

Hemp protein powders

Fun fact: hemp powder is created from the cannabis plant! However, when the THC, the psychoactive component, is removed, it makes for a great source of protein. Hemp protein is a complete protein, meaning that it contains all nine of those essential amino acids that you need from food. Approximately one-quarter of every hemp seed is protein, and this plant can be consumed as a powder or in its seed form.

Pea protein powders

Pea protein is another complete protein food source that is extracted from green and yellow split peas. It's an extremely common plant-based protein in many consumer products, such as protein bars, vegetarian burgers, meal-replacement products and cereal.

Soy protein powders

Soy protein, a plant-based, complete protein, is created from soybean. Soymeal goes through two processes before the protein powder is created. First, it is dehulled, which involves removing the hard, outer hull of the seed. It is then defatted, which involves isolating and removing fat, creating a low-fat, high-protein supplement.

Whey Protein Powders vs Plant Protein: Comparison

So, why should you consider a plant-based protein powder over the typical whey powders that often dominate the market? There are benefits to using plant proteins, which include nutritional advantages, cheaper products and a potentially greater impact on weight loss.

Ingredients and nutrition

First, let's look at nutritional content. Your body needs 20 amino acids to handle various functions within the body, though it cannot produce nine of them by itself. These are instead sourced from food, and foods that contain all nine of these essential amino acids are referred to as complete proteins. Examples of foods with a complete amino acid profile include:

• Beef
• Dairy
• Eggs
• Fish
• Poultry
• Soy protein
• Incomplete protein examples include:
• Legumes
• Nuts
• Seeds
• Vegetables

Of the nine essential amino acids, three make up the branched-chain amino acids leucine, isoleucine and valine, known as BCAAs. Numerous research studies have shown that BCAA consumption can lead to enhanced muscle performance, increased muscle mass and weight loss, so it's critical to ensure your diet includes them if you're trying to lose weight or build muscle.

You've probably noticed that many of the incomplete proteins listed above form the bulk of many vegetarian and vegan diets. So, how do you ensure that you're not only getting BCAAs but the remaining essential amino acids too? Well, the good news is that we've already discussed how hemp, pea and soy proteins are complete proteins. That means that they include BCAAs and can help you to get the essential acids that may be missing from your diet.

Flavour and texture

When plant-based protein powders first hit the market, they tended to be grainy and mixed poorly with milk or water. There were also very few flavours available, and mixing them with soy or almond milk often resulted in a thick sludge that was difficult to scrape out of the shaker.

Thankfully, the range of flavours now available from plant-based protein has improved massively. That grainy consistency is a thing of the past, and when mixing plant protein powders with water, there's very little difference in both flavour and texture when compared to whey proteins.

Cost

Along with improvements in nutritional profiles and texture, plant proteins are also coming down in price. It used to be the case that these supplements cost more than whey, and many online sources of information would have you believe the same. However, it's important to take this with a pinch of salt, as companies with an interest in whey protein will often try to sway opinion.

Simply browsing one of the most common online retail sites, such as Amazon, quickly reveals that whey alternatives can be found for the same price as whey protein powders. This, of course, depends on the brand that you choose.

Impact on weight loss

One of the biggest benefits of protein powders for weight loss is that they can be used as a supplement for snacking or even entire meals. People focused on weight loss will commonly substitute their usual breakfast or lunch for a shake, which will fill you up while reducing your calorie consumption.

According to MyFitnessPal, the benefits of reaching for a plant-based powder over an animal alternative can include:

1. A high ratio of protein per calorie when choosing, for example, tofu and tempeh
2. An abundance of phytochemicals, which promote weight loss and overall good health
3. Less bloating, which can result from lactose-based whey proteins, helping to feel thinner and more comfortable in your clothes. Some plant proteins can cause gassiness, so opt for the more easily digested options, such as split pea proteins.
4. Increased volumes of monounsaturated fats in nut-based protein powders, which can support heart health, reduce inflammation, and help to keep you fuller for longer.

The Benefits of Plant Protein Powders

So, we've established that opting for whey or plant proteins can bolster a healthy diet and support your weight loss goals. However, there are certain benefits to choosing plant-based protein sources that can make them more attractive than whey.

1. Environmentally friendly: According to official research studies, plant-based protein powders require less land, water and energy to produce compared to proteins that use animal products. Of course, since they contain no animal products, they are also appropriate for vegan lifestyles.
2. Lactose-free: One of the greatest draws of plant-based protein powders is that they lack lactose ('milk sugar'), making them a better choice for lactose-intolerant people. In most cases, plant proteins are also free from allergens. Whey proteins can also contain less naturally occurring substances by comparison. For example, it's common to find stabilisers in the list of whey ingredients, so plant proteins are better for cleaner, more natural diets.
3. Lower risk of cardiovascular diseases: Some studies have linked plant proteins to a reduced risk of cardiovascular disease. This is backed up by the high levels of 'healthy fats' in nut-based powders, which promote heart health as mentioned above.
4. Weight loss management: Other studies have linked vegan food and protein sources with more sustainable weight loss. Consuming plant-based protein powders ensures that you won't be missing out on those essential amino acids either.

Plant-Based Proteins: Summary

If you're already following a vegetarian or vegan diet, then supplementing your food with plant-based protein powders could help you to lose weight. Research suggests that you could also benefit in the long term from a reduced risk of major illness while supporting the environment through more sustainable manufacturing processes.

You’ll want to combine your diet with a fitness program. As we’ve written before, you can’t expect results from protein shakes alone, but you can get fit fast with some simple tips.

Remember to seek medical advice before making significant changes to your diet.