Even though animal-based ingredients are known to provide high quality protein, what is less known is that many plants also contain protein. Soy and peas are popular non-animal-based sources for protein. Other plants and grains like rice, flax, pumpkin, and hemp also contain high amounts of protein and can be processed in a way that increases their natural protein content. Additionally, plant and grain-based sources of protein require less water and land to grow and have less of a negative environmental impact than animal-based sources of protein. The downside about these plant and grain sources of protein is that the body cannot use them as efficiently and effectively as their animal-based counterparts. To counteract this, often multiple sources of non-animal protein are combined together to create a product that has a higher quality protein source than its individual components. As discussed, rice and flax proteins are typically combined with pea protein to create a product that can be used by the body just as efficiently and effectively as animal-based sources of protein. Other sources of plant-based protein-- like pumpkin and hemp—can also be combined with pea protein to create a similar high quality protein source. Let’s dive a little deeper into these unique protein sources.
Pumpkin Protein: Pumpkin protein is found in pumpkin seeds and is allergen free, non-GMO and/or organic certified. Like flax protein, pumpkin protein is created as a by-product of pumpkin seed oil production. As oil is removed from the pumpkin seed, the remaining material is pressed and made into pumpkin protein. Pumpkin seed protein is about 60-70% protein content. The remaining 30-40% of the material is dietary fiber, Omega-3 fatty acids (or good, unsaturated fats), magnesium, zinc, and antioxidants. The combination of antioxidants and Omega-3 fatty acids help improve skin appearance and health; heart, and immune health. (High zinc levels also contribute to immune health claims.) Pumpkin seed protein is also high in the amino acid tryptophan, which has been studied to improve sleep quality, relaxation, and improve mood. The high amount of magnesium also accentuates the mood improving benefits as well as providing blood sugar management. Finally, the high amount of dietary fiber (combined with the protein) helps increase satiety and keeps you full for a longer amount of time.
There are a couple downsides with pumpkin protein. First, the high amount of dietary fiber. When the body is not used to consuming high amounts of dietary fiber, bloating and gas can occur. Other protein sources do not have as much dietary fiber and will not produce these symptoms. Second, like other vegan proteins (except soy), pumpkin protein is not a complete source of protein. Although it contains all essential amino acids, they are not in amounts that the body needs to function effectively and efficiently. To counteract this, pumpkin protein is combined with pea protein, which contains in excess the amino acids that pumpkin protein is lacking in. This combination creates a product that has a complete amino acid profile.
Hemp Protein: Hemp protein is derived from the seeds of the same hemp plant that is used to produce marijuana. Hemp protein does contain cannabinoids (the components that create marijuana and CBD’s benefits), including the psychoactive THC. Fortunately, they are just at trace levels; not enough to elicit any sort of “high” or to even show up on a standard drug test. Like pumpkin and flax, Hemp protein is made as a by-product of hemp seed oil production. Unlike the other proteins, the resulting by-product is relatively low in protein; only about 35-50%. The rest of the hemp protein is comprised of dietary fiber, unsaturated (good) fats, and a high amount of phosphorous, magnesium, calcium, iron, manganese, zinc, and copper. The major benefit of hemp protein is its ideal ratio of the two main unsaturated fats—Omega-3 and Omega-6 fatty acids. These fatty acids (especially in the correct ratios) are known to improve skin and heart health and may even help weight management. Another benefit (and downside) of hemp protein is its high dietary fiber content. Studies have shown that a combination of protein and fiber does help keep you full longer than just consuming protein or fiber alone. However, consuming large amounts of fiber at a time can cause digestive discomfort such as bloating and gas.
There are a couple of other downsides of hemp protein. First, the taste. Hemp has a very distinct green, earthy, and slightly nutty taste that tends to be very polarizing for people (people either love it or hate it). It is usually recommended to consume it in a smoothie with other ingredients to hide its distinct taste or as a baked good where its natural nuttiness can be complemented (like in brownies). On its own, it is not recommended to drink it in a shake. When hemp is added to water, it tends to have a gritty texture and sinks to the bottom of the cup. The other downside of hemp is that it is not a complete protein. Like the other vegan proteins discussed, hemp is typically combined with pea protein to form a product that has a complete amino acid profile (or a complete protein).
Where have you seen pumpkin and hemp proteins? Are they usually combined with another protein source? Let us know!