The protein powder business is pretty slimy. I know this because I’ve worked in it for years, most recently as founder of a small company called Pure Food. In this article, I’m going to reveal the “dirty little secrets” the protein powder industry doesn’t want you to know. I’m going to tell you about 3 ingredients, in particular, that are lurking in most protein powders that you’d be wise to avoid if improving your body composition (losing fat, gaining muscle) is your goal. Two large protein powder manufacturers actually threatened to sue me for revealing this stuff on my website. I think you deserve to know. So without further ado …
How Protein Powders Are Made
Ever wonder how protein powders are made? The answer will likely surprise (and disgust) you …
- Whey Protein Processing Methods
Most whey protein powders are created by separating the whey from cow’s milk using a high-heat, acid-flushed, “ion exchange” process.
Research shows this can strip away nutrients, creating an imbalanced, acidic product. Most manufacturers then toss in a bunch of additives (and call them “natural” … more on this below), sweeteners, emulsifiers, and other chemicals to make that protein shake taste like something resembling food.
So why do companies use this processing method if it creates an inferior product?
Because it’s dirt cheap, of course.
Here’s what you can do if you’re going with a whey protein powder: ask the manufacturer how it’s made before you buy it and spend a few bucks more on an acid-free, cold-processed, organic product … it’s worth it.
What if you can’t tolerate whey protein powders though? Next let’s look at how plant proteins are processed.
- Plant Protein Processing Methods
Plant protein powders come from sources like rice, hemp, peas, soy, and pumpkin seeds, to name a few.
But just because a protein comes from plants doesn’t make it better for you.
To remove oil from plants, most soy protein and some of the others mentioned above are processed using hexane, a petroleum-based neurotoxin that can damage your central nervous system.
Here’s what I recommend if you’re choosing a plant protein powder: look for powders that are “cold processed” and “enzymatically sprouted,” which means all-natural enzymes are used rather than chemicals and high heat to separate the protein from the plant.
Top 3 Ingredients to Avoid In Protein Powders
Whether your preference is whey or plant-based protein, there are three ingredients you’ll find in almost every protein powder–even those marketed as “healthy” and “clean”:
1. “Natural” Flavors
Natural flavors are the fourth most common ingredient on food labels today. The FDA says as long as an ingredient originated from a natural source, food corporations can call it a “natural”.
Here’s the problem: according to scientists at the Environmental Working Group (EWG), natural and artificial flavors are quite similar. Here are just a few examples of potentially harmful ingredients lurking in so-called natural flavors:
- Polypropylene glycol (found in antifreeze)
- BHA, a known carcinogen
- MSG
- GMOs
Many “flavors” contain dozens of different substances, some natural, some not. Long story short, “natural” flavors are one of the biggest scams in the food industry today.
2. Sugar
Seeing added sugar on the nutrition facts panel of your protein powder is a huge warning flag. Why? Because all sugar turns to fat in your body. And eating too much sugar increases your risk of dying from heart disease. I recommend avoiding all protein powders with added sugar.
But you also have to look out for artificial sweeteners: saccharin, aspartame, acesulfame potassium, and sucralose. All of these have shown some disturbing health effects in clinical studies (yet are still approved by the FDA, most likely due to industry lobbyist influence).
Then there are the supposedly “all-natural” sweeteners. Xylitol, for example, is a processed “sugar alcohol” that may cause gut imbalances. Stevia extract has less side effects but has a bitter aftertaste when used in high doses. Plus the stevia most food companies use is a chemically-altered, bleached, stripped down version that’s likely to contain GMO fillers.
I recommend choosing a product with 1 gram of sugar or less per serving with no added sweeteners or just a little bit of organic stevia extract.
3. Gums
Gums are emulsifiers/thickeners added to processed foods like protein powders to make them mix better.
Problem is, some of these gums can cause major digestive distress.
Most of them haven’t been widely studied, and the ones that have may lead to gas, bloating, and a laxative effect. On top of that, many of these “gums” are produced by bacterial fermentation of a sugar-containing medium—usually a potentially allergenic or GMO-containing substance like corn, soy, dairy, or wheat.
The Bottom Line About Protein Powders
Regardless of which type of protein powder you choose–plant-based or whey–make sure you ask the manufacturer these 3 questions before you buy:
- How are the ingredients processed? Look for non-chemical, non-heat treated, enzymatic processing methods.
- Are the ingredients organic? If not, they’re likely sprayed with chemical pesticides and herbicides.
- Does the powder contain sugars, flavors, and gums? Avoid products that have them.
Finding a protein powder that works for you may take some time … but a little research goes a long way and can help you save money, time, and unpleasant side effects down the road.
Scott Christ is a nutrition researcher and CEO of Pure Food Company,
a small plant-based protein powder business that donates 5 meals
to hungry families in need for every bag sold.