As more and more people understand the significance of protein for good health and fitness, supplements and products are gaining popularity. Whey is one of the most popular sports protein options today and is considered to be a complete protein.
So, is whey plant based? No, whey is not plant based. Whey is obtained as a bi-product from cheese production. As Whey comes mainly from dairy components, it is not an appropriate addition to a plant-based diet.
In this post, let us try to understand whether you can find a substitute for whey when on a plant-based diet.
Top 3 Whey Substitutes For A Plant Based Diet
As whey contains all the nine amino acids, it is known to be a complete protein that boosts recovery and builds muscles. However, if you follow a plant-based diet, there are alternatives that provide you plant-based protein without having to indulge in dairy or animal-derived products. Combining plant-based protein sources like soy helps you get the amino acids your body needs.
Soy
The best substitute for whey, soy protein is a complete protein containing all nine amino acids. It is one of the healthiest choices for protein sources for plant-based diets. It is obtained by isolating protein from the soybean legume. It has no cholesterol and little fat, making it a great plant-based protein for those who want to avoid dairy and meat.
Soy contains all three macronutrients with 36g of protein in 100g of raw soybean, 30g of carbs and 20g of fat. Soy is also high in folate and vitamin C and is a good source of calcium, fiber, potassium, thiamine and phosphorus.
Pea
Made out of yellow split peas, pea protein is a healthy source of plant-based protein. It contains some of the essential amino acids that help muscle growth. It is often used with other protein sources to get a full protein profile as it lacks some amino acids. This protein increases muscle strength and helps recover after intense training. It not only improves muscle growth but also helps with heart health and weight loss.
Pea protein powder is obtained by isolating the protein from yellow peas. A regular organic pea protein powder contains 80 calories in 20grams with 15g protein, 1g fiber and 1g carbohydrates. This plant-based protein is also rich in iron content. This protein source is naturally dairy-free, gluten-free, vegan and does not contain allergens, making a perfect addition to any diet.
Brown Rice
Brown rice powder is another amazing whey alternative as it is inexpensive and readily available. This powder is high in B-vitamins and fiber, helping you with muscle growth. While it does not contain all the amino acids, it has a high ratio of protein in its nutritional profile. Moreover, brown rice is easy to digest and can be easily incorporated into the daily diet.
One cup of brown rice contains 5g of protein with 3.5g of fiber, 45g carbohydrates and 215 calories. The protein content equates to 10 percent of dietary needs for females and 9 percent of male protein requirements. It is a plant-based food that is free of gluten. This whey substitute can be used as a protein supplement with other plant-based sources or included in the daily diet as food.
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