What U Ate
5. Protein Fortified With Fiber
Plant-based foods such as vegetables, fruits, legumes and grains are the best sources of dietary fiber (18).
Benefits of getting enough fiber in your diet include normalizing bowel movements, lowering cholesterol levels, controlling blood sugars in people with type 2 diabetes and achieving a healthy weight (19, 20, 21).
Like protein, fiber has been shown to decrease food intake — and body weight as a result (21).
Unfortunately, much — if not all — of the fiber is removed during the manufacturing of plant-based protein powder.
However, some mixed plant-based protein powders are fortified with fiber. Such products combine several protein sources, such as pea, rice, chia seeds and garbanzo beans.
Together, the protein and fiber create a synergistic effect that aids weight loss more than the ingredients individually.
Look for mixed plant-based protein blends that contain more than 5 grams of fiber per serving.
For instance, each 43-gram scoop of Fit meal replacement by Garden of Life packs 28 grams of protein from a variety of plant-based sources alongside 9 grams of fiber.
Similarly, this protein powder from Orgain contains 21 grams of protein and 7 grams of fiber for every two scoops (46 grams).
If you dislike or cannot tolerate milk proteins, egg white protein is a good alternative.
While eggs’ key nutrients are found in the yolk, egg white protein is made only from whites — as the name suggests (22).
It’s created by processing dehydrated chicken egg whites into powder.
Egg white protein products — such as this one by NOW Sports — undergo a process called pasteurization.
This prevents Salmonella and inactivates a protein called avidin, which binds with the B vitamin biotin and hinders its absorption (23).
The appetite-lowering impact of egg white protein is not as strong as that of whey or casein — but research still suggests it can help you eat fewer calories, aiding your weight loss efforts (10).
Like soy protein, pea protein contains all nine essential amino acids, making it a complete protein.
However, pea protein’s amino composition is not comparable to dairy-based protein powders since it’s low in some essential amino acids.
Pea protein powder — such as this product from Naked Nutrition — is made from yellow peas.
It’s hypoallergenic, making it a safe choice for those with intolerance or allergies to milk, soy or egg.
What’s more, pea protein powder is a good plant-based alternative to dairy-based proteins for weight loss.
In one study examining protein and fullness, men consumed 20 grams of a carbohydrate drink or casein, whey, pea or egg protein 30 minutes before a meal (10).
Second only to casein, pea protein showed a strong effect on lowering appetite, which resulted in participants consuming fewer calories overall.
Pea protein doesn’t taste like smashed peas, but it has an earthy taste that some people may dislike.
If this is the case, Naked Nutrition offers a chocolate-flavored pea protein powder that is much more palatable.
Culled from www.healthline.com
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