Simran Kataria- October 02, 2022
Plant Protein vs Whey Protein: How do they differ?
Of all the protein supplements available in the market, the two most popular kinds are plant protein and whey protein. Despite all the traction surrounding the two, there still remain questions and doubts in the minds of many, concerning their unique attributes and which one of the two is more suitable for a particular individual. Keep reading to find all that you need to know about the two!
Where does plant-protein come from?
Plant protein, as the name suggests, comes from plants. Pulses, tofu, soya, green sprouts, nuts, seeds, certain grains and even peas- all are great sources of plant-based protein. Dals like Moong dal, Urad dal and Masoor dal are quite rich in protein as well.
Plant protein is not just a remarkable protein source, it additionally provides other nutrients such as fibre, vitamins and minerals.
Some proteins are incomplete; meaning they lack a particular micronutrient. For example, pea protein is lower in amino acid methionine and higher in lysine, whereas rice protein is higher in methionine and lower in lysine. A combination of the two though, gives high levels of both amino acids which they would otherwise lack.
Protein is sourced through multiple extraction techniques, depending upon the part of the plant. Some even extract it from multiple plants to form a variety of combinations.
Where does whey/milk-based protein come from?
Whey is a common milk-based protein supplement. It is the liquid that's left behind after cheese is made from cow's milk. This liquid is then collected and all its components- including fats, carbs and water are separated so that only protein is left behind. This protein-rich liquid is finally spray dried into whey protein powder.
Protein Intake
Whey protein powder has around 20-30 grams of protein per serving. It is a complete protein as it has all the essential amino acids.
Plant-based protein powders also contain around 20-30 grams of protein per serving. The difference is that plant-based protein powders have lesser branched-chain amino acids than whey protein does.
Does that make plant-based protein powders ineffective?
No! Manufacturers combine different plant-based ingredients so that the necessary amino acids are included and you are able to achieve sufficient protein intake along with other nutrients.
So which one is right for you?
The choice between plant protein and whey protein is highly subjective. What may work for you might not work for another person in the same ways. Here are few factors to consider to help you make a better, well thought-through choice:
-Food sensitivity/allergies: Whey protein contains lactose, which a lot of people have intolerance to. Plant-based protein is the safer alternative in this case. However, some might be allergic to a specific kind of food, like soy, which is why it's important to check the source and ingredients composing your protein powder, beforehand.
-Plant protein is more gut-friendly than whey. So if you're someone who frequently suffers irritable bowels, gut issues or is simply conscious about it, you know what to choose!
-Whey protein is generally used to increase satiety and consequently promote weight loss, whereas plant protein can keep you full for longer hours without the extra calories.
About Fugo’s high-protein mealshakes:
-Fugo has 27 grams of protein, all sourced from pea, rice and oats, making it a safe and healthy choice.
-It has protein in a perfectly balanced proportion so your body gets adequate but not excess of it.
-Along with a great protein amount, each serving of Fugo is packed with essential nutrients such as fibre, plant-based oils, and 27 vitamins and minerals- making it a nutritious, complete meal.
-Fugo is versatile. If you want to increase the calories, just add a few toppings like peanut butter, berries or bananas. For lesser calories, have fugo mixed with water and shaken up well.
Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/
https://www.google.com/url?sa=t&source=web&rct=j&url=https://systematicreviewsjournal.biomedcentral.com/track/pdf/10.1186/s13643-022-01951-2.pdf&ved=2ahUKEwj0wPe_iML5AhUexjgGHQcKDhsQFnoECDwQAQ&usg=AOvVaw3zf2GKgws8XKytGeoZc3Yg
https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.webmd.com/diet/difference-between-animal-protein-plant-protein&ved=2ahUKEwicqOvUiML5AhW36jgGHYwrBl44ChAWegQIHRAB&usg=AOvVaw1cW8Q4QNjps21W4FO4zotN
https://www.google.com/url?sa=t&source=web&rct=j&url=https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/&ved=2ahUKEwicqOvUiML5AhW36jgGHYwrBl44ChAWegQIIRAB&usg=AOvVaw2O3y0Ro-KWBFBmECW-QrFH
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Article credit : Simran Kataria https://www.linkedin.com/in/simran-kataria-941449197/