Plant protein vs milk protein supplements: What really works? Busting myths

Milk protein supplements like casein and whey contain all essential amino acids and are considered complete protein, while plant protein supplements do not contain all essential amino acids and are not considered as complete; soy being the only exception with complete amino acid profile and higher protein quality.If various plant proteins like grain and millets, dals and pulses, nuts and oilseeds are combined and blended with precision, it can contribute to good amino acid profile i.e. higher quality protein, healthy fats and provide adequate amounts of various micronutrients which cannot be supplied through milk-based supplements and require fortification process to fulfil the needs. Careful combination provides adequate amounts of Protein, Dietary Fiber, Folates, Iron, Zinc, Selenium, Potassium, Calcium, Phosphorus, Magnesium, Selenium. These can be considered for those opting to be completely vegan or are allergic to milk proteins or are lactose intolerant. Plant protein supplements may contain soy & gluten (present in wheat, barley, oats), some might be intolerant or allergic to these ingredients, so it is advisable to read labels before consumption. Phytonutrients which are present only in plants fight inflammation and exhibit antioxidant activity which quench harmful free radicals damaging our cells and tissues and thus help prevent & fight several chronic diseases. Pea protein supplements are also gaining popularity as it is free of gluten, lactose and other allergens.Casein-based supplements contain some amount of lactose which can result in bloating & diarrhoea in high dosage, but whey protein supplements especially isolate, contain minimal or no lactose and can be suitable for lactose intolerant individuals. In comparison to whey protein supplements which contain minimal or no fat, casein-based supplements contain moderate amounts of fats. Whey Protein supplements have higher leucine content, an essential amino acid which cannot be produced by our body and has to be supplied through diet; it digests and absorbs quickly and is more efficient in muscle protein synthesis and muscle repair process in comparison to soy protein or plant-based proteins or even casein-based supplements. These are also ideal around workouts. Casein protein digests slowly with slow and steady release of amino acids and is better before fasting situation like sleep. Long term & higher intake of whey protein has been linked to damage to kidneys and liver, can even cause osteoporosis, and behavioural changes. Thus, these supplements should be consumed with caution, under medical supervision.In critical illness, milk protein supplements which are manufactured with added micronutrients, have been shown to improve nutritional status of ICU patients. There is increased muscle atrophy and muscle loss in such patients, muscle breakdown increases and muscle protein synthesis becomes a challenge. It becomes important to provide adequate amounts of protein and calories to such critically ill patients who are at high risk of malnutrition. Whey protein or at times combination of whey and casein helps in recovery if administrated correctly in terms of dosage, considering blood parameters and diagnosis.However, Digestible Indispensable Amino Acid Score (DIAAS), which estimates quality of protein, milk outweighs plant protein and is outstanding in terms of protein quality. Though Soy also has higher DIAAS, is rich in phytoestrogens and isoflavones which offer wide range of health benefits, side effects may include constipation, bloating, diarrhoea. There has been interaction of soy products with mono amine oxidase inhibitors (a group anti-depressant drugs) which can cause dangerously high blood pressure among individuals.One should consider benefits and concerns of both types of protein supplements and depending on tolerance, disease condition and requirement, protein supplements should be consumed under prescription of a qualified clinical dietician, provided one is not able to meet nutritional requirements with natural unprocessed ingredients. None the less, combination of plant and milk protein-based supplements may also be considered for optimal health and in case of nutritional deficiencies.Dr. Swati Bhushan, Chief Clinical Nutritionist, Fortis Hiranandani Hospital, Fortis Vashi, Navi Mumbai