Rice protein powder - Vegetable protein

Rice protein is a plant-based, well-tolerated protein powder - but with a low biological value and a crumbly texture. When it makes sense and when better alternatives are suitable.

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Wissenswertes über "Rice protein powder"

Rice protein powder is made from wholegrain rice or rice germ and is a vegan source of protein that is particularly popular with people with lactose intolerance, gluten intolerance or a vegan lifestyle.

Rice protein powder is made from wholegrain rice or rice germ and is a vegan source of protein that is particularly popular with people with lactose intolerance, gluten intolerance or a vegan lifestyle. It provides around 70-90% protein, is rich in fibre, vitamins of the B complex and minerals such as iron and magnesium. As a hypoallergenic protein, it is considered to be well tolerated - however, rice protein also has some nutritional and physiological limitations compared to other protein sources.

A major disadvantage of rice protein is its lower biological value, as it contains relatively little lysine - an essential amino acid that is important for muscle building, immune function and collagen synthesis. This makes it less efficient for muscle regeneration and tissue building compared to animal proteins (such as whey or egg white) or plant-based alternatives (e.g. pea or soya protein).

Rice protein is nevertheless suitable as part of a combined protein supply, for example in conjunction with pea protein, in order to equalise the amino acid balance. However, in competitive sports or with increased protein requirements, it may make more sense to use higher-quality individual proteins or combinations. In some products, reference was also made to a possible arsenic content in rice cultivation - here, attention should be paid to tested quality products.

Important characteristics of rice protein powder:

Plant-based, hypoallergenic protein - well tolerated

Lower lysine content→ lower biological value

Less suitable for intensive muscle building

Often gritty mouthfeel, sometimes less soluble

Ideal in combination with or as a vegan protein source

Literature references

Tang, J. E. et al. (2009). "Role of protein and amino acids in promoting lean mass and recovery." Journal of the American College of Nutrition.
Messina, M. (2010). "Insights gained from 20 years of soy research." The Journal of Nutrition.
EFSA (2014). "Scientific Opinion on Arsenic in Food." EFSA Journal.