Vegetarians may struggle to get enough protein. Because they can't eat meat, they must consciously plan their meals and snacks to include enough protein-rich, plant-based or dairy alternatives to fulfill daily requirements and avoid nutrient deficiencies. To that end, it can help a lot to drink an occasional high-protein shake that's made with organic protein powder.
Benefits
When you choose an organic protein powder, you're getting all the benefits of regular protein powder as well as the benefits of organic production. Organic powders are derived from proteins that are grown without any synthetic additions, pesticides, herbicides or artificial ingredients, so they are completely natural. As a low-fat source of protein, organic powder has the unique abilities to satiate hunger and to grow, develop and repair lean muscle mass.
Types
If you are not a vegan, try using whey protein powder, which is the most popular powder base. According to the Whey Protein Institute, whey is a result of the cheesemaking process and is filtered and dehydrated to remove any lactose and milk solids before it's packaged and sold as a powder. It's easily digestible and provides about 23 g protein per 30 g scoop. If you can't have dairy products, seek out organic powders that are made of soy, hemp, rice or pea protein.
Nutrition Information
There are slight variations in nutrition facts among vegetarian protein powders. A 30 g scoop of organic whey powder has 105 calories, 1 g fat, 8 g carbohydrates, 6 g sugar and 16 g protein, for example, but the same sized scoop of organic soy powder has 130 calories, 4 g fat, 4 g carbohydrates, 3.5 g sugar and 20 g protein. A scoop of organic rice powder has 120 calories, no fat, 4.5 g carbohydrates, no sugar and 24 g protein per 30 g scoop, while 30 g of organic hemp powder has 130 calories, 2.5 g fat, 17 g carbohydrates, 5 g sugar and 9 g protein.
Considerations
Since organic protein powder contains such high amounts of protein per serving, it may actually increase your protein consumption to levels that are in excess of your body's needs. If that is the case, you could experience an elevated risk for heart disease, liver and kidney problems, cancer, diverticulitis or constipation, according to dietitian Katherine Zeratsky. Thus, it's advisable to see your physician before you begin drinking regular protein shakes, using protein powder shakes as meal replacements or making any significant changes to your diet.
References
- Whey Protein Institute; Whey Protein FAQs; 2008
- ChooseMyPlate.gov; Why Is It Important to Make Lean or Low-Fat Choices from the Protein Foods Group?; May 31, 2011
- LIVESTRONG.com MyPlate: Calories in Whey Protein Powder
- MayoClinic.com; High-Protein Diets - Are They Safe?; Katherine Zeratsky, R.D., L.D.; June 19, 2010
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