Reading the list of ingredients on any item may be both enlightening and disturbing. Let’s take whey protein as an example. Whey protein appears to have only one ingredient: whey protein.
Regrettably, this is rarely the case. Whey supplements are frequently crammed with ingredients that are at best ineffective.
What Is Protein Powder?
Protein powders are powdered sources of protein derived from plants, eggs, or milk (soybeans, peas, rice, potatoes, or hemp) (casein or whey protein). Other substances such as added sugars, artificial flavors, thickeners, vitamins, and minerals may be present in the powders. Protein content per scoop might range from 10 to 30 grams. Protein is found in higher concentrations in muscle-building supplements and lower concentrations in weight-loss supplements.
What Are The Risks?
When utilizing a protein powder, there are a number of hazards to consider. Among them are the following:
A dietary supplement is a protein powder. The FDA defers to manufacturers in determining product safety and labeling. As a result, there’s no way to tell if a protein powder has the ingredients that the producer claims.
We don’t know what the long-term consequences will be. “Data on the probable adverse effects of high protein supplement usage is scarce,” McManus writes.
It’s possible that it’ll upset your stomach. “People who have dairy allergies or have difficulty digesting lactose [milk sugar] may have gastrointestinal pain if they take a milk-based protein powder,” McManus warns.
It might include a lot of extra sugars and calories. Some protein powders include very little sugar, while others contain a lot (as much as 23 grams per scoop). Some protein powders convert a glass of milk into a beverage with almost 1,200 calories. The danger: weight gain and an unhealthily high blood sugar level. The American Heart Association recommends that women consume no more than 24 grams of added sugar per day and men consume no more than 36 grams.
However, some of these whey protein additives may pose some surprising health risks. Here are four examples of what I’m talking about.
This combination of lipids derived from the humble soy bean is found in almost every processed product you’ve ever eaten, making it an extremely common emulsifier. People are frequently startled to realize how contentious soy lecithin has been ” and for how long ” given its widespread use.
For starters, soy includes a significant amount of phytic acid, an anti-nutrient that prevents iron, zinc, and magnesium from being absorbed. But, most alarmingly, plant compounds present in soy have been shown to closely mirror the human hormone estrogen. Soy lecithin has been related to hormone changes, developmental difficulties, and potentially some types of cancer when ingested in large doses.
Granted, the evidence is contradictory, and the drawbacks are usually only seen at extremely high dosages. It’s crucial to keep in mind, however, that most individuals use whey protein supplements on a regular basis, if not daily. Plus, as previously said, this chemical may be present in a variety of meals, making it simple to consume far more than you know.
It’s hard to include every colour used in whey protein powders and other processed foods. However, many of them are potentially hazardous, and some have even been outlawed in other countries.
Again, the specific consequences vary depending on the chemical, but these additions have been connected to behavioral issues in children, impaired cognitive performance, and even an increased risk of some cancers. The dyes Blue 1, Blue 2, Red 3, Red 40, Yellow 6, and Yellow Tartrazine are of special concern.
Unlisted Heavy Metals
This is a difficult one, but it is one that must be addressed. Technically, a good whey should be free of hazardous heavy metals. These compounds will not appear on an ingredients list because they aren’t introduced and aren’t meant to be there.
That doesn’t change the fact that high amounts of cadmium, lead, and arsenic have been discovered in several studies. Poor processing procedures can introduce these very dangerous metals into whey protein supplements, although they’re more typically linked to contaminated farmland.
Whey is frequently produced from cows raised in dirty environments and maintained in deplorable living circumstances, raising the possibility of unwanted chemicals showing up in the finished product. Because these metals aren’t listed among the components in whey protein, the only approach to prevent them is to buy high-quality whey. It’s also worth noting that a lot of the contaminated whey originates from China.
Simply simply, hydrogenated fats are fats that have undergone hydrogen treatment. This is usually done to an unsaturated fat in order to alter its chemical structure. This can result in partially hydrogenated fats (trans fats) or completely hydrogenated lipids (saturated fats) (saturated fats). In either case, the goal is to extend the shelf life and improve the texture of the target component. When protein powders are blended, this results in a more pleasant, thick beverage.
Health’re probably aware that trans fats are bad for you, and saturated fats are even worse. High cholesterol, heart disease, obesity, diabetes, and even some forms of cancer have all been related to certain types of lipids. There’s even some evidence that a trans-fat-rich diet might harm your metabolism in the long run, making it difficult for your body to burn stored fat. These lipids, in general, have no place in protein powders.
Daily Protein Goals
Aim for the RDA for protein consumption of 46 grams per day for women and 56 grams per day for men. Consider the following scenario:
- An egg for breakfast (6 grams)
- At lunch, 6 ounces of plain Greek yogurt (18 grams)
- A handful of nuts for a snack (4″7 grams)
- A cup of milk (8 grams) and 2 ounces of cooked chicken for dinner (14 grams).
What You Should Do?
Chemical-free protein powders, according to McManus, may be beneficial in some circumstances, but only under medical supervision. Examples of such scenarios include:
Eating difficulties or a loss of appetite (as a result of cancer treatment or frailty from older age)
a surgical wound or a pressure wound that isn’t healing properly (your body needs protein to repair cells and make new ones).
A dangerous ailment that need the intake of more calories and protein in order to improve (such as burns).
Nuts, seeds, low-fat dairy products (yogurt, milk, cheese), legumes (beans, lentils), fish, poultry, eggs, and lean meat are all good sources of protein. “You’ll find that there are various methods to gain protein without going to a powder,” McManus adds.
Frequently Asked Questions (FAQs)
What Are The Dangers Of Whey Protein?
Overconsumption of whey protein can cause heart arrhythmia, cardiac arrest, and other serious heart issues. Whey protein may influence cardiac function because high-protein sources have been associated to higher amounts of saturated fats, blood sugar levels, and blood acidity.
Which Protein Powders Are Toxic?
Some protein powders are toxic to your health, according to a study.
- Garden of Life Organic Plant Formula Chocolate Raw Organic Protein.
- Orgain Organic Meal Creamy Chocolate Fudge.
- Vega Vanilla Protein and Greens.
- Nutrition in the Ancient World Vanilla Bone Broth Protein.
- Quest Vanilla Milkshake Protein Powder.
Whey Protein Contains What Chemicals?
Beta-lactoglobulin, alpha lactalbumin, bovine serum albumin, and immunoglobins make up whey protein. Weight loss and cholesterol reduction are two possible outcomes.
Is Whey Bad For You?
Whey protein is a safe protein that may be consumed by a wide range of people. Those with lactose intolerance may experience stomach issues, and those sensitive to cow’s milk may also be allergic to it. If you’re having trouble with side effects, consider whey protein isolate or a non-dairy protein substitute.
Is There Any Lead In Whey Protein?
Furthermore, testing indicated that roughly 10% of whey-based protein powders had lead levels that exceeded health limits. The study found that no egg-based protein powders tested contained lead, which was good news.