Is plant-based protein a better substitute for whey protein?

A few debatable highlights about whey protein has made consumers lean towards plant protein. Is the switch necessary? We ask the experts to weigh in

A sizeable share of people across the world are making the shift to veganism today; from dairy-free milk alternatives to plant-based everything, the demand, and thereby availability, of vegan beverages and meals has only been mushrooming in the past few years. While there are 88 million vegans worldwide today, in India, 19 per cent of the population has switched to veganism, according to a World Animal Foundation report. Another report from The Vegan Society revealed that the approximate annual growth in global food and beverage launches with vegan and plant-based claims grew by 21 per cent and 58 per cent between 2015-2019, respectively. In fact, McDonald’s even launched its first-ever plant-based McPlant burger in the UK in 2021, in response to the expanding interest and consumption of vegan foods. Whether it’s due to the augmented lactose intolerance among people globally or the present status quo of the milk industry which thrives on adulteration, considering most people are making the switch to veganism, there are plant-based alternatives for several foods, including whey protein powder.

Besides the veganism movement, the ambiguity pertaining to the ‘side-effects’ of whey protein has also contributed to the headway of plant-based protein. Forecasts predict a 7.3 per cent compound annual growth rate between 2022 and 2027 with the global plant-based protein market size increasing from US$12.2 billion in 2019 to US$17.4 billion in 2027. While some have befriended plant-based protein today, many still swear by the muscle-building capabilities of whey protein. We reach out to the experts to understand if at all one is better than the other.

The difference at the source

As the name suggests, plant-based protein is derived from plant sources whereas whey protein is primarily made up of milk. “To prepare whey protein from milk, it [milk] is first separated into its components, such as whey, casein and fat. The whey is then further processed to remove lactose and other components,” explains Amita Gadre, a nutritionist. “Plant-based protein powder, on the other hand, is made from a variety of plant sources, such as soy, pea, hemp, and brown rice. The plant sources are first ground into a powder, and then the protein is extracted from the powder,” she furthers. Nutrition specialist Dr Umesh Wadhavani adds, “Whey protein is derived from milk, specifically the liquid byproduct of cheese production.” 

“While whey protein powder is a complete protein, which means that it contains all nine essential amino acids that the body cannot produce on its own, plant-based protein powders—except soy protein—are not complete proteins, but they can be combined to create complete proteins,” explains Gadre. Vibha Harish, founder and CEO of Cosmix, a homegrown supplement brand, shares how she offers plant-based proteins that are complete proteins. “Usually people believe that plant protein is not a complete source of protein, but this may be true if you’re only using one source of plant protein. The key is to combine two plant sources such as brown rice and pea to get all nine essential amino acids.” So, even if you’re looking to bulk up, plant-based protein can still be an option worth considering, provided you pick the right one.

Even in terms of how these two kinds of protein enter your body and do their job, there is a variation. Whey protein is known for its high digestibility and rapid absorption in the body, says Wadhavani. “It contains a high percentage of branched-chain amino acids (BCAAs), which are quickly absorbed by the muscles. On the contrary, plant-based proteins may have a slightly lower digestibility and absorption rate, although this can vary depending on the specific plant source.”

The benefits of plant-based protein

Giving us a sneak peek into her personal journey, Mumbai-based Raveena Taurani, founder of India’s first 100 per cent vegan and gluten-free café, Yogisattva, shares that she decided to opt for only plant-based recipes in her café due to the dearth of an eatery with such a menu. “When I realised I was lactose-intolerant in 2015, there was no space that offered any vegan dishes at the time in Mumbai. So, when I was opening doors to my space it was only natural that I had a plant-based menu. My own struggle was the core reason to start the café, in the first place.” Needless to say, plant-based alternatives act as great solutions for anyone who has lactose intolerance or any other allergies or unsuitability pertaining to dairy.

“Our basic Indian diet has a high amount of carbohydrates and tends to lack protein which could lead to a nutritional gap and can be balanced out by including additional protein supplements in the diet, but the hard part for us was to find a clean protein powder in the market that was free of all the nasties such emulsifiers, gums, enzymes and nature-identical flavours that tend to irritate our gut,” shares Harish, who aimed to offer a clean and gut-friendly protein powder for everyone, including lactose-intolerant individuals. “As it breaks down slower, plant protein keeps you full for longer which can help reduce cravings and helps maintain energy levels for a longer period of time.”

So, is whey protein always perilous?

While plant-based protein does come with its set of benefits, does that serve as an implication to blacklist whey protein? Not really, opine both the nutrition experts, as not one size fits all. “It would be unfair to make a blanket statement regarding which one is better,” says Wadhavani. He believes that while deciding between plant-based and whey protein supplements, it's essential to consider your dietary preferences, nutritional needs, allergies and sustainability concerns. “Ultimately, both options can provide an adequate protein source, and the choice depends on individual factors and goals. For instance, whey protein has a better bioavailability than plant-based supplements; however, if you can’t digest dairy products well or are on a vegan diet, you should opt for the plant-based supplements.” Along the same lines, Gadre points out, “Some people can be allergic to chickpeas or some of the plant proteins too or experience a lot of flatulence with it; in such cases, whey protein is recommended.”

Finding the right match

As a consumer, there are sundry options available at your disposal. “If you are vegan, lactose intolerant or have kidney conditions, avoid whey protein,” suggests Wadhavani. He also suggests checking for the FSSAI (Food Safety and Standards Authority of India) approval and other ingredients in the powder and making sure you’re ordering it from a genuine source. An article by Harvard Medical School mentioned that while some protein powders have little added sugar, and others have a lot (as much as 23 grams per scoop), and end up turning a glass of milk into a drink with more than 1,200 calories, imposing a risk of weight gain and an unhealthy spike in blood sugar. Thus, scrutinising the ingredients thoroughly is paramount. 

If you’ve decided to give plant-based protein a shot, Harish recommends watching out for ingredients such as cadmium, bisphenol-A, sucralose or anything that you haven’t heard of before. “Make sure to do your research before consuming a protein supplement as the aforementioned ingredients could be harmful. It is also important to ensure that you are not allergic to any of the ingredients used in the protein powder. Lastly, the protein powder should be a complete source of protein—usually a mix of pea and brown rice,” says the founder. To sum it all up, “factor in your nutrition goal, tolerance, clinical conditions, and most importantly, digestive ability,” concludes Gadre.

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