Could your protein powder be doing more harm than good?
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Could your protein powder be doing more harm than good?
A scoop of protein powder added to a glass of milk or smoothie is a convenient way of boosting this nutrient. From body builders to moms, protein powders have been a manufacturer’s dream in terms of boosting their bottom line. But beware – that scoop of protein powder may have health risks many unknowingly are setting themselves up for.
Protein is an essential nutrient. It’s necessary for building and maintaining muscle mass and bone strength along with many other functions protein performs in the body. As a nation, few of us are protein deficient. The majority of U.S. citizens are able to obtain their protein needs from various food sources. Protein from food generally poses few problems. However, recent clinical research has raised some questions about the safety of getting extra protein from supplements such as protein powders.
What is protein powder?
Protein powders are a dietary supplement in a powdered form of protein that comes from plants, eggs, or milk. The three most common are whey, soy, and casein protein. Whey is the most commonly used because it’s a water soluble milk protein. Because it comes from an animal source, milk, it is also considered a complete protein meaning it contains all nine of the essential amino acids.
Besides the protein source in protein powders, they may also include ingredients such as added sugars, artificial flavoring, thickeners, vitamins, and minerals. The amount of protein per scoop can vary from 10 to 30 grams. If the protein powder is specifically meant for building muscle, it usually has more protein compared to a protein powder for weight loss will generally contains less.
What are the possible dangers of using a protein powder?
There can be numerous risks associated with using a protein powder. These risks include the following:
· It may cause excess calcium loss. The mineral calcium plays a significant role in keeping your bones strong. If you consume extra protein above and beyond your daily needs, this may put your bones at risk. A 2013 study found that for each incremental increase in protein, it caused a significant increase in calcium lost through urine, resulting in excess calcium loss which puts bones at risk for osteoporosis.
· It may harm kidney function. Your kidneys are an organ vital for filtering waste products and toxins from your bloodstream. The more protein you consume, the greater the workload on your kidneys. Excess protein over a long time can risk your kidneys health by increasing acid load on the kidneys and increasing the risk of kidney stone formation.
· It may cause digestive distress. Those who have dairy allergies or trouble digesting the milk sugar lactose, can experience gastrointestinal discomfort if they use a milk-based protein powder.
· It may be high in added sugars and calories. Some protein powders have little added sugar while others have a lot (as much as 23 grams per scoop). Take a look at the calories each scoop provides. Adding a scoop of protein powder can turn a glass of milk into more of a milkshake calorie wise. The risk from this can be weight gain and an unhealthy spike in blood sugar.
· It may be contaminated with toxic chemicals. A non-profit group called the Clean Label Project released a report about toxins in protein powders. Researchers wanted to know if there were toxins detectable in protein powders. They looked at 134 different products and 130 different types of toxins and found that many protein powders contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, used to make plastics), pesticides, or other contaminants with links to cancer and other health conditions. One protein powder evaluated contained 25 times the allowed limit of BPA.
Manufacturing processes or the existence of toxins in the soil (absorbed by plants that are made into protein powders), were the main reasons found for this contamination. To see the results of this research, visit www.cleanlabelproject.org.
How to protect yourself from possible contaminants in protein powder
The best way to protect yourself from excessive protein in protein powders is to rely on getting sufficient protein from food. Healthy whole foods that contain protein include nuts, seeds, low-fat dairy products (milk, yogurt, cheese), legumes (beans, lentils), fish, poultry, eggs, and lean meat.
Since there are so many ways to get in protein without turning to a powder supplement, it just makes sense to rely on that instead. However, there can be times when a protein powder may be medically necessary when protein needs are very high. Examples of this might include a person recovering from a surgical incision, significant burns, or a pressure wound that is not healing would each require extra protein to help repair and build new cells. Or if a person is having difficulty in eating or has little to no appetite as a result of cancer or old age, protein power can be a lifesaver.
Dr. David B. Samadi is a Urologic Oncology Expert and Robotic Surgeon located at 485 Madison Avenue on the 21st floor, New York, NY – 212-365-5000. Follow Dr. Samadi at www.samadimd.com, www.prostatecancer911.com, and www.roboticoncology.com.