Vegetable Protein VS Whey Protein

In the world of proteins, there are many options. Just like humans, proteins come from different backgrounds and have had different life experiences. But more often than not, they have the best features in common: building and repairing tissues.

Since there are thousands of different protein options, each from different sources and offering different amounts of protein per serving, we thought it was time to shed some light on the world of plant protein vs. whey protein to help you decide. find out what's important when looking at protein and decide what's best for you.

Two important factors when looking at proteins

In addition to considering the recommended daily protein intake and estimated requirements, important attributes when looking at the nutritional value of protein are the quality of the protein itself and the amino acid content (what is actually inside the protein).

Protein quality is determined by digestibility and amino acid composition.

 

Digestibility

In order to allow the body to use proteins, longer components called polypeptides, tripeptides, and dipeptides need to be broken down by enzymes into amino acids, for proper absorption and use [1]. We hear you thinking, “What the heck did I just read?” No panic. Imagine a very long necklace with beautiful pearls (aka proteins). Enzymes are like scissors that cut the necklace into large pieces with two, three, or more pearls (dipeptide, tripeptide, or polypeptide). If the enzymes continue cutting, only pearls of the necklace remain – these pearls represent the amino acids that will eventually be absorbed by the body. Makes sense, right?

Each protein source has a different amino acid profile. These amino acids, or how the protein is broken down when you digest it, determine its qualities.

Amino acids

So, proteins are made of a chain of amino acids (a string of pearls). Amino acids are divided into two groups. Non-essential amino acids and essential amino acids. More than half of the amino acids are non-essential amino acids. Which means that the body can synthesize them on its own. Normally, these amino acids are supplied by food, but when food does not supply them, the body can produce them on its own. In contrast, there are nine essential amino acids that the human body cannot produce at all or cannot produce in a sufficient amount to meet its needs. Which means that these nine amino acids must be supplied by the diet. If a food product contains all nine essential amino acids, it is considered a complete protein source [2].

Whey protein

Have you ever made cheese or heard of cheese curds; those moist, rubbery, stretchy chunks of curdled milk? (Spaniards should know!) And do you know that to make cheese, milk is separated into solids and liquids? That watery liquid part is called whey.

Whey is primarily made up of whey protein, lactose (milk sugar), vitamins (mostly B vitamins), and minerals. Once the whey is separated, it is heated, microfiltered, pasteurized, and dried. Sweeteners and preservatives are then added to produce what we recognize as protein powder [3]. From a sourcing standpoint, whey protein is derived from dairy and is therefore not vegan. Whey is a complete protein source with moderate to high levels of most essential amino acids. It is low in calories and high in protein, making it a good muscle support and recovery enhancer [4]. All of this is great, unless you are part of the growing population of people with allergies to dairy substances or if you follow a plant-based diet [5]. Other unflattering things about whey include: flatulence – lactose can cause flatulence, and excessive consumption can lead to diarrhea and bloating [6]. Luckily, plants always have our back.

Vegetable protein

Plant-based protein can be a great alternative to whey protein, but variation is key as several plant proteins tend to be deficient in some amino acids [7]. You can simply choose whey because it’s a complete protein source or if you don’t feel like becoming a nutty protein professor mixing all the different plant-based protein sources together to get the perfect set of amino acids. We won’t judge (out loud). But it’s a misconception that no plant source provides complete protein. Soy, pea, and hemp proteins are just a few of the complete plant proteins out there, making them just as convenient as whey when it comes to getting the amino acids your body needs [8]. In general, plant-based proteins come with a higher price tag due to whey being mass-produced, but you get what you pay for.

Nutrient density

Despite being packed with protein, whey powder doesn't contain much else. It contains vitamin B and other vitamins and minerals in small amounts. Unfortunately, whey protein is largely processed at high temperatures, which significantly degrades most of the micronutrients and natural digestive enzymes [9].

Plant protein has a higher nutrient density. Plant protein comes from plants that contain many other essential vitamins, minerals, fiber, and antioxidants that fuel the body [10]. Of all the plant proteins, soy protein powder gets the highest rating for protein quality. It is the only plant protein with concrete data that it contains all the essential amino acids [11]. Some soy components have been observed to demonstrate lipid-lowering effects, increase LDL cholesterol oxidation, and have beneficial effects on lowering blood pressure. Proteins [12,13].

Digestion

Since whey protein contains lactose, it needs the digestive enzyme lactase to break it down. As we age, our small intestine secretes less lactase, making it harder for our body to digest lactose [14].

Also, did you know that 65 percent of us suffer from some degree of lactose intolerance? [5]. If you've ever felt your stomach tight, bloated, and full as if you've eaten an entire cake after consuming buttermilk, you might be in this camp. Plant sources, on the other hand, contain fiber and enzymes that actively facilitate digestion and absorption [15].

Muscle building and recovery

You may turn to protein because you want to step up your workout regimen. BCAAs can help you with this. BCAAs, short for branched-chain amino acids, are three essential amino acids that help support protein synthesis [16]. These are leucine, isoleucine, and valine and are known to promote muscle growth. BCAAs are found in both whey and some plant sources such as soy, oats, and lentils [17]. They are also vital in the process of building muscle mass. While there haven’t been many studies done on plant-based proteins compared to whey, the studies that have been done have shown promising and competitive results. A clinical study in 2013 showed that brown rice protein was equal to whey protein when it came to; building muscle, gaining strength, and aiding in recovery [18].

Environmental impact

You may have missed it, but by now it has become abundantly clear that plant protein is more sustainable than protein from dairy or animal products. If you are still not convinced, a quick Google search will show you the unsustainable impact of the meat and dairy industries on the environment, showing the need for alternatives.

Plant-based protein sources require little to no processing. They do require some processing, but usually less than what is needed to create a container of whey protein which is derived from milk that comes from a cow – a cow that needs to be kept alive with crops, crops that need to grow, etc. You get the idea. Plants just require a lot less land and water. Plus, the CO2 emissions from plants are lower. In 2010, these emissions were estimated to be responsible for 0.4-0.6 Gt CO2 eq. per year [19]. These CO2 emissions are based on the indirect effects of various machinery such as tractors and irrigation pumps. The climate impact of milk is higher due to methane, a greenhouse gas. Total emissions range from 0.8-1.4 kg CO2 eq. per kg of milk [20].

Of course, it's still up to you to decide which protein is best for you. When comparing whey protein vs. plant protein, you need to think about which one fits better with your lifestyle.

Whey proteins are complete proteins in their own right and prices tend to be a bit lower. But if you care about the environment and fuel your body with other essential nutrients, the most nutrient-dense plant protein will be your protein of choice.

Protein in Jimmy Joy products

At Jimmy Joy, we stand for whole, easy, affordable foods with minimal impact on the planet, giving you more time and energy to do what you love. That’s why we chose plant-based protein. Every Plenny meal contains all nine essential amino acids your body needs. There’s not just one source of protein in our products, there are several: oats, soy, and flaxseed create an even more diverse nutrient profile.

Sources:

1. J. Gordon Betts, et al (2019). Anatomy & Physiology. Chapter 23: The Digestive System. 160 23.7 Chemical Digestion and Absorption: a closer look.
2. Michael J. Lopez, et al (2020). Biochemistry, Essential Amino Acids.
3. A. Lopes, et al. (2019). Cheese whey.
4. J. Hoffman, et al (2004). Protein, which is Best?
5. L. Harrington, et al (2008). A re-appraisal of lactose intolerance.
6. Michael F. Picco, MD (2020). Lactose Intolerance.
7. F. Mariotti (2019). Dietary Protein and Amino Acids in Vegetarian Diets.
8. SHM Gorissen, et al (2018). Protein content and amino acid composition of commercially available plant-based protein isolates.
9. N. K. Lee (2015). Improved Functional Characteristics of Whey Protein Hydrolysates in Food Industry.
10. J. Slavin, et al (2012). Health Benefits of Fruits and Vegetables.
11. J. Barrett (2006). The Science of Soy: What Do We Really Know?
12. S. M. Potter (2000). Soy—new health benefits associated with an ancient food. Nutrition Today 35, 53-60.
13. J. A. Gwin, et al (2019). Higher Protein Density Diets Are Associated With Greater Diet Quality and Micronutrient Intake in Healthy Young Adults.
14. N. Silanikove, et al (2015). The Interrelationships between Lactose Intolerance and the Modern Dairy Industry: Global Perspectives in Evolutional and Historical Backgrounds.
15. S. Devi, et al (2018). Measurement of protein digestibility in humans by a dual-tracer method.
16. E. Teixeira-Lemos (2016). Nutraceuticals; New trends in food science: the use of nutraceuticals as an antiinflammatory therapeutic tool in exercise, pages 669-714.
17. USDA (2020). FoodData Central.
18. JM Joy, et al (2013). The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance.
19. H. Ritchie (2017). CO₂ and Greenhouse Gas Emissions.
20. U. Sonesson (2009). Greenhouse Gas Emissions in Milk Production.