What vegetable protein powder to use to maintain your health?
More and more people are choosing a daily greens superfood powder food mode, and companies have understood this well. Surfing on the plant business, they offer many new products for green protein powder vegetarian athletes and in particular many vegetable powder proteins. It is also a choice that some people are tempted to do after discovering that their gut is in poor health and that the consumption of milk protein exposes it to fragility in the face of autoimmune diseases, such as type 1 diabetes
In this article, I will review all existing plant proteins in commerce and explain which ones are harmless, which ones are dangerous, and why + review 5 daily greens superfood powder.
Raw brown rice protein sprouts and health
Indeed, cereals also contain phytase in their envelope, an enzyme whose role is to degrade phytic acid: soaking or germination can release the enzyme that attacks phytic acid, so that its content eventually decreases but rarely more than 60% (3, 4, 5). In addition, this technique is not always effective if the cereal does not contain enough phytase, and this is particularly the case of whole rice. Brown rice proteins should be avoided to avoid demineralization.
5 daily greens superfood powder review
The problem of lectins: Lectins are proteins found in large quantities in cereals, legumes, potatoes but also on the surface of certain bacteria and in minute amounts in certain fruits and vegetables. Despite their omnipresence, and after more than a century of research on these substances, their exact biological role in plants is still not fully understood. However, they are considered to play a role in their growth and defense against pathogens, acting as natural insecticides. Lectins began to interest the research when they were found to be toxic: exposure to less than 2 mg of ricin, castor lectin (from which castor oil is drawn) by inhalation or injection causes death, which classifies ricin as 6000 times more toxic than cyanide. Although it is an exceptional toxicity, most lectins are of concern because it has been shown that some of them were not completely destroyed by cooking or our digestive enzymes and they could pass in the blood (6). And when they do not pass into the blood, they can disrupt intestinal villi, increase permeability and thus open the door of many diseases, especially autoimmune. In general, lectins seem to exert strong biological activities in all mucous membranes: in the stomach, they can stimulate the production of acid and prevent the regeneration of the mucosa which causes a stomach ulcer. In the respiratory tract, lectins would make mucous membranes permeable, which would facilitate the occurrence of respiratory infections (bronchitis, sinusitis, rhinopharyngiytes, etc.) (7). Contrary to what many coaches say germination does not eliminate lectins rice (agglutinin) (it's different for legumes), studies show that it has no effect or that it lowers its content a little but not enough (8, 9) It must be said that these are usually paid by the sellers of rice protein, so we understand better their willingness to impose their point of view. In fact, if one wishes to preserve one's health one will avoid consuming proteins of raw brown rice sprouted.
Pea Protein / Soy Protein and Health
According to Roquette, a world leader in the production of starches and proteins obtained by chemical means, pea and soy proteins are heated before being crushed. The heat makes it possible to destroy a good part of the lectins which is a good thing. On the other hand, this process has no effect on the presence of phytic acid and other anti-nutrients: saponins and cyanogenic glycosides (source).
Soy and pea proteins are promoted as valuable sources of vegetable protein because they would be "very digestible" because of a good PDCAAS score. The PDCAAS is a calculation that estimates the quality of a protein by comparing its amino acid content and comparing it to what would be our ideal need while taking into account our ability to digest it. This method is currently the most reliable for measuring the quality of a protein, especially when compared to the old methods of biological value (BV), protein efficiency ratio (CEP / PER) or chemical index. But PDCAAS is also free of defects, for example, it is known that this measure does not properly take into account the presence of food antinutrients. So, in 2005, Canadian public health researchers have shown that when considering the effect of antinutrients on digestion, PDCAAS for soybeans or peas is reduced by 50% (10). As with cereals, legume antinutrients aim to protect the plant from predators such as birds, rodents, bacteria or larger mammals. There are manufacturing methods that can eliminate phytic acid (11), but they are expensive and not used for the manufacture of sports products. To believe that there is written "pigeon" on our forehead ... the antinutrients of legumes aim to protect the plant from predators such as birds, rodents, bacteria or larger mammals. There are manufacturing methods that can eliminate phytic acid (11), but they are expensive and not used for the manufacture of sports products. To believe that there is written "pigeon" on our forehead ... the antinutrients of legumes aim to protect the plant from predators such as birds, rodents, bacteria or larger mammals. There are manufacturing methods that can eliminate phytic acid (11), but they are expensive and not used for the manufacture of sports products. To believe that there is written "pigeon" on our forehead ...
The problem of saponins: saponins are antinutrients found in all legumes. Studies in mice or human cells all conclude that saponins disrupt the intestinal barrier and literally form "holes" (12). This process is the first step towards the appearance of an autoimmune disease (see here for more details and scientific references) and inflammatory diseases. But the toxicity of saponins is not immediate: it depends on the dose ingested and the duration of cooking (13). While lentils or tofu contain between 1 to 4 mg of saponins per kilo, soy protein powder that is almost uncooked contains more than 10 mg per kilogram!
The problem of cyanogenic glycoside: Cyanogenic glycoside is responsible for the major toxicity of legumes when eaten raw. Symptoms include diarrhea, vomiting, muscle pain, rhabdomyolysis (massive destruction of muscle tissue that may cause kidney destruction), myocarditis, and possibly death (14, 15). Fortunately, the cyanogenic glycosides are destroyed by cooking, and nobody would have the idea to eat raw legumes. The process of manufacturing protein powder also destroys it. The problem is that heat converts the cyanogenic glycoside into thiocyanates, substances that are known to interfere with the normal functioning of the thyroid gland by preventing the uptake of iodine (16). Although this is of concern for healthy adults, it seems to be a lot more important for pregnant women because thyroid hormones are necessary for the normal development of the fetal brain. In 2007, researchers at the University of Texas in the United States postulated that the temporary lack of thyroid hormones during weeks 8 to 12 of pregnancy prevented the migration of neuronal cells into the fetal brain, causing morphological changes irreversible found in autism. Among the causes of this temporary deficit in hormones, they cite the exposure to herbicides, tobacco, mercury or PCBs which have the property of blocking the thyroid enzymes but also the foods rich in thiocyanates, foremost among which legumes, potatoes, millet.
Hemp protein and health
Hemp has been used by humans for only a few thousand years, so we do not have a huge setback on its properties. However, hemp has huge advantages compared to other vegetable protein powder: little or no known antinutrients, no phytoestrogens, good intake of omega-3. Due to a lack of specific scientific studies on this protein, it is difficult to say with absolute certainty that it will not pose any problem in case of autoimmune or intestinal disease but this seems an excellent alternative to milk proteins. cow or rice or soy protein. It is the vegetable protein that I recommend but monitors the reactions of your body after consumption.
If you want to eat more vegetable protein, the best advice I can give you is to eat whole and natural foods. Lentils, kidney beans or rice, when cooked, have far fewer health hazards. Remember that all protein powders, be they animal or vegetable, should only be seen as practical tools when you cannot eat real solid foods.