In 1950, protein powders were a novel concept, designed for athletes and bodybuilders looking to bulk. The idea was simple: provide a convenient way to boost protein intake when whole foods alone couldn’t quite cut it.
75 years later, protein powders are mainstream—bodybuilders, busy professionals, breastfeeding moms, and vegan models bump shoulders in the supplement aisle, reaching for protein powder to boost their diets.
As protein powder’s popularity surged, companies started incorporating a myriad of ingredients into their recipes. In the quest for flavor, texture, and shelf stability, many brands have added substances that can compromise the very health benefits that protein powders were meant to offer.
As you navigate the supplement aisle, stay informed about which ingredients to avoid. Let’s delve into some common additives and why they may not be the best choice for your health or weight loss journey.
1.Artificial Sweeteners
What it is: Artificial sweeteners, like aspartame, sucralose, and acesulfame potassium, are synthetic sugar substitutes. They’re designed to provide sweetness without the calories.
How artificial sweeteners may impact your overall health: Although they help you cut calories, numerous studies have found that artificial sweeteners can disrupt gut bacteria, which can lead to digestive discomfort, metabolic issues, and weight gain. Some studies suggest they may even be linked to chronic diseases like diabetes and heart issues. While they’re marketed as a healthier choice, regularly consuming artificial sweeteners won’t help you move forward in your health and fitness goals.
Why artificial sweeteners aren’t great for weight loss: Oddly enough, these zero-calorie sweeteners can increase our cravings for more sweet foods. Our brains recognize that we tasted something sweet, but also register that no calories entered our bodies. This can trigger cravings and increased hunger, leading to overeating, and making weight loss harder.
Protein powder without artificial sweeteners: Occasionally enjoying an ice-cold diet coke or sweetening with Swerve won’t kill you. Looking to increase the sweetness without adding calories? Opt for safe, zero-calorie sweeteners, like monk fruit extract or stevia.
2. Soy Protein Isolate
What it is: Soy protein isolate is a highly processed protein derived from soybeans. It’s often used in protein powders because it’s inexpensive to make.
How soy protein isolate may impact your overall health: While soy can be beneficial in moderation, soy protein isolate is highly processed and often contains phytoestrogens that may disrupt hormonal balance. This is particularly concerning for people with thyroid issues, as excessive soy intake could interfere with hormone production, Plus, the processing involved to make soy protein isolate strips away many of the natural nutrients found in whole soy.
Why soy protein isolate isn’t great for weight loss: Soy protein isolate may not promote the same feelings of fullness and satiety as other protein sources. This could lead to increased hunger and potential overeating.
Protein powder without soy isolate protein: Arbonne is one of my favorite vegan protein powders, and it’s soy-free. Once you grab a bag, try my go-to mocha protein shake.
3. Artificial Colors and Flavors
What it is: Artificial colors and flavors are synthetic additives used to enhance the appearance and taste of food products.
How artificial colors and flavors may impact your overall health: These additives have been linked to various health issues, including allergies. Some artificial colors have even been associated with a higher risk of cancer, prompting health advocates to call for greater scrutiny and regulation.
Why artificial colors and flavors aren’t great for weight loss: Consuming products with artificial flavors can create a preference for overly sweet and processed foods. This can derail healthier eating patterns. If your taste buds are accustomed to these artificial flavors, whole, nutrient-dense foods (the kind of food that leads to health and weight loss) may seem boring and flavorless.
Protein powder without artificial colors and flavors: Simple Clean Eats is a great protein supplement with no artificial ingredients. 20g of 100% grass fed protein and it has digestive enzymes in it!
4. Added Sugars
What it is: Added sugars include any sugars that are added to foods during processing, like high fructose corn syrup or cane sugar.
How added sugars may impact your overall health: High intake of added sugars is linked to obesity, diabetes, heart disease, and other chronic health issues. In most forms, sugar provides little to no nutrients for your body, but they tack on a lot of empty calories, displacing more nutrient-dense foods from your diet.
Why added sugars aren’t great for weight loss: Added sugars can cause spikes and crashes in your blood sugar levels, leading to increased hunger, cravings, and fat storage. This cycle can derail your weight loss efforts, making it harder to stick with your healthy habits. You may find yourself reaching for more snacks or thinking that you’re hungry when your body is trying to stabilize those blood sugar levels.
Protein powder without added sugars: A little sugar here and there is worth it, but it’s best to keep added sugar out of your daily health supplements. Try one of my favorite protein powders, Simple Clean Eats, if you’re looking to cut down on added sugar.
5. Gum Additives
What it is: Gum additives, like xanthan gum and guar gum are thickening agents commonly used to improve the texture in protein powders, making them creamier and less chalky.
How gum additives may impact your overall health: While these additives are generally recognized as safe, they can cause digestive issues for some people. If you have a sensitive stomach or a condition like irritable bowel syndrome (IBS), too many gum additives in your diet may lead to bloating and discomfort.
Why gum additives aren’t great for weight loss: If you find yourself feeling bloated or uncomfortable after consuming gum additives, you may not reach for your protein powder as often. This could impact your protein intake and, therefore, your weight loss efforts.
Protein powder without gum additives: Test it out—do gum additives give you tummy troubles? If so, swap your protein powder for a gum-free option, like Sunwarrior Vegan Organic Protein Powder.
Pick the Proper Protein Powder
As protein powders become more popular, it’s important to be aware of the ingredient list. Knowing what goes into your morning smoothie can help you make better health choices and reach your weight loss goals! Look for protein powders with minimal, whole-food ingredients, and always check your labels.
My top quality whey protein supplements is Simple Clean Eats Protein powder Use code LEAN for a discount.
My top vegan Protein powder is Arbonne Feel Fit SImply Protein Shake.
Stick with these suggestions, and enjoy the benefits of protein powder without compromising your health. Want more guidance on how to make your health journey more easeful? Get my free emails every Monday morning with resources and guidance from a Registered Dietitian.
