Protein powders. Protein bars. And, perhaps – my favorite – protein “supplements”—as if one of the three macronutrients that make up all the food we eat could be an optional add-on! Do we really need to consume these types of protein options, and, if so, how can we figure out which ones are better than others?
While no protein powder could ever replace a piece of grilled, wild salmon or a hearty grass-fed steak, there certainly are times and places when we’re in a pinch and need to have a good go-to protein source to stand in.
The first step to picking a quality protein product is to check the ingredient panel – as you would when eating any packaged food – to see if you recognize what’s listed as actual food, as opposed to something that sounds like it belongs in a science experiment. Eggs? Great. Beef? Perfect. But arsenic, cadmium and lead? Oh, dear. A study published in Consumer Reports in 2010 found such contaminants in 15 top-selling protein powders!
Besides these ingredients, you might find food additives that aren’t necessarily toxic, but may not be healthy to eat. For example, stabilizer gums such as guar, carrageenan and xanthan gum can cause GI distress, while artificial sweeteners can lead to headaches.
Sometimes, the very source of protein itself can be allergenic. Soy, whey and plant proteins like rice and pea can be inflammatory, and the proteins they contain may be difficult to digest and assimilate compared to those found in egg or beef protein powders.
You’ll also find some unusual protein powder options on the market today, including one made from cricket flour and another made of fish! Clearly, there are protein powders to suit everyone’s specific needs.
How much is too much?
So how do you know if you’re consuming too many protein products? Is it OK to add a scoop to your smoothie every morning? Should you cut back on the number of bars you’re unwrapping every week? It depends.
For practical purposes, having a homemade smoothie in the car after a workout or between the kids’ soccer and ballet practices is fine, if the choice is between this and being stuck with either A. going hungry or B. eating a candy bar or other junk food.
If you’re traveling, bringing along protein powder and good portable fats (such as single-serve packets of coconut butter) to pair with local, fresh fruit and iced tea can be good for a quick meal that can be eaten in your hotel room—or anywhere.
But, especially when following a paleo diet, your goal should be to rely on protein products only as a once-in-a-while option when fresh sources are not available.
Sure, there’s some room in a healthy, Paleo diet for the occasional scoop of protein powder. Overall, though, your meals should consist of local, in-season veggies, rich fats from avocados (as well as olive and coconut oils) and protein from fresh sources.
Paleoista-approved protein powders: