Chat with 
Chat with
When it comes to protein supplements, whey protein and plant protein are the two most common types. On one hand, whey protein comes from dairy and is packed with complete amino acids—ideal for muscle recovery and growth. On the other hand, plant-based protein, which comes from plants such as peas, soy, and hemp, provides natural protein and increases nutrient absorption. It is the best alternative to animal-based protein for vegetarians. But which one is better: whey protein vs plant protein? We will discuss the benefits and differences of these two types of protein and which one is better for your overall health.
Proteins are large, complex molecules that are essential for overall health and fitness. They do most of the work in cells and are crucial for the structure, function, and regulation of the tissues and organs in the body. They are made of many building blocks, known as amino acids. There are twenty different types of these amino acids commonly found in plants and animals. We need them because our bodies cannot make amino acids on their own. Without enough protein, our muscles can weaken and our immune system might suffer. Now, let us understand which type of protein is best: whey or plant-based protein.
Plant-based proteins, derived from plants, offer a nutritious alternative to animal proteins. They are found in foods such as beans, lentils, chickpeas, tofu, tempeh, quinoa, nuts, seeds, and whole grains. “These protein sources are rich in fibre, vitamins, and minerals while being low in saturated fat, making them healthy for heart health,” says Dietician Vandana Verma. Although many plant proteins are incomplete and lack some essential amino acids. Know the pros and cons of plant-based protein.
Pros
Plant-based proteins often come with a host of other nutrients, including fibre, vitamins, minerals, and antioxidants. These essential nutrients can improve overall health and reduce the risk of chronic diseases such as heart disease and type 2 diabetes.
A diet high in saturated fatty acids (SFA) is a suspected contributor to cardiovascular disease, according to a study published by the Journal of Clinical Lipidology. Consuming plant-based protein is beneficial because it is lower in saturated fat compared to animal-based protein, which can help reduce the risk of heart disease.
Many people find plant proteins easier to digest. They are less likely to cause digestive discomfort or trigger allergies, making them the best option for those with sensitivities to dairy or meat.
Moreover, choosing plant-based protein is eco-friendly as well compared to animal-based protein sources.
Cons
Many plant proteins are incomplete, meaning they lack one or more of the essential amino acids that our bodies cannot produce on their own. But don’t worry, you may need to combine different plant protein sources, such as beans and rice, to get complete amino acids.
“Plant proteins typically have less protein per serving compared to animal proteins. This means you might need to consume larger portions or more frequent meals to meet your protein needs, which can be challenging for those with high protein requirements,” explains Verma. In fact, focusing only on a plant-based protein diet may lead to a deficiency of other nutrients.
Some plant proteins contain anti-nutrients such as phytic acid, which can interfere with the absorption of minerals such as iron, zinc, and calcium. However, proper preparation methods like soaking, fermenting, and cooking can reduce the effects of these anti-nutrients.
Whey protein is derived from milk during the cheese-making process. When the fatty part of the milk hardens, the watery portion separates as a by-product. This by-product is whey protein. It is a complete protein, containing all nine essential amino acids that the body cannot produce on its own. Consuming whey protein helps meet daily protein requirements, supporting muscle growth and repair, weight management, and overall health. It is mostly consumed by athletes and fitness enthusiasts.
Pros
“Whey protein is packed with essential amino acids, particularly branched-chain amino acids (BCAAs) like leucine, which play a critical role in muscle protein synthesis,” according to Verma. This makes whey protein an excellent choice for athletes and individuals engaged in regular strength training, as it aids in muscle growth and repair post-exercise.
Also, read: Has your protein powder expired? Here’s why you need to throw it out right now
Whey protein offers advantages for weight management by enhancing satiety, thereby reducing overall calorie consumption. A study published in Nutrition and Metabolism in 2008 observed 158 individuals and revealed that those who consumed higher amounts of whey protein experienced greater fat loss and better preservation of lean muscle compared to those who consumed a different beverage.
Whey protein is a soluble dairy protein that contains immunoglobulins and lactoferrin, which have immune-enhancing properties. These components help strengthen the immune system by supporting the natural defenses against infections and illnesses.
Consuming whey protein has been shown to improve blood sugar control by stimulating insulin secretion and increasing insulin sensitivity, in a study published by Obesity. This can be particularly beneficial for individuals with type 2 diabetes or those at risk of developing the condition.
High blood pressure, also known as hypertension, occurs when the pressure within your blood vessels is elevated. According to research published in the American Journal of Clinical Nutrition, consuming dairy products can lower blood pressure. Dairy contains bioactive peptides known as lactokinins, which aid in maintaining healthy blood pressure levels.
Also, read: 5 common myths about eating protein that you NEED to stop believing
Cons
Whey protein, while beneficial, has some drawbacks. It can cause digestive issues like bloating, gas, and diarrhoea, especially in lactose-intolerant individuals. Moreover, overconsumption may lead to kidney strain and potential damage, particularly in those with pre-existing kidney conditions. Some whey protein products contain added sugars and artificial ingredients, which can be unhealthy if consumed in large amounts. So, it is important to choose high-quality whey protein and consume it in moderation.
The choice between plant-based protein and whey protein depends on individual health goals, dietary preferences, and potential allergies or intolerances. However, whey protein is way better than plant protein. “When compared to plant protein, whey protein is a complete protein, containing all essential amino acids crucial for muscle repair, growth, and overall bodily function,” explains Verma. Moreover, whey protein can be digested easily and quickly, which makes it ideal for post-workout recovery.
Get latest updates on health and wellness along with Healthy Eating, Nutrition, Recipes, Superfoods
