The Future of Plant Protein In India

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lthough Whey protein has long been the fitness industry's most clearly recognized go-to source for muscle recovery and muscle growth, Plant-based proteins are now rapidly rising as a competitive alternative. But what is the reason for a sudden shift in focus towards Plant protein? Here is the pitch!

Think you're walking into the gym shaking your protein blend. Traditionally, what would you have thought about your shake? Whey protein? What if we told you there was a new wave crashing in that would appeal to health-conscious consumers, sustainability activists, food allergies, and lactose intolerance? Plant protein is no longer an alternative, it is the new evolution!

In this blog post, we will uncover the journey of how switching and swapping from Whey Protein to Plant protein is not a trend, but a new movement for nutrition...

Also Read: What Makes a Protein High-Quality Protein?

What Exactly is Plant Protein?

Plant protein is simply protein derived from plants. Yes, it’s that simple! It’s a powerful type of protein derived exclusively from the plant kingdom. Just as Whey Protein is made from milk, Plant protein makes use of the natural building blocks available in everything from humble legumes like peas and lentils to nutrient-dense seeds like pumpkin and chia, and grains like brown rice and quinoa.

Also Read: Plant Protein Recipes

How Are Plant-Protein Powders Made?

1. Since not all plants are very good sources of protein, manufacturers utilize the best amino acid sources like Peas, Brown Rice, Hemp, and Soy.
2. First, the crops are harvested, and the raw plant material is then cleaned (any extraneous material will be removed).
3. The Plant protein source is then dehulled. During this process, the outer shells will be removed from the inner kernel.
4. The next part involves grinding the plant protein source into flour.  
5. Then the flour is mixed with water for the recommended soak time.
6. Protein will precipitate from the liquid and protein is then separated from fibers and starches through centrifugation.
7. The liquid is blasted with hot air until the powder remains.
8. In order to extract the purer form of protein like the isolate, the powder is passed through ultrafiltration to remove any minor particles and increase the protein content.
9. Plant proteins can taste earthy, and some companies mix natural Plant protein with flavours to make it more palatable.
10. Before the protein powder is shipped to consumers, it must deal with the required testing for analysis of protein value, purity, and safety. Once approved, it can be packaged and placed on a shelf for consumers.

Also Read: Soy Protein Isolate – A Perfect Protein Solution For Vegans

ADVANTAGES OF PLANT PROTEIN

1.  EASY ON DIGESTION AND ALLERGEN-FREE

Dairy-based protein may lead to digestive issues such as bloating, but Plant protein avoids this issue, it's dairy & lactose-free by nature and free of other allergens. Not to mention, Plant protein is naturally packaged with gut-friendly fiber (that dairy protein is missing) to support digestion.

2.  PACKED WITH ESSENTIAL NUTRIENTS

  Beyond just protein, plant sources are loaded with additional nutrients such as fiber, antioxidants & phytonutrients which are missing from animal protein sources. These support your health from heart health to immunity and gut health. 

3.  MORE SUSTAINABLE & ECO-FRIENDLY

Animal agriculture has many environmental negatives such as greenhouse gas emissions, water use and other uses. Plant-based proteins have a much lighter footprint, making them more sustainable for the planet.    

4.  VERSATILE                 

Protein derived from plants is incredibly versatile. It is suitable for vegetarians, vegans, lactose intolerant, or those trying to reduce animal products in your diet. Plant protein powders can be used to enhance the protein content of soups, curries, or to fortify the protein content of your regular roti atta.

5.  HEART-HEALTHY

In general, Plant protein is lower (or non-existent) in saturated fat and free of cholesterol (usually) than its animal counterparts. As per studies, Plant protein sources are good for heart health.

6.  INNOVATION IN FOOD TECHNOLOGY

A long time ago, the biggest barrier for Plant protein was missing one or more essential amino acids, so it was considered "incomplete" compared to animal proteins such as Whey or eggs. However, the innovation in food technology has brought in significant changes. Manufacturers are now combining different plant proteins to create a balanced and complete amino profile. The innovations have made Plant proteins equivalent to animal proteins nutritionally and functionally. 

7.  SUPPORTS MUSCLE GROWTH & RECOVERY

There is still a myth that Plant protein is less effective in building muscle than Whey protein, but research disproves that. If you take a protein mixture (like pea and rice protein; which make a complete amino acid profile) you can have the needed amino acids for muscle protein synthesis. Additionally, while certain plant proteins may be slightly less bioavailable, Plant proteins have the advantage of being able to keep amino acids in circulation and aiding in muscle recovery for a longer period.

WHY IS THE SURGE IN THE POPULARITY OF PLANT PROTEIN?

Given the above, people are taking more active steps with their health and reaping the health benefits of eating more Plant-based proteins.

1. Higher plant-based food intake is associated with a reduced risk of cardiovascular disease, type 2 diabetes, and certain cancers.

2. More people are aware of the impact their food choices have on the   planet.  

3.  The advancement of Plant protein products has also seen great strides regarding texture, taste, and nutrition parameters. They are not the tasteless versions of the past; there is so much creativity with what food processing technology can do nowadays to create a good balanced amino acids profile and create flavours and textures that compete with animal-based protein for good muscle recovery and growth.

Also Read: The Best Plant-Protein Supplement in India

WHO IS PLANT PROTEIN SUITABLE FOR?

· Vegans and vegetarians
· People with lactose intolerance and dairy allergies
· People with digestive sensitivities
· Those looking to reduce meat intake
· Athletes and fitness enthusiasts needing sustainable protein sources

Also Read: Pea Protein – 100% Vegan Protein

HOW DOES PLANT PROTEIN COMPARE TO WHEY PROTEIN FOR MUSCLE GAIN?

1. Arguably the most important piece for people to consider in Plant protein is the amino acid profile.

Whey Protein is generally classified as a complete protein because it has all nine essential amino acids in sufficient amounts. It is widely reported that some single-source plant proteins can be determined to be incomplete proteins; because they provide lesser amounts of one or more essential amino acids (lysine, methionine) they cannot be determined as complete.
However, much has changed in the plant protein sector. Plant proteins can also be blended to offer a complete amino acid profile. For example, you might consume pea protein as your plant protein, and it was not considered complete as it was lower in methionine. In proposed plant protein diets, often pea protein is blended with rice protein, which provides a full spectrum of essential amino acids.

The bottom line is adequate intake of plant protein, in combination with resistance training will support excellent muscle growth and recovery.

Also Read: Health Benefits of Plant Protein You Need To Know

2. The second aspect to explore is the digestibility.

Specifically, Whey Protein is well known for its speed in being digested. Plant protein can digest comparatively slower, however, as we explained earlier, we are now finding that slower digestion is not so bad and can help provide a slow steady increase of amino acids for longer periods. Through careful sourcing, flavouring and processing, Plant protein can now be a real competitor with Whey, but of course with the added benefits of sustainability, and more inclusivity in terms of dietary and ethical obligations.

The fitness industry is on the fast track of innovation, and nutritionists say Plant protein will be just as mainstream as Whey Protein by India by 2030...

Whey Protein may have created the path, but Plant protein is going to change the game...

Also Read: Whey Protein Vs Plant Protein For Muscle Building

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