What ingredients to AVOID in Protein Powders?
Protein Powder, from shakes and smoothie bowls to a sweetener replacement in baking recipes I use protein powder daily. It really has to be the biggest game changer in my health management not only for the easy of consuming a meal on the run (insert 3 kids running late) but it also to help maintain weight, balance hormone regulation by maintaining a steady blood sugar, supports detoxification, eases digestion, boost your immune system and increases skin and hair growth and radiance.
The problem is everyone and their brother are making protein powders these days and while that is great for supply and availability, many manufactures are not doing it responsibly or ethically and only looking to make a buck. And like me, if you love something so much you are always looking and trying all the top names, which I have tried so many, but none of them met my standards. Either they tasted bad, chalky and heavy, some were way too sweet or artificial tasting, and honestly most were just plain gross with the ingredients they use.
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To start its about the Protein source.
Protein is a key nutrient for so many metabolic reactions in our body. Not just a ket to fat loss and body shaping but protein is essential to build skin (collagen) and hair, support lean muscle, maintain fluid balance, provide a catalyst for chemical reactions including cellular transport (in & out) , its necessary for the formation of hormones, acts as a acid/base buffer and a powerful neurotransmitter. I mean it does so much to boost our metabolism and regulate the appetite by balancing our blood sugar and an integral component to the detoxification pathways.
induce satiety, increase secretion of gastrointestinal hormones, and increase diet-induced thermogenesis
A quality protein drink made from whole food ingredients can benefit your health in a number of ways.
Protein is also the key nutrient that helps you get ageless glowing skin and lean toned muscles. I’ve been in the fitness and health industry since my mid 20s and have tasted many kinds of protein on the market. Some made me gain weight, some constipated me for days, and some made me feel bloated. This was the main reason I decided to design my own.
Typical protein sources for protein powders include:
Milk aka Whey aka Casein
Egg
Soy
Rice
Pea
What’s Wrong:
Many companies claim to use high quality ingredients, but under careful examination of ingredient labels you are sure to find otherwise, Here are some of the common ingredients to be cautious of;
1. Whey, Whey Protein Isolate (WPI), Whey Protein Concentrate (WPC) [1] [2]
Whey is cow’s milk. Before processing, about 20% of the protein in milk is whey and the other 80% is made up of the slower-digesting casein proteins. It’s a long process to actually obtain whey usually starting from its collection as a by-product of cheese or yogurt production. It undergoes denaturalization and processing steps used to reduce the fat and carbohydrate content. Concentrates have a 30-90% ratio of protein to fat & carbohydrates while isolate has been processed further and contains > 90% protein. All of this processing, though you get to the basic amino acid, they could pose risk factors to its chemical structure integrity. Not to mention, conventional whey is produced from conventional cows that are crammed into feedlots, fed a diet rich in GMO pesticide covered corn and soy, pumped with antibiotics and growth hormones ( rBST/rBGH) …. all these toxic chemicals remain attached to the whey your consuming.
Concentrate vs. Isolate : differences are caused by the processing methods to extract Whey. whey isolate (the protein has been isolated and is free of fat/lactose) While whey concentrate contains tends to be more expensive than whey concentrate (because it is purer
I’m not against cows, but when shopping I only source from grass-fed cows. They have a higher Omega-3 to Omega-6 ratio, are higher in antioxidants, vitamins E, vitamin A, and glutathione and most importantly they do not contain GMOs, heavy metals, hormones and toxic chemicals (read more why grass-fed is better).
Another issues with whey is that many people are reactive to lactose and/or casein because…well lots of reasons really, maybe they are unable to adequately produce the digestive enzymes necessary too breakdown the substance or because we are not genetically designed to be consuming cows milk. Dairy itself is highly acidic and mucus forming in the body.
If you consume whey and have any of these symptoms you may be reactive/allergic to dairy / whey [3] [4]
bloating, stomach pains, cramps, flatulence, GI Distress
reduced appetite, nausea, fatigue
headache, low-grade head cold feeling
stuffiness, increased mucous production
redness or bumps on your extremities (mine were the backs of my upper arms)
The take aways : grass-fed whey isolate is identical to conventional whey isolate in amino acid content but not in heavy metals or toxic chemicals content. If your’e reactive to whey/dairy you should not consume it at all since that is a sign your body does not like it. Consider non-whey protein sources.
2. Soy Protein [5] [6] [7][8]
“Soy protein isolate” is generated from defatted soybean flakes that have either been washed in alcohol or water to remove the sugars and dietary fiber. They are then dehydrated and turned into a powder. There is very little fat and no cholesterol but they also contains phytates and gooitrogens. Phytates are bad because they bind to minerals like zinc, calcium, iron and magnesium and make them unabsorbable /unavailable for your body. Goitrogens are compounds that inhibit the thyroid’s ability to utilize iodine correctly which could lead to hypothyroid problems. Another factor is soy also contains isoflavones which can act to increase estrogen in the body, and increased estrogen has been linked to so many negative effects including lowering your testosterone levels. This increase in isoflavones is also linked to certain types of cancer. If I havent convinced you enough how bad soy might be, the main reasons why you should avoid soy is lectins. Lectins can alter your leptin sensitivity (hunger and energy expenditure signals), making your brain think it’s hungry even when your body has more than enough calories. Leptin resistance could lead to insulin resistance, which could lead to a host of problems also known as the metabolic syndrome.
And I haven’t even touched on that 90% of the soy available in the US is GMO and glyphosate sprayed and that in America soy allergy is one of the fastest growing allergic reactions.
If you consume soy and have any of the following reactions you may be reactive/allergic to Soy [9][10]:
Abdominal pain, diarrhea, nausea or vomiting.
Tingling or itchy mouth.
Skin reactions including redness (flushing); rashes; hives; itching; swelling; scaly skin (eczema)
Swelling of the lips, face, tongue and throat, or other body parts.
Wheezing, a runny nose or breathing difficulty.
2. Gluten [14]
Food sensitivities to gluten can cause an immune-mediated response in the gut that results in inflammation. The GI distress then causes a whole range of health problems including hormonal imbalances, skin conditions, fatigue, mood swings, and headaches.
3. Dextrins/Maltodextrin [11]
These dextrins are produced by the hydrolysis (removal of water) from starches. In America that is typically GMO corn. Being a starch this can raise glycemic load, which contribute insulin reactions and fat storage. The GMO corn as stated about is full of toxic pesticides and chemicals that can cause gastrointestinal distress in some people. For its function, it acts as a fillers to bulk up the powder (making it cheaper) and allows for the protein to mix easier with liquids.
4. Natural Flavors
The FDA considers use of the term "natural" on a food label to be truthful and non-misleading when "nothing artificial or synthetic…has been included in, or has been added to, a food that would not normally be expected to be in the food." However, several reputable agencies have confirm that several food manufactures who openly label their foods as “natural” are in fact full of genetically engineered ingredients (not natural) as well as toxic pesticides, antibiotics and hormones (not natural either). Also, these “natural ingredients” are produced in ways that increase the use of toxic pesticides, misuse antibiotics or include growth hormones.
the take away, “natural flavors” can contain GMO’s & synthetic chemicals!
5. Artificial Sweeteners [12][13]
The most common artificial sweeteners used in protein powders are sucralose and acesulfame potassium. The use of artificial sweeteners is to achieve a nice level of sweetness while decreasing caloric intake. Why? They are not metabolized by the body because “our bodies don't have the enzymes needed to digest them.“
The problem arises not only in gastric distress such as bloating and reflux but also in headaches, mood swings, migraines and weight gain. Not to go too in-depth but simply the human body and brains respond to these sweeteners is very complex. Not only do they trick our brain into tricking it into thinking we’ve consumed sugar and when digestion does not provide the glucose then your brain craves it much more stronger!. Artificial sweeteners are between 200 and 20,000 times sweeter than sugar, and thus overstimulates our sugar receptors and may limit our tolerance for more complex (healthy) flavors. So this hyper-sweetness makes less intensely sweet foods, such as fruit, less appealing and unsweet foods, such as vegetables, downright unpalatable.
Other sweeteners to avoid include sucralose, splenda (955), aspartamine, equal, NutraSweet (951), or saccharin (954).
7. Vegetable oils (high oleic Sunflower oil) [16]
These ingredients are often added to increase richness and make them taste creamy. However, these highly processed fats are derived from hydrogenated sources and contain trans fats, which are more harmful than saturated fats because their cellular structure is so unstable. Trans fats raise body levels of triglycerides and bad cholesterol (LDL) and lower levels of good cholesterol (HDL). This dyslipidemia is a recipe for metabolic dysfunction. Furthermore, vegetable oils are often high in omega-6 fatty acids, which contributes to the growing misbalance
8. Thickeners and gums
Thickeners and gums, including xanthin gum, Gellan Gum, Locust Bean Gum are manufactured from soy or corn and can cause bloating, constipation and gas. They are little like glue in digestive system.
The Solution:
With all my food choice consumption, I believe in whole real food without any added chemicals. Products without toxins and brands that are completely transparent with ingredient sourcing and chooses the best ingredients in far trade practices from sustainable sourcing. And that’s why I choose Arbonne Protein Powder.