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Proteins, also known as protein, are essential building blocks and indispensable for the body. Protein is, just like carbohydrates and fats, a nutrient. Why would you choose plant-based proteins or supplement your diet with vegan protein powder? We provide the answer.
Table of Contents
A protein is made up of different substances that we call amino acids. In total, there are 22 amino acids of which we can produce 13 ourselves and must obtain 9 from food. The proteins we ingest through food are converted in the stomach by digestion into the various amino acids that the body needs.
We make a distinction between essential, non-essential, and semi-essential amino acids. There are 9 essential amino acids, which are amino acids that the body cannot produce on its own and must therefore be obtained through diet. The other 13 amino acids can be produced by the body and are therefore called non-essential amino acids. Of the 13 non-essential amino acids, there are 6 that the body cannot produce on its own in certain situations (such as illness or condition) and must therefore also be obtained through diet. These amino acids are therefore referred to as semi-essential amino acids.
Essential Amino Acids | Non-essential amino acids | Semi-essential Amino Acids |
|---|---|---|
| Histidine | Alanine | Arginine |
| Isoleucine | Asparagine Acid | Asparagine |
| Leucine | Cysteine | Glutamine |
| Lysine | Cystine | Glycine |
| Methionine | Glutamic Acid | Serine |
| Phenylalanine | Tyrosine | Proline |
| Threonine | Hydroxyproline | |
| Tryptophan | ||
| Valine |
For everyone, getting enough protein is essential. Proteins are important for a variety of functions in the body.
Proteins are obtained from animal or plant-based foods. However, these proteins are not the same. The quantity and type of amino acid vary by protein source. The proteins we obtain from animal sources such as meat, fish, eggs, or dairy closely resemble the proteins found in your body. They contain the essential amino acids that your body needs. Additionally, animal products are also better digested. Plant-based proteins (vegan protein) such as those from beans, lentils, or nuts often lack one or more of these amino acids and are digested less efficiently.
Plant-based products often do not contain all the essential proteins that the body needs. Therefore, it is especially important for people who do not eat meat, such as vegetarians or vegans, to eat a varied diet. Combine different types of plant-based products so that you get all the amino acids you need.
In short:
Always look at the digestibility and amino acid content of proteins. Animal proteins have a digestibility of 90 to 99%. Plant proteins have a digestibility of 70 to 90%. Plant proteins often do not contain all essential proteins, while animal proteins do.
Daily, you need about 0.8 grams of protein per kilogram of body weight. If you weigh, for example, 70 kilograms, that amounts to 56 grams of protein per day. As a vegetarian or vegan, you need 20 to 30% more protein. This is because plant-based proteins are less easily digested and do not contain all amino acids. At 70 kilograms, you need 76.2 grams of protein per day.
More and more people are becoming aware that consuming animal products is not always the best choice for humans, animals, and the environment. While it used to be mainly about animal welfare, it is now clear that eating animal products has a much greater impact.
Plant-based proteins can be obtained by consuming protein-rich plant foods such as lentils, soybeans, chickpeas, hemp seeds, or quinoa. Would you like to increase your protein intake in addition to your daily diet? Then you can opt for vegan protein shakes. You do this by mixing plant-based proteins in powder form with yogurt, quark, or a drink of your choice.
Often you hear athletes or people on a diet talking about taking proteins. However, proteins are important for everyone. In some situations, it may be advisable to get some extra protein.
Because so many people are currently looking for vegan proteins, there are various
vegan protein powders, vegan protein shakes and vegan bars available. Vegan protein is suitable for everyone. You don't have to be a vegetarian or vegan to consume vegan proteins. Vegan proteins are suitable for everyone, young, old, athletes, during weight loss, but also ideal for people with lactose intolerance.
Vegan protein powders are made from plant-based proteins derived from soy, rice, pumpkin, hemp, or pea. These are sources with a relatively high amino acid profile, allowing you to still get enough protein if, for example, you eat little to no meat.
There are many types of vegan protein powders available. But which one is the best? We list the best vegan proteins for you.
Vegan protein soy is a protein derived from soybeans. Soybean is a legume, which fits well into a plant-based diet due to its high protein content. Soy has a complete amino acid profile and is therefore comparable to animal proteins such as whey-protein derived from cow's milk. It is for example rich in the amino acids Glutamine and Arginine. It is therefore seen as a good plant-based alternative to animal proteins. In addition to proteins, soy contains unsaturated fatty acids, iron, vitamin B1, and it has a low fat content. Are you planning to buy soy protein? Then check whether it is soy isolate or soy concentrate. Soy isolate has the highest amount of proteins and the most fat and carbohydrates have been removed.
Purasana Vegan Protein Soy is made from 100% soy protein isolate and contains 30 grams of protein per serving. The powder has a fine texture and due to its neutral taste, it is ideal for combining with a drink you enjoy, such as soy milk, coconut milk, or water. Purasana Vegan Protein Soy contains no less than 90% protein.
Do you prefer a flavor in the protein powder? Then there is also Purasana Vegan Protein Soy enriched with
Baobab/Vanilla.
If you're looking for plant-based protein and want to avoid lactose or soy, then is erwteiwit a good alternative. Peas are also a good source of protein. In comparison with Whey Protein Pea protein is indeed digested a bit slower. The advantage is that your body has access to the nutrients for a longer period. Purasana Vegan Protein Pea Natural contains 80% protein and 27 grams of protein per serving.
Do you prefer a flavored Pea Protein Powder? Then choose Vegan Pea Protein with Goji/Vanilla Flavor. The vegan protein is enriched with goji berry, baobab, and banana powder and consists of 62% protein. 1 serving contains 21 grams of protein.
Rice contains a high level of the amino acid leucine. Your body can only obtain this through food and it aids in muscle recovery. The protein is extracted from whole sprouted brown rice grains. The rice protein powder is highly absorbable and consists of 80% protein. Purasana Vegan Protein Rice contains 27 grams of protein per serving and has a balanced amino acid profile. Rice protein powder has a mild taste and is well absorbed by the body.
Prefer Rice powder with flavor? Then there is also Purasana Vegan protein Rice enriched with banana/lucumaThis vegan powder contains 59% protein.
On the inside of a pumpkin, there are edible seeds. The seeds contain antioxidants, vitamins, proteins, and fats. The advantage of pumpkin protein is that pumpkin has a distinctive flavor on its own. This means there is no need to add extra flavor. A serving Purasana Pumpkin Vegan Protein consists of 22 grams of protein, the pumpkin seed powder itself contains 65% protein.
Pumpkin seed powder is not only tasty in smoothies due to its flavor and texture, but it is also ideal for making bread, pastries, or pancakes.
Hemp protein has a protein content of 50% and contains low carbohydrates, fat, and sugars. The pure hemp powder has a fine texture and a nutty flavor. Shelled hemp seeds undergo cold pressing. They are then ground into fine Hemp Protein Powder. Hemp protein powder has a delicious nutty taste and mixes well with yogurt or quark. A serving Purasana Hemp Protein Powder contains 17 grams of protein.
Would you prefer a Hemp protein with a flavor? Then there is also Purasana Vegan Protein Hemp CacaoThis vegan protein powder consists of 44% proteins and is enriched with cocoa powder and coconut blossom sugar. A serving contains 15 grams of protein.
From having the same protein shake every day, you won't feel happy. That's why we've compiled a number of recipes for you so you can make a different protein shake every day.
Put all the ingredients together in a blender. Blend for 15 seconds and the vegan shake is ready. Pour the shake into a glass and add some red fruit on top as a garnish.
Cut the banana into pieces and put all the ingredients in a blender. Blend for 15 seconds and the vegan chocolate smoothie is ready.
Mash the banana and add the soy protein powder in a bowl. Add some oatmeal and fill with almond milk until you have a batter of your desired thickness. Time to bake!
Looking for recipes? Then check out our
blog for more inspiration and dishes.
