Page 18 - Today's Dietitian (March 2020)

Taylor Wolfram, MS, RDN, LDN, a Chicago-based However, guidelines don’t suggest it’s critical to
dietitian and consultant in private practice, says consume all essential amino acids in one sitting; the
there are other reasons why plant-based protein Academy of Nutrition and Dietetics’ position paper
powders are becoming more popular. “Protein has on vegetarian diets states that using the terms “com-
been a hot macronutrient for a while; most notably plete” and “incomplete” to describe proteins is mis-
since the low-carb fad diet craze in the 1990s and leading, as protein from a variety of plant foods can
2000s. Plant-based protein in particular has been be consumed throughout the day to supply all neces-
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booming in the last decade.” sary essential amino acids.
According to Wolfram, the Plant Based Foods The following are some of the more common ingre-
Association substantiates the fact that the plant- dients found in plant-based protein powders:
based protein market is skyrocketing. She says the
organization’s research has found that consumers are • Brown rice: Considered a good allergy-friendly
more interested in plant-based alternatives, includ- protein powder, it’s gluten-free and mild in flavor.
ing meat and milk, and sales of these plant-based Lysine is a limiting amino acid in rice.
products have soared in recent years. For example, • Grains: A variety of whole grains, such as ama-
the association projects that plant-based protein will ranth, quinoa, and millet, are found in protein
represent one-third of all protein intake by 2054 and powders. Many are gluten-free, and some, such as
says this sector is growing fast. Plant-based foods quinoa, contain all of the essential amino acids.
recently have grown 20% in retail sales compared Most have a limited amount of lysine.
with only 2% growth for all foods. • Pea/lentil/bean: Legume-based protein powders
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often are made from yellow split peas, lentils, and
“ Protein has been a hot macronutrient a variety of beans including adzuki and garbanzo.
Peas contain good amounts of all the essential
for a while; most notably since the amino acids, while other legumes are limited in
methionine.
low-carb fad diet craze in the 1990s and • Seeds: Many seeds, such as hemp, flax, chia, pump-
kin, sunflower, and sesame, are included in pro-
2000s. Plant-based protein in particular tein powder blends. Hemp can be found on its own
in several products. Seeds high in omega-3 fatty
has been booming in the last decade.” acids, such as hemp, chia, and flax, are an added
benefit in protein powders. Some seeds are limited
— Taylor Wolfram, MS, RDN, LDN
in the amino acid lysine, but chia and pumpkin
seeds contain higher levels of this amino acid.
Wolfram agrees with Sheth that environmental • Soy: Different types of soy protein, such as soy pro-
concerns are helping to drive the trend in plant- tein isolate and soy protein concentrate, can be
based protein powders. “Consumers are increasingly found in powders. Isolate is made from soybean
concerned about the environmental impact of flakes that have had the fat, carbohydrate, and
animal foods and the resources it takes to produce fiber removed. Concentrate contains more fiber
animal protein, as well as animal welfare issues,” than isolate and is made from soy flour that has
Wolfram says. The Plant Based Foods Association had the fat and some of the carbohydrate removed.
cites research that this trend could encourage the Soy contains all of the essential amino acids.
responsible use of land, water, fuel, and fertilizer; • Sancha inchi: These are large seeds that originate
lower people’s personal greenhouse gas emission from South America. They’re often dry roasted
footprint; help meet US greenhouse gas reduction and commonly consumed like a nut. They contain
2-6
targets; and free up US cropland. omega-3 fatty acids and good amounts of all of the
essential amino acids.
Plant Protein Blends • Algae (chlorella): Blue-green algae powder also
While there are hundreds of plant-based protein is found in some protein powders. It’s a source
powders available, the majority contain a blend of of protein and omega-3 fatty acids that contains
plant sources. These blends may satisfy some con- vitamins, minerals, and antioxidants. Note that
sumers who believe they must consume a variety of adding this as an ingredient will turn the product
plant proteins simultaneously to get the full range of a deep bluish-green color, depending on how
essential amino acids at once. Some plant-based pro- much is included. Lysine can be a limiting amino
teins don’t contain all of the essential amino acids in acid in algae. 7
adequate amounts (sometimes referred to as “incom- • Blends: Many plant-based powders are blends of
plete proteins”). Soy, chia, and quinoa, for example, rice, grains, legumes, and seeds. If a client has
contain all of the essential amino acids, while pea, any food allergy or intolerance, it’s important to
bean, and lentil proteins are low in methionine and read labels to understand what protein sources
rice and most seeds are low in lysine. are being used. Blends often have added fruit and

18 TODAY’S DIETITIAN • MARCH 2020