Goat Whey vs. Plant-Based Proteins: Which is Right for You?

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Choosing the right protein powder can sometimes feel overwhelming, especially if you suffer from digestive issues that leave traditional whey protein off the table. Those with lactose intolerance or dairy sensitivity may find themselves looking at plant-based protein alternatives that encompass a wide variety of different forms of protein, but let’s not forget about goat milk whey. 

Let’s take a deeper look at the differences between goat milk whey protein and plant-based protein powders so you can decide on what protein powder is best for you.

Nutritional Profile Comparison

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Whey protein powders, regardless of cow’s milk or goat milk, contain similar protein content across the board from brand to brand. However, plant-based proteins encompass a large group of different protein sources such as soy protein, pea protein, hemp protein, etc., meaning their protein content can vary significantly from brand to brand.

Plant-based protein powders tend to have lower amounts of protein per scoop than whey proteins as most plant-based sources contain lower amounts of protein by volume than animal-based. Despite this, most protein powders generally contain between 18-30 grams of protein per serving.

Additionally, many plant-based protein powders are not complete proteins. This means they are missing one or more of the 9 essential amino acids needed to build a complete protein source for your body to use. All animal sources of protein are complete but only soy protein and pea protein powders contain all the necessary amino acids to be considered complete plant proteins [1].

This doesn’t mean that plant-based protein powders are inferior. As long as you are getting adequate amounts of protein throughout the day from a variety of sources, it shouldn’t matter if you are using a plant-based protein powder. 

Plant-based protein powders can provide a wider range of nutrients than whey protein powders don’t, including fiber, various vitamins, minerals, and antioxidants. However, whey protein powders tend to be richer in minerals such as calcium and iron. Goat milk whey is also rich in vitamin A and oligosaccharides which are prebiotic fibers that can help support a flourishing gut microbiome [2].

Digestibility and Absorption

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Goat milk whey is known for its benefits in digestion and absorption, particularly when compared to its bovine counterpart. Goat milk contains smaller fat globules which are easily and more comfortably digested and absorbed. Goat milk is also a lot lower in lactose and serves as a great alternative to traditional whey protein powders from cow’s milk in those with dairy sensitivity or lactose intolerance [3]. Check out this chocolate goat whey protein powder from Naked Nutrition. 

The ease of digestion and absorption for plant-based protein powders will depend on the powder but are overall considered easily digestible. Many plant-based proteins contain higher amounts of fiber than whey protein powder which can further aid in digestion.

Impact on Gut Health

As mentioned above, goat milk whey contains an excellent source of oligosaccharides which exert a positive influence on the health and wellness of our gut microbiota. Oligosaccharides are prebiotic fibers that provide a source of nutrition for the beneficial bacteria in our gut that are responsible for mitigating several aspects of human health.

Plant-based proteins don’t typically contain high levels of oligosaccharides comparable to goat milk whey however, pea protein does contain some. Plant-based protein powders can be a rich source of dietary fiber but not always prebiotic fibers.

For example, hemp protein powder contains around 7-8 grams of protein per ¼ cup serving which is 18-28% of the recommended daily intake of fiber for adults [4, 5]. 

Dietary fiber, which can be found in a variety of plant sources, is fermented by the good bacteria in our gut which then produce beneficial metabolites that support a variety of essential functions for our health and wellbeing including maintaining a healthy and balanced gut microbiome [6]. 

During this fermentation process, however, the results can lead to bloating and gas. Especially if you consume high amounts of fiber in your diet. While this is common it can be uncomfortable for some.

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Dietary Preferences and Restrictions

Goat milk whey protein is a suitable option for a variety of diets including vegetarian and lactose-free diets as it contains little to no lactose compared to cow’s milk. It provides the same benefits on exercise performance and muscle growth as cow’s milk whey protein has been shown and provides a hearty dose of high-quality protein per serving but is not suitable for vegan diets as it includes animal products.

Plant-based protein powders can also be suitable for various dietary preferences and restrictions including those following a vegan or vegetarian diet as well as those who have certain food allergies. This will depend on the product.

For example, pea protein is a great plant-based alternative for those who require a vegan or vegetarian option that is also hypoallergenic. It is free of most common food allergies including soy, gluten, dairy, and tree nuts.

Taste, Texture, and Versatility

Whey protein powders, from cow or goat milk, tend to have a smoother and creamier consistency than plant-based protein powders because of the fat content. Plant-based protein powders tend to have a more gritty texture however, this also depends on the type of plant-based protein as these will differ in texture as well.

Regardless of what protein powder you choose, all protein powder products are incredibly versatile and easy to incorporate into a variety of recipes. Common examples of ways to boost the protein in your meals using protein powder would be to include it in smoothies, mix it into a pancake, waffle, or muffin batter, or mix it into sauces and gravies.

The biggest factor to consider when choosing a protein powder that’s right for you is taste. Everyone will have their preferences for taste and texture in their protein powder depending on how they plan to include it in their diet.

Conclusion: Which is Right for You?

Goat milk whey or plant-based protein, regardless of your choice there are benefits to both. When choosing which protein powder is right for you, always consider your personal preferences, dietary restrictions, and goals. 

For example, if you follow a vegan diet but also have a soy allergy, you may choose a plant-based protein powder such as pea protein. If you are hoping to see some gains in the gym and prefer a whey-based protein but have lactose intolerance, goat milk whey is a great option for you. On the flip side, some people prefer certain plant-based proteins because of the fiber content and other nutrients they may add, such as hemp protein.

Whatever choice you choose is the right choice for you so don’t sweat it. 

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