Monthly Archives: February 2016

Best Plant Based Protein Powder Reviews / Comparison Chart

The best plant based protein powder for you may be completely different than me.

Your age, activity level, health goals, pre-existing conditions, and hormones all play a part in determining the right powder for you.

Generally speaking though, there are two pieces of objective data we can use to evaluate “the best” protein powders:

1.) The ingredients, and 2.) The nutrition facts.

For this review, we analyzed the nutrition and ingredients for 20+ of the (supposedly) healthiest and best plant based / vegan protein powder brands.

If you currently use (or are looking to find) a healthy plant-based protein powder, here’s some bad news:

99 percent of plant based protein powders we analyzed (even the “best” organic protein powder brands) have chemical additives, fillers, gums, and/or sugars.

If you want to find the ideal plant protein powders for your health, our reviews will reveal:

  • Why most whey and vegan protein powder brands are not what they say they are (and 5 questions you should always ask to find the cleanest and healthiest ones). 
  • Why most vegan protein powder reviews you find online are biased. 
  • What several top health experts (including a world renowned cardiologist) look for in their protein powders. 
  • How 20+ of plant protein powders compare in terms of ingredients, nutrition, and cost.

This review is massive at 2,800+ words … so we broke it up into three sections. Scroll down or click/tap the green and grey boxes below to navigate to each section.

 

Note: We do sell our own organic plant-based protein powders, which of course means we’re biased. That’s why these reviews are NOT based on subjective criteria like taste; rather, we will look at how our products compare to the competition when it comes to: 

  1. Protein Sources
  2. Nutrition (calories, protein, and sugar per serving; sweeteners used)
  3. Ingredients (gums, flavors, fillers used; organic ingredients)
  4. Cost Per Gram of Protein

Why Most Plant Based Protein Powder Brands Are BAD for Your Health

Protein manufacturers spend lots of dough to convince you their products are “clean” and healthy. We’re talking millions of dollars on marketing and fancy packaging with bogus health claims.

But fear not, because there’s an easy way to cut through their b.s. and find out if a protein shake is actually good for you. The first step:

Read and understand the nutrition facts and ingredients in your protein powder.

It’s the only objective piece of information you have to judge whether the ingredients are “clean” and “healthy” or not. Here are 5 things to look for on the nutrition panel/ingredients list:

1. How many grams of sugar do you see?

Sugar is sugar. It all turns to fat in your body. Doesn’t matter if it’s from honey, maple syrup, molasses, or coconuts (although I do enjoy raw honey in moderation).

Bottom line: Avoid all protein powders with added sugars. 

2. Which artificial sweeteners do they use instead of real sugar?

A “clean” plant protein should definitely not contain chemical sugars like saccharin, aspartame, acesulfame potassium, and sucralose anymore. But protein manufacturers are notorious for sneaking so-called “all-natural” sweeteners that may not be so good for you into their products. Here are a few to be wary of:

best vegan protein powder
  • Xylitol is a cheap, processed “sugar alcohol” that can cause serious gut imbalances.
  • Monk fruit (luo han guo) is a popular sweetener many protein powder companies use. It’s commonly made using ethanol chemical resins and often contains junk fillers. Organic monkfruit extract that doesn’t contain extra fillers is a good sugar-free sweetener (the taste can be extremely bitter when companies use too much though, which is often the case). 
  • Stevia. The stevia most protein companies use is chemically-derived and loaded with fillers. Organic stevia leaf extract is the healthiest option when it comes to stevia. 

Bottom line:

The best plant based protein blends use organic, real food ingredients and all-natural (or no) sweeteners … not fillers and junk.

And again, 1 gram of total sugar should be your limit per serving.

3. What other highly-processed ingredients (flavors, gums, fillers, etc.) do they add?

Here are a few ingredients you’ll find in the majority of the so-called healthiest protein powders:

  • Natural flavors. Up to 90 percent of “natural” flavors have chemical solvents and preservatives. If you see them on the ingredients list, make sure you ask the manufacturer how they’re made and what’s in them.
  • Gums. Many so-called clean plant protein powders contain gums like carrageenan, guar, xanthan, locust bean, konjac, and acacia. Gums make vegetable protein products easier to mix and blend … but there are some reasons for concern with some of them. Many people report gut issues and certain gums have been shown in clinical studies to produce laxative effects, gas, and bloating. I recommend people with sensitive guts and GI issues avoid protein powders that have gums.
  • Lecithins. The most common way to make lecithins involves using a petroleum-based neurotoxin called hexane. Avoid powders with this cheap soy- and sunflower-based filler … or at the very least make sure it’s organic if your powder has it.
plant protein comparison chart
plant protein comparison chart This is why it’s so hard to find a healthy protein powder–you have to cut through a lot of b.s. to find the hidden junk.

Bottom line: Avoid vegan protein powder with flavors, gum, or lecithins if you have a sensitive gut.

4. What types of protein do they use?

Whey has long been considered the gold standard for packing on muscle.

And it’s true: whey has a lot of clinical evidence that shows it’s a good source for those looking to improve body composition.

However, whey protein brands like to talk up their efficacy without mentioning the possible side effects. And there are lots of them for many folks.

If whey works for you, that’s great. Regardless of whether you choose a whey or plant protein, I recommend sticking with a protein powder with organic ingredients though.

If the ingredients in your protein powder are not organic, chances are it’s sprayed with pesticides, and most of these powdered vegetable ingredients come from countries outside the U.S., where regulations may not be as strict.

Whether you choose a plant-based or animal protein like whey, pay a little more for organic. It’s worth it for the sake of your health.

Bottom line: If your protein powder isn’t organic, you’re likely drinking chemical pesticides with that protein shake.

5. How are their ingredients processed?

This is a tricky one because protein manufacturers rarely disclose this information.

Most whey protein is made using a high heat, acid-flushed process. Many companies that use plant-based / vegetable proteins also use high temperature processing methods, and some even use hexane.

These high-heat, chemical methods destroy vital nutrients in the plant and are definitely not things you want to be ingesting. 

A small handful of protein manufacturers will disclose how they make their proteins. Most won’t though. When in doubt, ask. If they don’t know or don’t tell you, this is a big red flag. 

Bottom line: Always ask the manufacturer how their proteins and other ingredients are processed.

Why Most Vegan Protein Powder Reviews You Find Online Are Unreliable

Most plant protein reviews you see online have a vested interest in selling more products.

If you visit the manufacturer websites, you’ll see a cherry-picked selection of 5-star reviews. But these don’t tell the whole story. 

Amazon used to be a good source of unbiased reviews. But companies have figured out how to manipulate these and reward consumers for buying their product and leaving a good review, so these aren’t the best source of unbiased information anymore either. 

As a consumer, it’s up to you to review the ingredients, the nutrition facts, and the company to judge for yourself if it’s worth your investment. It’s no easy feat, and most people just don’t have the time to do the level of research required to make sure you’re not getting a tub full of junk ingredients from China.

So with that in mind, let’s talk about how some health experts choose their vegan protein powders … 

How to Find the Best Protein Powders: What Health Experts Say

I asked several health and wellness gurus, “What are the top things you advise people to look for when choosing protein powders?” Here’s what they said:

Joel Kahn, M.D.

America’s Holistic Heart Doc, University Professor, Founder, The Kahn Center for Cardiac Longevity

no whey

“I recommend clean plant-based protein powders to my patients and use them myself in a morning smoothie. When they ask me about whey my answer is “No Whey“!”

Michelle Crowder, N.D.

Licensed Naturopathic Physician

doctor recommended protein

“In general, I recommend that my patients look for real food ingredients in anything they purchase, and avoid ingredients like artificial colors and flavors, preservatives, artificial sweeteners, high fructose corn syrup, and hydrogenated oils. If cane sugar or another refined sweetener is listed, it should be organic and one of the last ingredients listed. Look for organic, hormone-free, non-GMO products. Casein and soy tend to be more allergenic than other proteins and should be avoided in general.”

Carolyn Scott-Hamilton

TV Host & Media Personality, Celebrity Vegan Chef, Holistic Nutritionist

Carolyn-Scott-Hamilton

“For me, it must be vegan but after that I look for powders that aren’t full of fillers, sugars and extra junk. I love pure, clean powders that are non-GMO and I know how to pronounce the ingredients ; )”

Alisa Fleming

Founder, GoDairyFree

Alisa-Fleming

“Since protein powder can be a daily food, I think it’s important to be sure you are comfortable with every single ingredient. I may not be as particular about a “once in a blue moon” treat, but if it is going to be in my daily diet rotation, I want to make sure it doesn’t have any questionable ingredients.”

Myra Mingo

Founder, The Happy Health Freak

Myra-Mingo

“I look for vegan protein powders with very few ingredients, no soy or gluten and sweetened naturally without chemicals.”

Samantha Shorkey

Vegan Coach and WNBF Bikini Pro

vegetarian bodybuilder protein

“At this point in my vegan bodybuilding career, I like to think of myself as a connoisseur of the top vegan protein powders. I’ve literally tried ‘em ALL! The ones I tend to gravitate the most towards are of course, the ones that taste good, have a nice texture that isn’t too gummy, chalky or gritty and are high in protein but low in fats and carbs. I prefer to eat my calories rather than drink ‘em so texture and consistency is super important. I want my protein “pudding” to be creamy. I also try to avoid protein powders that are chalk full (no pun intended) of added sugars or fake sugars. Usually the natural sweetness of vanilla and cinnamon is enough for me (and better for staying lean.)”

Best Vegan / Vegetarian Protein Powder Reviews: Compare 20 Brands

Use our plant protein comparison chart to see some of the best protein powder and nutritional shake brands on the market.

All of these guys make claims about being “clean, “healthy” and “natural”. When you start to peel back the curtain though, you’ll see there’s a lot of hidden junk in pretty much all of most popular brands

best plant based protein powder

Click/tap the numbers below to skip to each section or just scroll down to compare 20 vegan / vegetarian protein brands.

1

Protein Sources

pure food protein
Organic fermented pea protein Organic sprouted and fermented whole grain brown rice protein Organic hemp protein
PlantFusion ChocolatePea protein isolate, artichoke protein, organic sprouted amaranth, organic sprouted quinoa
Vega OnePea protein, sunflower seed protein, pumpkin seed protein
Aloha ChocolateOrganic pea protein, organic pumpkin seed protein, organic hemp seed protein
Skoop ChocolateOrganic pea protein, organic rice protein, organic hemp protein
SunWarrior Warrior Blend ChocolateOrganic pea protein, organic hemp protein
Orgain Organic Protein Powder – ChocolateOrganic pea protein, organic brown rice protein, organic chia seed, organic hemp protein
Garden of Life Organic Chocolate ProteinOrganic sprouted brown rice protein
Sprout LivingPea protein isolate, hemp protein powder, rice protein concentrate
Lifetime Life’s BasicsPea protein concentrate, organic brown rice protein concentrate
MRM Veggie Elite Chocolate MochaPea protein concentrate, organic brown rice protein concentrate
Body Ecology Fermented Chocolate Protein ShakePea protein, mushroom protein blend
HealthforceOrganic sprouted brown rice protein, organic hemp protein
KachavaOrganic sprouted brown rice protein, organic hemp protein
YuvePea protein isolate, rice protein concentrate
PhilosophieOrganic hemp seed protein, organic reishi mushroom
SannPea protein isolate, rice protein isolate, artichoke protein
22 Days NutritionOrganic pea protein, organic flax, organic sacha inchi
Growing Naturals Chocolate Power Rice ProteinOrganic brown rice
BokuOrganic brown rice, organic cranberry
2

Calories, Protein, Sugar (g) Per Serving and Sweeteners Used

 
Calories
 
Protein
 
Sugar
 
best vegetarian powder
134
20
1
Organic stevia leaf powder
PlantFusion Chocolate
120
21
1
Monkfruit, Stevia
Vega One Chocolate
140
20
2
Stevia leaf extract
Aloha Chocolate
150
18
4
Organic coconut sugar Monk fruit extract
Skoop Chocolate
150
20
1
Organic stevia extract Organic coconut sugar
SunWarrior Warrior Blend Chocolate
100
17
0
Erythritol Organic rice dextrins Organic stevia extract
Orgain Organic Protein Powder – Chocolate
150
21
0
Organic stevia extract
Garden of Life Organic Chocolate Protein
90
17
1
Organic stevia leaf
Sprout Living
110
19
1
Organic red banana Organic baobab fruit Organic stevia leaf powder
Lifetime Life’s Basics
134
22
5
Fructose Xylitol Stevia
MRM Veggie Elite Chocolate Mocha
130
24
0
Stevia extract Monk fruit extract
Body Ecology Fermented Chocolate Protein Shake
110
15
1
Stevia extract
Healthforce
100
17
2
Organic whole stevia leaf
Kachava
220
24
8
Erythritol Oligosaccharides Stevia
Yuve
155
16
2
Stevia leaf extract
Philosophie
55
10
0
Organic mesquite
Sann
116
21
1
Fructose Stevia
22 Days Nutrition
100
16
2
Organic stevia leaf extract
Growing Naturals Chocolate Power Rice Protein
120
25
3
Organic brown rice syrup solids Organic stevia
Boku
120
18
4
Vermont maple syrup Organic lucuma fruit
3

Free of Natural Flavors & Gums/Thickeners

FREE OF NATURAL FLAVORS
FREE OF GUMS/ THICKENERS
PlantFusion ChocolateNo (natural chocolate flavor)No (silica, xanthan gum)
Vega One ChocolateNo (natural chocolate flavor)No (xanthan gum)
Aloha Chocolate
No (xanthan gum, organic sunflower lecithin)
Skoop ChocolateNo (organic flavor, natural flavor)No (organic acacia gum)
SunWarrior Warrior Blend ChocolateNo (organic chocolate flavor blend)No (organic guar gum)
Orgain Vegan Protein Powder – ChocolateNo (natural flavor, organic natural flavors)No (organic guar gum, organic acacia gum, xanthan gum)
Garden of Life Organic Chocolate ProteinNo (natural chocolate flavor, natural vanilla flavor)
Sprout Living
Lifetime Life’s BasicsNo (natural chocolate flavor)
MRM Veggie Elite Chocolate MochaNo (natural chocolate mocha flavor)No (konjac gum, guar gum, tara gum)
Body Ecology Fermented Chocolate Protein ShakeNo (natural cocoa flavors with other natural flavors)No (natural cocoa flavors with other natural flavors)
Healthforce
KachavaNo (natural chocolate flavors)No (alkalized cocoa, xanthan gum, guar gum)
YuveNo (natural flavors)No (corn starch powder, guar gum, xanthan gum)
Philosophie
SannNo (natural flavor)No (glycine, guar gum, lecithin)
22 Days NutritionNo (organic chocolate flavor)No (organic chocolate flavor)
Growing Naturals Chocolate Power Rice ProteinNo (organic flavor)No (organic guar gum, organic gum arabic, organic sunflower oil)
Boku
No (organic guar gum)
 
4

Organic Ingredients, Probiotics Added and Cost Per Gram

Organic Protein Sources
Probiotics Added
Cost Per Gram
protein powder review
Bacillus coagulans
0.06
Bacillus coagulans
0.06
PlantFusion ChocolateNoNo
0.04
Vega One ChocolateNoNo
0.05
Aloha ChocolateNoNo
0.08
Skoop Chocolate
Lactobacillus plantarum Lactobacillus bulgaricus
0.11
SunWarrior Warrior Blend Chocolate
No
0.06
Orgain Organic Protein (Chocolate)
No
0.02
Garden of Life Organic Chocolate ProteinNo
Bacillus subtilis Lactobacillus bulgaricus
0.04
Sprout Living
No
0.07
Lifetime Life’s BasicsNoNo
0.04
MRM Veggie Elite Chocolate MochaNoNo
0.03
Body Ecology Fermented Chocolate Protein ShakeNo
Lactobacillus, Saccharomy ces, Bifidobacterium longum
0.10
Healthforce
No
0.06
KachavaNo
Lactobacillus rhamnosus Lactobacillus acidophilus
0.08
YuveNoNo
0.08
Philosophie
No
0.11
SannNoNo
0.07
22 Days Nutrition
No
0.11
Growing Naturals Chocolate Power Rice Protein
No
0.06
BokuNoNo
0.09

 

 

*Note: I usually update this post at least once per month. However, if you see something that looks inaccurate or you’d like me to analyze and add another product, shoot me an email (Scott@purefoodcompany.com).

Final Thoughts: What Is The Best Plant Based Protein Powder?

“Best” is subjective and depends on your unique health goals and needs. If you value ingredients and nutrition over taste, my criteria for finding the healthiest protein powder for you are pretty simple:

1. Look for ingredients that are organic and come from whole food sources you can pronounce without any additives like fillers, gums, or flavors.

2. Find out the amount of protein per serving, the protein sources, sugar content, and cost per serving in grams. 

Is Pure Food Protein a Good Fit for You?

Here’s me being (probably too) honest: if you’re looking for the best tasting plant protein powder, Pure Food isn’t it. We don’t add sugar, artificial junk, and chemical-ridden flavors to make our product taste better.

But if you’re done settling for “average” protein powders and the junk ingredients that wreak havoc on your body and want to try a product that will actually have a positive impact on your health (and the world), then try

The HEALTHIEST plant protein with 100% real food, organic, vegan ingredients +probiotics. 

Not only does Pure Food have the best ingredients, it’s the best value for the money at $.06/gram (the same price as Vega, which is NOT organic and has all types of fillers, additives, and “natural” flavors).

Find Out If Pure Food Is Right for You Save

Whey vs Plant Protein: Benefits, Side Effects, Risks, and Myths

Whey vs. plant protein: it’s a topic of much debate. In this article, I’ll break down the science and tell you about some of the pros and cons of each you may not have known about.

First, a quick story …

One of my favorite ways to exercise over the last 25 years has been resistance training. In my teens and twenties (I’m 40 now), after every workout I’d choke down a whey protein shake.

I’d always feel super bloated afterwards. And by the time I reached my thirties, my gut was a complete mess. I saw countless doctors, including several GI specialists, and spent some time in the hospital trying to figure out what was wrong with me.

In addition to discovering I had an autoimmune condition called reactive arthritis caused by a food borne pathogen (salmonella), I learned I was one of the 65% of people who can’t digest dairy properly. Yet I was exposing my gut to dairy-derived whey and casein protein powders on a daily basis for years!

Now, as someone who studies food science and reads clinical studies in his free time, I know this story is anecdotal. It’s just one example that doesn’t lend much credibility to the plant vs whey protein argument.

However, once I started digging into the science, I found that while whey may be an effective source of protein for some, for others it may be doing more harm than good.

So in this article, we’ll look at:

  1. What whey protein is and how it’s made.
  2. The potential benefits, risks, side effects of using whey and plant proteins.
  3. The criteria I recommend when choosing protein powders.

Click on each button below to navigate to each section.

 

What Is Whey Protein?

Milk contains two types of protein: casein and whey. Whey is found in the watery portion of milk. When cheese is produced, the fatty parts of the milk coagulate and the whey is separated from it as a by-product.

Q: Is Whey Protein Vegan? 

A: No, whey comes from cows so it’s therefore not vegan.

Whey Protein Benefits

Whey is a well-absorbed source of protein that’s very useful for hitting targeted daily protein goals.

Its benefits include muscle gain (in conjunction with resistance training), limiting muscle loss during low-calorie diets, and modestly limiting fat gain during periods of excessive calorie intake.

These effects aren’t exclusive to whey protein but it will likely be more effective than most other protein sources per gram.

Whey Protein Side Effects, Drug Interactions, Dangers, and Risks

plant based protein vs whey

Harvard Medical School says that one of the possible side effects of dairy-based proteins like whey is digestive distress.

People with dairy allergies or trouble digesting lactose can experience gastrointestinal discomfort if they use a milk-based protein powder.

A 2020 research review published in the journal Applied Physiology, Nutrition and Metabolism said:

Chronic and without professional guidance use of whey protein supplementation may cause some adverse effects specially on kidney and liver function.

Another study found that long-term high protein diets, particularly those high in meat and dairy protein, led to increased incidences of:

  • Bone and calcium homeostasis disorders.
  • Renal function and liver disorders.
  • Cancer.
  • Coronary artery disease.

As mentioned above, up to 65 percent of people are lactose intolerant, and obviously if you have a known allergy or sensitivity to milk or milk products, you should avoid whey protein powder.

Whey Protein Drug Interactions 

According to the Mayo Clinic, whey protein may interact negatively with certain drugs, including:

  • Albendazole (Albenza). Avoid using whey protein if you are taking this parasite-killing drug. The supplement might delay or hinder the drug’s effects.
  • Alendronate (Fosamax). Use of whey protein with this drug used to prevent or treat osteoporosis might decrease absorption of the drug.
  • Certain antibiotics. Use of whey protein with quinolone or tetracycline antibiotics might decrease your absorption of the drug.

Whey Protein Myths

The biggest whey protein myth you’ve probably heard often is that whey is more “bioavailable” and “complete”

“Bioavailability” is a scientific term used to describe the extent to which a substance is absorbed in your body.

Problem is, the standard measures don’t hold up too well to scientific scrutiny when it comes to measuring protein powders. A few examples:

  1. Biological Value (BV), which measures how efficiently your body uses protein, doesn’t take into account several key factors that influence digestion and interaction with other foods.
  2. Protein Efficiency Ratio Value (PER), which measures the effectiveness of protein based on animal growth, has only been demonstrated in animal studies—which means it doesn’t necessarily correlate to humans.
  3. Protein Digestibility Corrected Amino Acid Score (PDCAA) is a measure created by the World Health Organization (WHO) to more accurately measure protein digestibility in malnourished people. Most plant proteins have PDCAA scores far below whey’s perfect 1.0. But some can be combined to create amino acid digestibility scores just as good as whey.

Long story short, most of the evidence about bioavailability of protein powders is anecdotal.

There is NOT a significant body of evidence to support whey protein as being more effective than other protein sources.

  • A 2021 study found that whey and plant protein were equally effective in supporting lean muscle gains.
  • A 2019 study showed similar body composition improvements after taking whey and pea (plant-based) protein for 8 weeks.

Contrary to popular opinion, whey protein is not better than vegan protein for weight loss either.

Examine.com offers up this conclusion based on clinical studies:

is whey protein good for youThe influence of whey protein on weight per se is highly unreliable, and is subject to the overall context of the diet. Protein in general can aid weight loss attempts and is required to build lean mass, with whey not having any demonstrated benefit over other protein sources.

 

Sources:

https://www.ncbi.nlm.nih.gov/pubmed/23107546

https://examine.com/supplements/whey-protein/#effect-matrix

Plant Protein Dangers

So plant protein powders like rice, hemp, pea, and soy must be better for you, right?

Not necessarily.

Some are actually worse.

Here’s why:

  1. whey protein dangersMany of the supposedly-healthy plant proteins used in foods today are processed using hexane, an explosive chemical neurotoxin that can damage your central nervous system. Using hexane is an efficient and highly profitable way for food manufacturers to remove oil from plants.
  2. Vegan protein powders that aren’t made with organic ingredients are likely to contain potentially harmful pesticides and herbicides. Since most of these plant proteins come from countries where pesticide use is not enforced, your healthy protein shake is more likely to be a chemical cocktail.
  3. Most vegan, gluten, and dairy free protein powders are made using high temperature processing methods, which destroys the healthy nutrients in the plant and makes it harder for your body to digest.
  4. Plant protein powders are higher in heavy metals like lead, cadmium, and arsenic than dairy-based proteins.

The Final Verdict: Whey Vs Plant Based Protein

Here’s my advice based on my extensive research and personal use:

Whey protein’s potential side effects may outweigh its benefits if you’re lactose intolerant.

And since an estimated 65% of people are lactose intolerant, it stands to reason that many of those should probably not be consuming dairy-based proteins like whey.

That’s why if you’re lactose intolerant or feel any ill effects from whey, we recommend trying plant-based / vegan protein powder options instead.

Choose organic plant-based protein powders that:

1) Only have all-natural ingredients you recognize as real food that are grown in the U.S, Canada, and Europe.

2) Are low in sugar, and

3) Have some dietary fiber.

When in doubt, ask the manufacturer how their proteins are made, where they come from, and if their ingredients are organic. If they won’t tell you this information, it’s time to pick another protein powder, whether you’re protein of choice is whey, plant, or something else.