Every health-related discussion ends with raving about the benefits of a protein-rich diet.
With more research available than ever, it is easy to get overwhelmed by the amount of information around you. What kind of protein should you take? And what is the hype all about?
Luckily, this blog answers all your queries. Read on to find out about the health benefits of taking vegan protein.
But first, the big question.
Plant protein Vs Animal-based protein – Which is better?
Animal-based protein comes from eggs, dairy, poultry, seafood, red meat, etc. This includes Whey protein, which is a byproduct of milk. Animal proteins are complete proteins, with all 9 essential amino acids needed by the body.
Plant protein is derived from plant-based sources. This includes whole grains, legumes, nuts and seeds, vegetables, and some fruits. Different plant-based protein sources usually have some amino acids in different quantities.
So are these different?
Several studies have compared the effects of plant-based protein against whey protein for muscle gain. Most of them concluded that a mix of vegan protein sources is just as effective as whey. This means that both kinds of protein work in the same way in the body.
If both sources are just as effective, why is plan protein considered better?
Plant-based protein is a clean and healthy alternative to traditional animal protein. Research says that while a protein-rich diet is good for health, the source of protein also plays a big part. Animal-based sources contain complete protein but are usually high in sodium and saturated fat. Plant protein is not only ethical, it also comes packed with fiber and nutrients that are good for overall health.
Here are 5 Health benefits of taking plant protein, according to studies.
- Helps control weight
Eating large amounts of animal-based protein leads to weight gain, as animal sources are high in fats and sodium, and are also difficult to digest. Vegan protein sources have fewer calories and also contain fiber, which helps you feel full for longer.
A study conducted in 2005 found that increasing the amount of plant protein in your diet leads to eating fewer calories automatically.
2. Helps in building strength and muscle gain
A study published in the US National Library of Medicine in 2019 concluded that pea protein is equally effective as whey protein in building muscle mass in athletes. This was further backed by a research article published in 2021 which concluded that a plant-based diet works just as well as whey protein.
Several studies have confirmed that plant-based proteins such as soy and pea protein are just as effective as isolated whey protein in building muscle and strength.
3. It helps control type 2 diabetes
A study published in the Journal of American Medical Association found that taking plant-based protein along with a diet rich in plant-based whole foods lowers the risk of type 2 diabetes in adults. It also keeps blood sugar and insulin levels under control, making it the healthier choice for existing patients.
4. It lowers the risk of heart disease
Animal protein raises the levels of Low-Density Lipoprotein or LDL, which is the cholesterol present in your cells. High levels of LDL create deposits on the walls of arteries and can lead to heart disease.
Plant proteins do not have any additional cholesterol and have been shown to help control the levels of LDL. This was concluded in a 2019 study by the Journal of American Heart Association.
5. Helps you live longer
In a 2016 study, scientists said that extensive animal protein in your diet is linked to early death from cardiovascular diseases. On the other hand, a diet with plant-based protein helps you live longer and potentially free from heart problems.
The blue zones of the world have the highest life expectancy rates. A study on the population in these zones found that a plant-based diet rich in proteins is one of the secrets to a long and healthy life.
How can you get these benefits of plant protein?
Most plant-based protein sources only have some of the 9 essential amino acids.
So how to get the best out of your vegan diet?
You can do this by including plant-based whole foods in your daily meals, with a healthy mix of whole grains, nuts and seeds, legumes, vegetables, and some fruits. Another easy way to top your daily protein intake is to include in your diet. Vegan protein powder is made from different plant-based proteins like peas, brown rice, and barley malt to form a complete source of all the essential amino acids that you need daily.
Plix Everyday Protein Brain Health is a daily plant protein supplement to help you build muscle and improve brain health. A protein-rich diet increases the production of neurotransmitters that sharpen memory and keep you focused throughout the day.
Another great supplement is the Strength 25g Plant Protein for Post Workout from Plix helps in muscle growth and recovery after a workout and also helps you maintain good gut health.