If you haven’t joined the Veganuary movement yet, don’t worry – there’s still time to discover the protein options available to those looking to embrace a plant-based lifestyle.

If you’re unsure what it’s all about, Veganuary is a yearly challenge that encourages people to eat a vegan diet for the month of January. The challenge is run by a UK non-profit organisation (NPO) of the same name that aims to educate people about the vegan lifestyle.

6 reasons why plant-based eating may be an option for you:

  1. Ethical and Sustainability Considerations: Plant-based protein aligns with ethical concerns about animal welfare and the environmental impact.  Plant agriculture generally has a lower environmental footprint compared to animal agriculture. 
  2. Dietary Preferences: Essential for vegans and vegetarians to help meet their daily protein requirements. Also an ideal option for anyone suffering from dairy allergies or intolerances. 
  3. Reduced Risk of Chronic Conditions: Studies suggest that diets rich in plant protein may lower the risk of certain health conditions.
  4. Improved Gut Health: Many plant proteins are high in fibre, which promotes a healthy gut microbiome. 
  5. Reduced Inflammation: Some plant proteins may have anti-inflammatory properties while reducing your intake of animal products can also reduce inflammation.
  6. Cost and convenience: According to the findings from a 2020 study commissioned by the Veganuary NPO and conducted by the consulting company Kantar, following a vegan diet can cost you 40% less than diets that contain meat. The report also claims that vegan meals take nearly 33% less time to prepare on average.

Debunking the “Incomplete” Myth

While plant-based protein has exploded in popularity, a common misconception is that it is “inferior” to whey and other animal proteins because most plant sources lack certain essential amino acids (EAAs).

The issue is that we need to get all the EAAs from our diet because our body cannot produce them.

While it’s true that most plants contain incomplete proteins, this doesn’t mean they are inferior. 

Certain plant proteins might have gaps in their amino acid profiles, but you can combine sources to create a complete profile to provide your muscles with everything they need to grow and recover. The trick is knowing which incomplete protein sources – known as complementary proteins – to combine to create a complete amino acid profile.

Blended convenience

Supplement manufacturers make overcoming this obstacle simple by blending multiple sources together in a single product. 

For example, pea protein, while highly bioavailable, is often combined with brown rice protein to create a more comprehensive amino acid profile.

There are also a few plant proteins that boast a complete amino acid profile, like soy and hemp (although, it has lower amounts of lysine and leucine compared to soy). 

As such, these options are often considered the gold standards in plant-based protein for muscle building and recovery.

When shopping for the ideal plant protein supplement, look for various combinations of the following plant proteins:

  1. Pea Protein
    Profile: High in protein, with a complete amino acid profile, and a good source of branched-chain amino acids (BCAAs)1.
    Benefits: A highly bioavailable and easily digestible plant protein, which makes it an ideal alternative for anyone who suffers from digestive issues linked to dairy or soy.
    Taste: Mild and slightly sweet, mixes well in shakes and smoothies. 
  2. Brown Rice Protein
    Profile: An incomplete protein (does not contain threonine, and has relatively low levels of lysine) but is rich in BCAAs. Also rich in fibre and antioxidants2.
    Benefits: Rich in cystine and methionine, which are essential for the formation of other amino acids from the food we eat due to their sulphur content. Contains B vitamins, and is free of gluten and lactose.
    Taste: Slightly nutty flavour, can be used in baking. 
  3. Soy Protein
    Profile: A complete protein with all EAAs that is highly bioavailable, and contains high amounts of glutamine and arginine3.
    Benefits: Contains isoflavones (plant oestrogens) that may deliver various health benefits. Also contains potassium, zinc, iron, vitamin-E, phosphorus and the full spectrum of B-complex vitamins.
    Taste: Mild and slightly beany, versatile in cooking and baking. 
  4. Hemp Protein
    Profile: Good source of protein, with a complete amino acid profile, although with less lysine than soy4.
    Benefits: A rich source of beneficial fibre and essential omega-3 fatty acids, and contains magnesium, iron, and vitamin E.
    Taste: Slightly nutty and earthy flavour. 
  5. Chia Seed Protein
    Profile: A complete protein source but with lower levels of methionine and cysteine5.
    Benefits: High in fibre, omega-3s, and antioxidants.
    Taste: Mild and slightly nutty, can be used as a thickener in smoothies. 
  6. Pumpkin Seed Protein
    Profile: Contains all nine EAAs but is technically considered an incomplete protein due to levels that do not meet minimum requirements, particularly methionine and tryptophan6.
    Benefits: Contains a wide variety of nutrients, including phosphorus, magnesium, manganese, zinc, iron, copper, vitamin K, plant sterols and omega-6 and 9 essential fatty acids7. It is also free from common food allergens such as gluten and dairy.
    Taste: A mild, slightly nutty flavour that is often described as earthy or savoury.

Making the transition

If you’re tired of the same old whey shake and are ready to shake things up (literally), switch to a plant-based protein. 

If you’re looking to try Veganuary and make the experience as convenient as possible, grab a plant protein shake from your nearest Dis-Chem or shop online.

Shop our plant proteins here

Consider some of these popular plant protein supplements stocked at Dis-Chem:

Myprotein

MyVegan Impact Vegan Protein Vanilla is made with a blend of pea and fava bean protein and packed with 24g of protein per serving to keep you on top of your fitness game. It’s also low in sugar, with 103 calories per serving and tastes delicious. 

Biogen

Biogen Plant Based Protein is a supreme daily supplement and an excellent choice of protein for athletes and individuals following a vegan or dairy free lifestyle. 

is an excellent source of protein for athletes and individuals following a vegan or dairy free lifestyle. Our protein blend is free from gluten, soy, and lactose making it easily digestible, especially with the added bamboo fibre, an excellent ingredient for increasing fibre intake.

NPL

NPL Plant Protein contains a comprehensive blend of five different sources of protein (pea, rice, chickpea, pumpkin, and hemp seed protein) offering a high quality and biologically available form of supplemental plant-based protein. NPL’s Plant Protein contains easily digestible sources of protein and is free from soy and animal products. In addition, NPL’s Plant Protein is high in fibre, and contains a high amount of naturally occurring BCAAs per serving, making it an ideal protein supplement for strict vegans and any physically-active or health-conscious individual. Fortified with essential vitamins and minerals which enables your body to function optimally. Each serving packs 22g  of protein.

Optimum  

Optimum Gold Standard 100% Plant-Based Protein provides 100% of the protein from plant sources, delivering a complete amino acid profile, with no artificial colours or flavours. Each serving packs 24g of protein.

Primal Sports Nutrition

Primal Plant Based Protein contains a blend of pea protein isolate, rice protein concentrate, pumpkin seed protein, and chickpea protein to deliver a complete amino acid profile, with 21g of protein per serving.

USN

USN Blue Lab 100% Plant Protein is a vegan-friendly, high-protein formulation that helps you build lean muscle. It is made with Smooth Protein™ and Clean Cream™, contains 20g of protein and 4g BCAA from pumpkin and watermelon seed protein and pea protein concentrate to enhance lean muscle recovery. It is free from sugar, dairy, gluten, soya and artificial flavouring and colourants.

Tony Ferguson  

Tony Ferguson Plant Based Protein Shake brings you a high protein meal solution made with pea protein concentrate and brown rice protein concentrate. Packed with flavour, this shake is easy to fit into your everyday routine.

Youthful Living

Youthful Living Lean Vegan Protein helps you recover after a hard workout, assists in maintaining muscle mass and supports your diet in the most delicious way. This protein blend (rice and pea protein) shows high biological quality and is the perfect solution for vegans.

Evox  

Evox 100% Synergy Plant Protein is a high-protein, low-carb shake developed to support lean muscle maintenance and recovery. Each serving provides as an excellent source of vitamin B12 and vitamin D3.

Here are 2 easy ways to make the leap to plant-based protein:

  1. The “Sneak Attack” Method: Start by gradually replacing your whey protein with plant-based options in your favourite recipes. Think pancakes, muffins, or even protein balls. You won’t even notice the difference!
  2. The “Blend It Up” Challenge: Experiment with different plant-based protein powders. Pea, brown rice, soy… the possibilities are endless! Try blending them with fruits, and nut butters for delicious and nutritious smoothies.

Bonus Tip: Don’t be afraid to mix things up! Try combining different plant-based proteins for a complete amino acid profile.

Switching to plant-based protein is a journey, not a race. Have fun exploring the delicious world of plant-powered possibilities!

Important Note: This information is for general knowledge and does not constitute medical advice. Consult with a healthcare professional or registered dietitian before making significant changes to your diet or supplement regimen.

References:

  1. Shanthakumar P, Klepacka J, Bains A, Chawla P, Dhull SB, Najda A. The Current Situation of Pea Protein and Its Application in the Food Industry. Molecules. 2022 Aug 22;27(16):5354. doi: 10.3390/molecules27165354. PMID: 36014591; PMCID: PMC9412838.
  2. Kalman DS. Amino Acid Composition of an Organic Brown Rice Protein Concentrate and Isolate Compared to Soy and Whey Concentrates and Isolates. Foods. 2014 Jun 30;3(3):394-402. doi: 10.3390/foods3030394. PMID: 28234326; PMCID: PMC5302255.
  3. Michelfelder AJ. Soy: a complete source of protein. Am Fam Physician. 2009 Jan 1;79(1):43-7. PMID: 19145965.
  4. El-Sohaimy SA, Androsova NV, Toshev AD, El Enshasy HA. Nutritional Quality, Chemical, and Functional Characteristics of Hemp (Cannabis sativa ssp. sativa) Protein Isolate. Plants (Basel). 2022 Oct 24;11(21):2825. doi: 10.3390/plants11212825. PMID: 36365277; PMCID: PMC9656340.
  5. Kulczyński, Bartosz & Kobus-Cisowska, Joanna & Taczanowski, Maciej & Kmiecik, Dominik & Gramza Michalowska, Anna. (2019). The Chemical Composition and Nutritional Value of Chia Seeds—Current State of Knowledge. Nutrients. 11. 1242. 10.3390/nu11061242.
  6. Kim MY, Kim EJ, Kim YN, Choi C, Lee BH. Comparison of the chemical compositions and nutritive values of various pumpkin (Cucurbitaceae) species and parts. Nutr Res Pract. 2012 Feb;6(1):21-7. doi: 10.4162/nrp.2012.6.1.21. Epub 2012 Feb 29. PMID: 22413037; PMCID: PMC3296918.
  7. Batool M, Ranjha MMAN, Roobab U, Manzoor MF, Farooq U, Nadeem HR, Nadeem M, Kanwal R, AbdElgawad H, Al Jaouni SK, Selim S, Ibrahim SA. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants (Basel). 2022 May 24;11(11):1394. doi: 10.3390/plants11111394. PMID: 35684166; PMCID: PMC9182978.