Eating a diet rich in healthy, whole foods is crucial for meeting your daily nutritional requirements. However, if your diet lacks nutrients or you live an active lifestyle, you might be searching for ways to boost your protein intake. Protein powders offer a versatile and quick way to boost your protein on the go, especially if you don't have time to eat or prepare nutritious meals. You can also use protein powder to refuel your muscles and body after a challenging workout, as it delivers essential nutrients faster than solid food.
Though several protein powders are available, two of the most popular plant based proteins are hemp protein and pea protein. Each of these plant proteins offers different amino acid and nutrient profiles, and knowing how they differ can help you determine which is best suited for your diet. Continue reading to learn the benefits of hemp protein vs. pea protein and how they compare.
What Is Hemp Protein?
Hemp protein is a plant protein made by grinding the seeds of the hemp plant. Though it comes from the same plant as marijuana, it does not contain THC, marijuana, or psychoactive compounds. Hemp protein features an earthy and nutty taste and works well in sweet and savory recipes. The type of hemp protein used (hemp protein isolate or hemp protein concentrate) will determine the amount of essential fatty acids which remain intact. Most hemp protein powders contain a higher fat content than other proteins. However, the fats are healthy and anti-inflammatory fatty acids.
Aside from being rich in healthy fats, hemp protein powder also contains all 20 amino acids, including the nine essential ones. These amino acids are considered necessary because the body cannot produce them independently. In addition, hemp protein powder typically contains more vitamins, minerals and fiber than most other protein powders.
Where to Find Hemp Protein Powder?
Even though hemp protein powder has been around for a while, it's only recently begun to grow in popularity. For years, you could only find hemp protein in niche health food markets. Now, hemp is a widely available and popular plant protein used by individuals following a vegan, vegetarian, or dairy free diet.
What Is Pea Protein?
Pea protein is made by extracting the protein from yellow peas. The shell is removed from the pea to extract the protein, and the pea is then milled. Pea protein is a low-sugar and low-carb plant protein which has become increasingly popular amongst those following the ketogenic diet. Pea protein is naturally gluten free, dairy free and soy free. However, it's essential to check the label of all powders before purchase to ensure that they do not contain any high-allergen additives.
Benefits of Hemp Protein
Adding a serving of hemp protein to your daily diet can have several benefits. Continue scrolling to discover how this plant based protein powder can help you meet your nutritional needs.
Hemp Protein Is a Complete Protein
Hemp protein powder is one of the few plant based protein powders that contain all nine essential amino acids and is considered a complete protein source. As a result, people sensitive to dairy, soy, nuts and whey can consume hemp protein symptom-free and ensure that they're getting all of the amino acids needed to rebuild and repair muscles.
Hemp Protein Contains Healthy Fats
The nutritional profile of hemp protein is different from most protein-powders. Because hemp protein is less processed, many nutrients from the hemp seed are carried over into the powder, including the healthy fats. Hemp protein is a source of healthy fats, like omega-3 fatty acids, crucial to good heart health.
Hemp Protein Supports Digestion
Hemp protein is made from ground hemp seeds. These hemp seeds contain significant amounts of soluble and insoluble fibers required by a healthy digestive system. Fiber works to aid in digestion, promote bowel regularity and increase satiety. Hemp protein is an excellent option for individuals with sensitive stomachs and those who may have trouble digesting soy and whey.
Hemp Protein Is Anti-Inflammatory
Hemp protein is a low-allergen protein powder and is an ideal choice for people allergic to eggs, soy, dairy and wheat. In addition, the omega-3 fatty acids, gamma-linolenic and antioxidants in hemp seeds work to reduce inflammation and alleviate symptoms associated with it.
Drawbacks of Hemp Protein
Although hemp protein is loaded with benefits, this plant based powder isn't for everyone. Hemp protein powder contains significantly more fiber than other protein powders, which may cause digestive upset for individuals regularly consuming large amounts of fiber. Hemp protein also tends to be a bit thicker than other powders and does not mix as well as powders like whey. Lastly, hemp protein powder does contain more calories than other plant based proteins because of its high fat and fiber content.
Benefits of Pea Protein
Wondering if adding pea protein to your diet can boost your health? Here are a few of the top benefits of pea protein.
Pea Protein Is Easy to Digest
Pea protein is naturally lactose and gluten free, making it an easy protein to digest for individuals who have sensitive stomachs and food allergies. In addition to being a low-allergen food, pea protein is also vegan and an excellent plant based alternative to proteins like whey.
Pea Protein Is a Complete Protein
Like hemp protein, pea protein contains all nine essential amino acids and branched-chain amino acids, promoting good heart health and blood flow. This plant protein is also high in iron and low in fat, making it an excellent choice for those looking to boost overall nutrition.
Pea Protein Promotes Satiety
Consuming pea protein with meals can help keep you fuller for longer. This increased satiety reduces the chances of hunger-driven snacking and the urge to reach for the candy bowl between meals.
Pea Protein Is Versatile
Pea protein's dairy-free, wheat-free and nut-free nature make it easy to add to anything. Pea protein can be mixed into smoothie recipes, used to create baked goods, or stirred into yogurt. In addition, its mild taste makes it easy to use in sweet and savory recipes.
Drawbacks of Pea Protein
Pea protein is an excellent alternative to dairy-based protein powders. That being, it's not as bioavailable as proteins like whey, which means that our bodies can't readily use the nutrients. When choosing a plant protein powder, review the benefits of hemp and pea protein to determine which will work best with your lifestyle.
Who Should Use Plant Based Proteins?
Wondering if plant based protein is for you? One of the reasons many people choose plant based protein powders over animal based ones is because they are allergic or intolerant to dairy. While whey protein is a popular option, it does come from cow's milk and is not suitable for vegan and dairy-intolerant individuals. Finding a plant based protein option containing a complete amino acid profile can be challenging, so pea and hemp protein powders have become increasingly popular.
Plant Protein Recipes
If, after reading this, you'd like to begin incorporating plant based protein powders like the ones above into your meals, we have you covered. Check out the delicious recipe below for inspiration.
Hemp Protein Truffles

These
Hemp Protein Truffles are a deliciously sweet treat that is as great for you as it tastes. They're made with our
Hemp Protein Powder, Medjool dates,
Organic Old Fashioned Rolled Oats,
Organic and Coconut Flour, and sweetened with maple syrup and dark chocolate chips. Enjoy this sweet treat as an energy-boosting snack in between meals or after-dinner dessert.
Hemp Protein Bars
Ensure that you always have a protein boost on hand by making a batch of these
Hemp Protein Bars. So easy to enjoy on the go, these protein bars can be made ahead and enjoyed throughout the week. In these bars, a handful of whole foods like
Organic Brown Flaxseed Meal and
Whole Wheat Pastry Flour and combined with plant protein to create a truly nutritious snack.
Berry Peachy Hemp Smoothie
Prep this smoothie the night before to enjoy on busy mornings as you head out the door. This
Berry Peachy and Hemp Smoothie recipe uses the sweet flavors of sliced peached and fresh blueberries to create a naturally sweet breakfast that delivers a powerful punch of protein. It's made with our
Oat Bran Cereal and
Hemp Protein Powder and is the perfect way to start your morning off right.
If, after comparing hemp protein vs. pea protein, you've decided that plant based protein is the perfect choice for your lifestyle, visit our online store to purchase a bag of
Hemp Protein Powder and get started making the recipes above. From everyone at Bob's Red Mill, we wish you a protein-packed day!
Note:Eating raw oats is generally safe, but may cause digestive issues or increase the risk of foodborne illness.