One simple trick to choosing the protein powder that works for you.
What really muddies the process of buying a quality protein powder is the amount of wrong and misleading information swarming around. Often, many products have incorrect labelling, which tricks consumers into buying products with sweeteners, preservatives, and pesticide residues. Brands also resort to revealing half the information of their content. Such opacity warrants complete knowledge on the buyers’ part. Let's find out why protein powders are important at all:
Protein is essential for muscle repair and growth.
Protein can help with weight management by promoting feelings of fullness and reducing overall calorie intake. Protein shakes can serve as a meal replacement or a healthy snack.
Protein powder is a convenient way to increase protein intake, especially for those with busy lifestyles. It can be easily added to smoothies, shakes, or recipes. Also, protein powder is an easy and healthy way to incorporate higher protein the demand for which increases with age or certain lifestyle choices.
Because protein powders are considered supplements, they are often spared thorough regulation, and may contain harmful ingredients. It is worth some R&D to know the ingredients which should not be present in the protein powder you consume.
For those with gluten-related disorders, consuming gluten-free protein powder can prevent digestive discomfort and long-term gut damage. Protein powders that are flavoured and plant-based contain gluten for consistency and taste, but it is something that is best avoided. Choosing certified gluten-free protein powders ensures there is no cross-contamination with gluten-containing ingredients and better absorption of nutrients in the body.
Maltodextrin is a highly processed carbohydrate that provides little nutritional value beyond calories. This element is added for taste and a smooth texture, but at what cost? It lacks fibre, vitamins, and minerals. Both dextrin and maltodextrin have high glycaemic indexes that instant spike BP levels. For people with diabetes or insulin resistance, this spike could be particularly troublesome. Maltodextrin can alter the gut microbiome, potentially leading to digestive issues and promoting the growth of harmful bacteria.
Soy protein in protein powder is high in demand for it is capable of boosting energy, weight management, and muscle-building but not without its share of perils. Soy contains phytoestrogens, which are plant compounds that can mimic the hormone oestrogen in the body. This can potentially disrupt hormonal balance and cause hormone-sensitive conditions. It may also trigger allergenic reactions and mess with the absorption of essential minerals: calcium, magnesium, and zinc.
Brands use vegetable oils and fats as a quick fix for the taste, richness, flavour, and texture of the protein powder, and these cause irreversible harm to the body. Any vegetable oils, such as soybean, corn, and sunflower oil, are high in omega-6 fatty acids that make the body prone to inflammation, heart disease, and arthritis. Also, these oils can oxidize easily, releasing free radicals that cause cell damage and contribute to ageing and chronic diseases. Consumption also leads to the accumulation of unnecessary fat and calories.
Unfortunately, too much fibres is a thing and should be consciously cut down on. Added fibres surpass the quantity of fibres healthy for the body, and cause bloating and digestive ailments. It also messes with healthy gut bacteria which leads to a series of autoimmune issues, skin conditions, and mood swings.
Besides ingredients, it is also essential to keep a watch on the quantity of protein powder being consumed, as excessive intake is linked to dehydration, nausea, diarrhoea, fatigue, and intestinal discomfort.
