The Top 3 Plant-Based Proteins for Weight Loss

Tell a voracious carnivore that you’re going vegan, and the first question he will ask is typically, “How will you get enough protein?” Indeed, while the benefits of a plant-based diet—from a lower incidence of chronic disease, to a smaller carbon footprint and less-expensive trips to the grocery store—are more widely known and accepted than ever, the issue of vegan protein still seems to be a controversial matter.

The functions of protein in the diet are numerous—from building and repairing tissues to helping burn excess fat—and it’s important to make sure you’re getting an adequate daily supply. But for those who want to avoid noshing on egg white omelets and sticks of string cheese, choosing the right protein source can be difficult. Protein powders are convenient and easy to slip into a variety of recipes, thereby turning the average smoothie or muffin into a protein powerhouse. But not all powders are created equal. Here are the top three options for vegan protein that will provide the nutrients you need, with none of the animal-derived ingredients you don’t.

Hemp protein

You may have heard that hemp is similar to marijuana, but while they both come from the cannabis sativa plant, hemp seeds—and the protein powder made from the seeds—contain none of the THC, or psychoactive properties, of the leaves.

Even though hemp protein won’t get you high, it will provide about 12 grams of protein per 30 gram serving, along with 5 grams of fiber and around 65% of the recommended daily amount of magnesium. Additionally, hemp protein has an ideal, 3:1 balance of omega-3 fats versus omega 6s, making it great for cardiovascular and overall heart health.

Brown rice

These days, you can’t drive more than five miles in any metropolitan area without passing at least one smoothie shop. And when it comes to adding vegan protein to these blended meals, the most commonly available options are soy and brown rice. But in this head-to-head matchup, there’s really no competition.

While already low in fat itself, the unique peptides in brown rice protein are more effective at fighting fat than soy or even white rice protein. Brown rice protein is also a potent antioxidant that can help prevent cell damage from free radicals. Finally, it’s hypoallergenic and easy for most people to digest.

Pea protein

Pea protein may not be as widely used as brown rice or soy protein powders, but thanks to its dairy, gluten and grain-free qualities, its popularity is certainly on the rise.

Like other protein powders, pea protein helps to build lean muscle, which then burns more fat—making it an important part of any weight loss program. But pea protein sets itself apart from other powders with its impact on the hunger hormone ghrelin. The peptides in pea protein slow the secretion of ghrelin, and thus keep you fuller, longer. Pea protein may also be helpful in regulating blood pressure levels and delaying or preventing the onset of chronic kidney disease, which is typically associated with higher then normal blood pressure.

Finally, pea protein contains 100% of the recommended daily value for vitamin D, a key nutrient that many Americans are deficient in.

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About the Author

Jennifer McGregor is a pre-med student, who loves learning about health and wellness. She wants people of all ages to have access to reliable health information and that’s why she created PublicHealthLibrary.org with a classmate. In her free time, Jennifer loves spending time with her dog at the park.