So far, we’ve explored the fundamentals of protein powders – what they are, how they are made, the various types available, and practical ways to incorporate them into healthy balanced meals. Now, it’s time to dig deeper into the details. How can you confidently choose a protein powder that aligns with your health goals? What ingredients should you prioritize, and which should you avoid to ensure you’re getting a clean, high-quality product? And finally, which plant-based protein powders stand out as some of the best options on the market? We will break it down on this blog!
What to Look for and What to Avoid When Choosing Protein Powders
We prioritize high-quality, organic, whole food-based products. Whenever possible, we also look at certifications and third-party testing to ensure quality and safety. In our kitchen at An Oasis of Healing, we use mainly organic ingredients (we only use conventionally grown ingredients when organic is absolutely not available). We avoid processed foods, sugars, artificial sweeteners, fillers, preservatives, and other synthetic food additives that provide zero nutrition and are potentially detrimental to health.
We use this same approach when evaluating protein powders. Here is a table where we highlight what to LOOK FOR and AVOID when selecting a clean, high-quality plant-based protein powder.
| Criteria | What to Look For | What to Avoid |
|---|---|---|
| Protein Source | - Organic, whole-food plant proteins (e.g., pea, hemp, brown rice, pumpkin seed, sunflower seed) | - Non-organic or conventionally grown sources, especially those with high pesticide use (e.g., conventional soy or rice) |
| Certification | - Certified organic (USDA, EU Organic) | - No third-party certification or quality testing |
| - Non-GMO Project Verified | ||
| - Third-party tested for safety (NSF, Informed-Sport, USP) | ||
| Sweeteners | - Natural sweeteners like stevia, monk fruit, or coconut sugar (organic) | - Artificial sweeteners: sucralose, aspartame, acesulfame potassium (Ace-K), saccharin |
| Flavors | - Natural flavors derived from organic whole foods (e.g., organic vanilla, cacao) | - Artificial flavors or "natural" flavors without transparency about their source |
| Fillers & Thickeners | - None, or minimal or naturally derived thickeners like organic guar gum, organic xanthan gum | - Synthetic fillers, gums, and thickeners like carrageenan, polysorbate 80, maltodextrin, or silicon dioxide |
| Preservatives | - No preservatives or naturally occurring preservatives from whole foods, like citric acid or rosemary extract | - Synthetic preservatives: potassium sorbate, sodium benzoate, calcium propionate |
| Coloring Agents | - None or natural coloring derived from whole foods (e.g., beetroot powder, turmeric) | - Artificial colors: FD&C Red No. 40, Yellow No. 5 (tartrazine), Blue No. 1 |
| Additives | - No additives, or minimal necessary for functionality | - Hydrolyzed proteins with MSG, autolyzed yeast extract, or other flavor enhancers |
| Protein Content | - High protein concentration per serving (typically 18-25g) | - Low protein content relative to serving size or products with excess fillers to bulk up weight |
| Digestibility | - Proteins with added digestive enzymes (e.g., bromelain, papain) for enhanced absorption | - Products known to cause bloating or discomfort without providing digestive support |
| Sourcing Transparency | - Clear labeling about the source of ingredients and manufacturing practices | - Vague or incomplete labeling about ingredient sourcing or country of origin |
| Heavy Metal Testing | - Brands that provide transparent heavy metal testing results, especially for plant-based powders (common for rice, soy and hemp protein) | - No mention of heavy metal testing, which may indicate a higher risk of contamination (e.g., lead, arsenic, cadmium) |
Important Notes
- Organic Certification: Protein powders made from non-organic crops like soy, rice, or pea can have significant pesticide residues. Choose USDA Organic or equivalent certifications to minimize pesticide exposure.
- Third-Party Testing: Independent testing by organizations such as NSF Certified for Sport, Informed-Choice, or ConsumerLab ensures the product meets safety and purity standards.
- Heavy Metal Contamination: Plant-based protein powders can sometimes have higher levels of heavy metals like lead or arsenic due to soil contamination. Select brands that disclose heavy metal testing and meet safe limits.
Best plant-based protein powders on the market.
We typically refrain from endorsing specific brands or recommending a single product. However, the protein powder market can be overwhelming, with an immensity of options, conflicting information, and many low-quality products. Our goal is to provide evidence-based guidance to help you make informed decisions and navigate this complex market.
We looked for protein powders produced with minimal, whole-food ingredients, avoiding artificial fillers, flavors, and sweeteners, and sourced from organic, non-GMO plants. Our selection prioritizes low-carbohydrate and low-sugar options (less than 4 grams of carbohydrates per serving), which is especially important for individuals managing conditions like cancer, where maintaining high protein intake without excess sugar is crucial.
The products below were tested for quality, purity, and safety, undergoing third-party verification to ensure they meet stringent manufacturing standards and are free from harmful contaminants like heavy metals (e.g., arsenic, lead), pesticides, and synthetic additives such as sucralose, aspartame, and acesulfame K.
Here are some of the best, cleanest, and healthiest plant-based protein powders on the market1,2,3:
Sunwarrior Warrior Blend
- Protein Source: Pea protein, hemp, goji berry
- Protein: 27g per serving
- Carbohydrates: 2g per serving
- Sweetener: Organic stevia
- Features: USDA Organic, non-GMO, hypoallergenic, third-party tested
Garden of Life Raw Organic Protein
- Protein Source: Pea, sprouted grains, seeds
- Protein: 22g per serving
- Carbohydrates: 4g per serving
- Sweetener: Organic stevia
- Features: USDA Organic, non-GMO, added digestive enzymes, third-party tested
Four Sigmatic Plant-Based Protein
- Protein Source: Pea, hemp, chia, pumpkin, coconut
- Protein: 18g per serving
- Carbohydrates: 2g per serving
- Sweetener: Organic coconut sugar (low)
- Features: Organic, free of gums and fillers, includes adaptogenic mushrooms
Nuzest Clean Lean Protein
- Protein Source: Pea protein isolate
- Protein: 20g per serving
- Carbohydrates: <1g per serving
- Sweetener: No added sweeteners
- Features: Minimal ingredients, allergen-free, very low carbohydrate
Orgain Organic Protein
- Protein Source: Pea, brown rice, chia
- Protein: 21g per serving
- Carbohydrates: 6g per serving
- Sweetener: Organic stevia
- Features: USDA Organic, non-GMO, smooth texture, ideal for blending
Sprout Living Epic Protein
- Protein Source: Yellow pea, sunflower, pumpkin seeds
- Protein: 19g per serving
- Carbohydrates: 2g per serving
- Sweetener: Organic stevia
- Features: Organic, non-GMO, free of common allergens
Truvani Plant-Based Protein
- Protein Source: Pea, pumpkin, chia
- Protein: 20g per serving
- Carbohydrates: 3g per serving
- Sweetener: Organic stevia
- Features: USDA Organic, few simple ingredients, third-party tested for heavy metals
KOS Organic Plant Protein
- Protein Source: Pea, quinoa, chia, pumpkin, flax
- Protein: 20g per serving
- Carbohydrates: 6g per serving
- Sweetener: Organic monk fruit, stevia
- Features: USDA Organic, non-GMO, includes fiber and digestive enzymes
Important Note
It is important to highlight that the products listed above are presented in no particular order of preference and were selected based on reviews and ratings from reputable websites that specialize in evaluating protein powders1,2,3. These sources provide insights into product quality, ingredient transparency, and third-party testing, allowing us to provide an informed selection without conducting independent testing.
Why Choose These (or Other Healthy, High Quality) Protein Powders?
These options stand out because of their commitment to clean ingredients, transparent sourcing, and safety testing. These are some of the most important factors we look at when sourcing ingredients and products for our clinic in Arizona. Furthermore, opting for protein powders with few, whole ingredients, minimal processing, and free from synthetic fillers or sweeteners, ensures better digestibility and bioavailability while supporting overall health and healing. It is also important to choose products tested by third-party labs to reduce the risk of contaminants such as heavy metals, guaranteeing both purity and quality.
Now that we have covered everything (or almost everything!) you need to know about protein powders, it is time to jump into the fun part – delicious and healthy recipes! In our next blog, we will share a variety of nutrient-rich meals and snacks that incorporate protein powders. Trust us, you will want to bookmark these recipes! Stay tuned!
References
- Setrakian S. The 11 Best Vegan Protein Powders, Tested and Reviewed. Very Well Health. Updated Oct 11, 2024. https://www.verywellhealth.com/best-vegan-protein-powders-8672773, accessed Nov 28, 2024.
- Klamer H. The 12 Best Vegan Protein Powders, Tested and Reviewed. Very Well Fit. Updated Aug 01, 2024. https://www.verywellfit.com/best-vegan-protein-powders-4159964, accessed Nov 28, 2024.
- Ward B. The 13 Best Protein Powders Without Artificial Sweeteners (2023). Updated May 23, 2023. The Workout Digest. https://theworkoutdigest.com/best-protein-powders-without-artificial-sweeteners/, accessed Nov 28, 2024.
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