Protein powder is an efficient, easy and delicious way to get more protein in your diet. Even so, it's important to know safely choose and consume protein powder.
According to Dr. Michael Roizen, chief wellness officer of the Wellness Institute at Cleveland Clinic, consuming large amounts of protein, over 140 g of protein daily, causes your body to excrete calcium, creating bone loss.
Choose your protein powder wisely before making your smoothies.
Protein Sources
Basic protein powders are made of whey, soy, rice or eggs. Other types of protein powder, such as fish or hemp protein powder, are less popular but can also provide quality protein. Use protein powder in smoothies and soups or baked it in breads and desserts to get the protein your body needs.
Allergies
Your body absorbs whey protein more quickly than other sources, with a 99 percent protein digestibility. If you're lactose intolerant, Andrew Weil, M.D., author and integrative medicine pioneer, says you still may be able to consume whey protein powder.
Dr. Weil says if you're allergic to milk protein, you need to identify whether your irritant is casein or whey before you use whey protein. Casein is irritating to the immune system; you know you have reactions to casein if you have eczema, digestive problems, chronic bronchitis or asthma.
Genetically modified soy
Soy protein powder has a 95 percent protein digestibility. However, if the soy is a genetically modified organism (GMO) soy, it isn't as nutritious and can become antibiotic-resistant in your intestines. GMO means the DNA of soy (or another food) has been altered by scientists to make something different. Nearly all soy (91 percent) grown for commercial use in the U.S. is GMO soy.
Nutritionist Judy Lindberg McFarland, owner of Lindberg Nutrition, recommends non-GMO soy. Read the product label when buying soy protein.
Egg
Egg protein was known as the gold standard of proteins, especially among body builders, until whey protein became available. Whey has higher quality protein than eggs. Eggs have a protein digestibility of 98 percent. Avoid egg protein powder if you're allergic to eggs or chicken.
Rice
Of the four main protein powders, rice protein powder is the only one that does not contain all of the essential amino acids. However, rice protein is thought to produce the least amount of allergic reactions, with amino acids similar to mother's milk.
Tips and Warnings
Find whey, soy, rice and egg protein powders in natural health food stores and online. Some pharmacies and grocery stores are beginning to sell protein powders also.
Look for a powder with no refined sugar (listed on the ingredients label as sugar, sucrose, dextrose, maltose or corn sweeteners) or aspartame, an artificial sweetener.
