No matter where you have been shooting lately, it seems that there is a reminder or news of food indicating that new research has found harmful chemicals in our food. Recently, protein powder was in the news because a non -profit organization, the clean project label, reported that they had tested 160 protein powders on the market and found that 47% exceeded the security thresholds of the California proposal for toxic metals. Specifically, the results have shown that plant protein powders had three times more lead than whey -based powders, and chocolate flavors had four times more lead than vanilla. In addition, the organic versions seemed to have three times more lead and twice the amount of cadmium (another metal) than their non -biological counterparts.
Naturally, this can be alarming because, as much as we do our best to eat a complete diet, we can only control the quality of our food. However, it is also essential to take a moment to understand certain things about these types of studies, which lead them and what data mean in the big scheme of things.
We talked to several dietitists to determine if we have to worry about these results and how to choose a safe protein powder.
The study on heavy metals in protein powders
Knowing what studies to trust can be difficult. According to the sports dietitian Kelly JonesThis study was an independent report not published in a journal evaluated by peers and did not follow the approval process of the institutional examination committee. “Since Clean Label Project has not revealed any of the protein powders tested but recommends only brands that pay their independent certification, I do not recommend my clients, audience or consumers as a whole to worry about of this study, ”she explains.
Clara NosekA registered dietitian, underlines that the Clean Label project has not disclosed its methodology or a risk quotient, which indicates the amount of contaminant used to assess the potential health risks associated with its exposure. “The lack of methodology means that their results cannot be reproduced, which sends red flags from the point of view of scientific methods,” warns Nosek.
You have probably heard the term “the dose makes the poison”, which means that to consider a harmful ingredient, there must be a specific dose mentioned also. Keep in mind that too much of everything, even water, can be bad for you. It is important to understand that the detection of an ingredient does not equal at an immediate health risk.
“It is not because a chemical is present that it is harmful in the quantity present,” explains Nosek, adding that the study does not “indicate explicitly if the concentration of heavy metals found in the powders posed Direct health risks – – which means that it is clearly emotional manipulation. “”
A solid study must be transparent in its methodology, so others include the scientific method and the data used by the author to achieve their conclusions. In addition, a study should be evaluated by peers, which means that experts in the field have evaluated its results, research methods, quotes and contribution to existing knowledge on the subject. This is a rigorous process because they must critically examine each element of information before validating them. The author also remains anonymous to minimize any potential bias during the evaluation. If it passes the peer examination process, it is then published in a learned review.
If you want to know if a study should trust or not, Nosek advises in search of these red flags:
- Bait items click: These are intended to attract your attention and cause a strong reaction. If you feel a strong answer, this should point out to the reader to take a break.
- Fear -based marketing: Clean well-being prosperous on fear-based marketing, so it can sell you an individualized solution that does not solve the social or systemic problem that caused the “problem”. So ask yourself: “Does it try to sell me something, or is it just for information?”
- Call an ingredient poison: If someone says that “x is poison”, he must also say what dose (because “the dose makes the poison”). It is not because a chemical is present that it is harmful in the quantity present.
Why do some of these protein powders anyway heavy metals anyway?
Part of the study examined how plant protein powders had the highest heavy metal levels, but there is an explanation behind this. “All plants contain a certain amount of various heavy metals due to the mineral content of the soil in which plants develop,” explains Jones. She says that whole green pea has heavy metals than pea protein isolate, but they both have them.
Reports on chocolate flavors containing heavy metals are probably linked to the fact that cocoa, a key ingredient of chocolate, also contains heavy metals. As a result, they have a higher metal content than non-chocolate powders.
“What is most important in the management of metal contributions is to follow a diet with a wide variety of foods so that only the traces of these quantities are consumed,” advises Jones. The same applies if you consume a plant protein powder daily. “Instead of sticking to a protein source, modify your diet by adding one with different sources of protein such as a mixture of pea, brown rice, chia or exchange between peas and soy proteins” , she said.
How to choose a safe protein powder
If you are always anxious to choose the safest protein powders, there are a few things to consider. Jones says: “I recommend looking for protein powders that are regulated like food rather than supplements, because the regulations are more strict.” She explains that these powders have nutritional facts instead of a panel of facts on their containers.
If you are an athlete, you will want to make sure that you do not include prohibited substances. “Whoever buys regulated protein powders as supplements should be more concerned with third -party certifications that test substances articulated by Wada,” warns Jones, referring to the World Anti -Doping Agency. Jones and Nosek agree that the most famous third -party test labels are looking for enlightened sport and certified NSF for sport. “I often advise people to search for these labels when buying sports supplements to avoid any possible falsification,” explains Jones.
Keep in mind that protein powder is a supplement and is not intended to replace all your protein needs for each meal. It is important to make sure that you also get proteins, vitamins and whiners from Whole Foods. When you choose a protein powder, respect the ones you know you can tolerate. If your stomach tends to be sensitive, avoid sugar-free or low sugar and carbohydrate protein powders, as they usually have sugar alcohols, which can trigger gastrointestinal problems. If you are sensitive to dairy products, avoid powders with lactose.
If you are pregnant and you like to have protein shakes because that’s what you can bear, Jones recommends sticking to protein powders with the NSF label or other sports certifications for additional safety .
“From there, make sure that the powder does not contain high quantities of additional vitamins and minerals which can push the contribution to the limit due to the contribution of prenatal supplements,” explains Jones. If you have trouble eating certain foods because pregnancy has changed your preferences for appetite and taste, Jones recommends varying protein powder sources and aiming to include a variety of foods from other groups of food to reduce the risk of excessive consumption by itself heavy heavy metal. However, as always, see your doctor first if you don’t know if protein powders suit you during pregnancy.
If you are a vegan or vegetarian and you like to add protein shakes to your diet, Jones advises to stick to the mixtures of soy, pea or plant protein. “I often recommend Organ vegetable protein powders Since they are regulated as foods and contain a mixture of protein sources, ”she suggests.
If you are looking for a soy or pea protein powder, Jones likes Now food Because it is a family business that takes the quality very seriously. “They are an industry leader in good manufacturing practices for supplements and have strict tests on all the ingredients that enter their establishment and will not hesitate to return the product if it does not meet its standards , even if it means having stock products for a little while, ”she explains.
Do you have to worry about heavy protein powder metals?
Protein powders are supposed to complete an already healthy and balanced diet. Although some may contain heavy metals due to the place where certain ingredients are cultivated, it is not necessary to be alarmed for the moment. “Assuming that the average consumer does not drink several protein shakes per day, several times a day – shake to complete your supply of global protein in the context of a varied nutrient diet is safe,” explains Nosek.
Remember that when you meet a health report that seems alarming, it is important to decompose the data presented first to see if there are reasons to worry. Regarding protein powders, use your best judgment and respect those that have been tested by a third party by NSF or other sports certifications to guarantee a safe lot.
