It is something I asked myself while I was pregnant and I couldn’t find much information about it. I did consume some protein powder here and there before I became pregnant, but I wasn’t that used to it. So I wondered can you consume plant-based protein powder while pregnant?
It is not advisable to consume vegan protein powder during your pregnancy. A study from the non-profit organisation Clean Label Project has found that 53 leading brands of protein powder sold in the United States contain elevated levels of heavy metals and BPA. The plant-based protein powders were the worst offenders according to the study done by the non-profit. 75% of the plant-based protein powders contained measurable levels of lead.
Beside the results of this study, protein powder is not a whole food. For pregnant vegans the best and safest way to meet your protein needs is by eating a whole foods plant-based diet. Some whole foods that contain lots of protein are: black beans, lentils or chickpeas, soy, tofu, tempeh, quinoa or hemp seeds. Lentils, quinoa and hemp seeds are also complete proteins and contain all essential amino acids.
So make sure you eat lots of whole foods that contain enough protein to get your needs met. You need 0.8 grams of protein per kg of total body weight. That is approximately 55 grams if your weight is 150 lbs (68 kg). But it is best to aim for 70 gram of protein per day.
Is Vegan Protein Powder Safe During Pregnancy?
When you are pregnant you should be more careful for contaminants like mercury, BPA and lead. Exposing your baby to heavy metals can lead to bad outcomes such as miscarriage. Another study has found a link between lead and mercury intake by pregnant women and negative neuro-developmental outcomes for babies at 6 months of age.
High levels of mercury are found in fish, luckily you aren’t consuming any fish as a vegan so that’s all good. But who thinks about heavy metals such as lead or mercury when consuming protein powder?
A study from Clean Label Project has found that 53 leading brands of protein powders sold in the United States contain elevated levels of heavy metals and BPA.
That’s not all: plant-based protein powders were the worst offenders with 75% of them containing measurable levels of lead. The organic versions of protein powder scored twice as bad for heavy metals.
If you decide to use protein powder, you are trusting the manufacturer that their info is accurate. So if you are already checking that ingredient list, you might be thinking you are consuming a 1-ingredient protein powder shake with for example only pea protein isolate on the ingredient list.
But according to this independent third-party study, the plant-based protein powders were the most contaminated. The study has found elevated levels of contaminants such as arsenic, cadmium, lead, BPA, mercury, mycotoxins, pesticides and residual solvents.
But the study is done in the United States and I live in the UK or Europe? I live in Europe too, the fact that this study is done in the United States is only a precursor to me for other brands, including European ones. Yes there are more regulations in Europe about pesticides and GMO’s, but I would still focus on eating whole foods rather than a protein powder shake to get your protein as a pregnant vegan.
Another element to look for when consuming a plant-based protein powder is added vitamins. If you are taking a prenatal vitamin, your vitamin needs are already met and you might be taking too much of a good thing. For example vitamin A, this vitamin is essential but should not be consumed too much during pregnancy.
If you are on a well-planned whole foods plant-based diet you get all nutrients met. You might not need extra vitamins from a protein powder shake. A study from 2016 shows that an appropriately planned vegan diet is nutritionally adequate and healthful and has health benefits for the treatment and prevention of different diseases. A vegan diet is appropriate for all stages of life, including pregnancy and when breastfeeding; but also during infancy, childhood, adolescence, and for athletes.
If you are not already reconsidering the use of protein powder when you’re pregnant, there are also no long-term studies done to research any long-term effects of (vegan) protein powder use, whether pregnant or non-pregnant.
Protein powder is always a supplement and can never be substituted for a real meal made of whole foods. Consider taking all your proteins from whole foods.
How to Choose a Safe Vegan Protein Powder during Pregnancy?
After all that is said above, you still want to consume a plant-based protein powder? In that case, the best thing you can do is head over to the website of Clean Label Project and check if your desired brand is a clean brand according to their independent study. The best plant-based protein powders according to Clean Label Project are:
Another thing to do is being a conscious consumer. E-mail or call the company of your desired protein brand and ask the manufacturer if they analyse their product for heavy metals, BPA and other environmental contaminants.
Puori Plant Protein Booster
Puori Plant Protein Booster is a protein powder based on pea protein isolate. Pea protein contains many essential amino acids. They also added algae calcium which is calcium extracted from fossil algae. There are 3 ingredients:
- Pea protein isolate (95%)
- Algae (Lithothamnion calcareum)
- Organic rapeseed oil
The brand advices you consult with your healthcare provider when pregnant or nursing before using their product.
Plantfuel Performance Protein Vanilla
Plantfuel Performance Protein is a protein powder based on pea protein, mung bean protein and sunflower and pumpkin seed protein. It has 20 grams of protein per serving of 2 scoops. Plantfuel Performance Protein powder also has all 9 essential amino acids. It is advisable to consult your healthcare provider before consuming when you’re pregnant or nursing.
Best Vegan Protein Sources during Pregnancy
Focus on whole foods. The best vegan protein sources when you are pregnant differ from legumes, leafy greens, nuts, seeds, whole grains and pseudo grains, and even some fruits. A quick list below where to get your protein from as a pregnant vegan. To find out more about protein during a vegan pregnancy read this article.
- Vegetables
- Lentils
- Quinoa
- Hemp Seeds
- Beans
- Tofu, Tempeh, Edamame
- Whole Wheat Grains
- Spelt
- Wild Rice
- Whole Grain Rice
- Nuts or Nut-butter
- Chia Seeds
- Seitan
How Much Protein do I Need as a Pregnant Vegan?
On average you need 70 gram of protein per day when you’re pregnant, vegan or not. You can easily meet this requirement by eating a variety of plant-based foods such as beans, lentils, vegetables, tempeh, tofu, quinoa and whole or pseudo grains.
During your second trimester you need 340 kcal extra per day, during your third trimester you need an extra of 450 kcal per day. When consuming more calories you are likely eating more protein when eating a variety of plant-based foods.
Do you want to learn more about protein during your vegan pregnancy, read this article.
Replacing animal protein with plant protein lowers your risk of mortality.
according to this study