No matter where you turn to lately, there seems to be a recall of food or news title that tells you that new research has found harmful chemicals in our food. Recently, protein powder was in the news because a non -profit organization, a “pure project label”, announced that they had tested 160 protein powder on the market and found that it 47% exceeded California proposal 65 toxic metal security thresholds. In particular, the findings have shown that protein powders based on plants have three times more lead than whey -based powders, and chocolate flavors have four times more led than vanilla. In addition, organic versions seem to have three times more lead and twice as much as cadmium (another metal) than their inorganic counterparts.
Of course, this can be alarming because as much as we try to eat a well -round diet, we can only control the quality of our food as much. However, it is also necessary to take a moment to understand a few things about these types of studies, which they implement and what the data in the big scheme of things mean.
We talked to several dieticians to determine if we should be concerned about these findings and how to choose a safe protein powder.
Study of heavy metals in protein powder
Know which confidence studies can be tricky. According to the sports dietitian Kelly OnesonsThis study was an independent report that was not published in a review magazine and did not go through the process of approving the Institutional Review Board. “Since the pure label project has not revealed any of the powdered protein tested, but only recommends brands paying for their independent certification, I do not recommend my clients, audiences or consumers as a whole concern for this study,” she explains.
Clara NoseekRegistered dietician points out that the pure label project does not reveal its methodology or quotient danger, telling you how much of the pollutant was used to assess the potential health risks associated with its exposure. “The lack of methodology means that their findings cannot be reproduced, which sends red flags from the perspective of scientific methods,” Nosek warns.
You've probably heard the term “the dose makes the poison”, which means that to consider an ingredient harmful, a specific dose should be mentioned. Keep in mind that too much of everything, even water, can be bad for you. It is important to understand that the discovery of the ingredient is not equal to the immediate risk of health.
“Just because the chemical is present, it does not mean that it is harmful in the present quantity,” Nosek explains, adding that the study does not “explicitly state whether the concentration of heavy metals found in powders pose any direct health risks – – which means that is a clear emotional manipulation. ”
A solid study should be transparent in its methodology, so others understand the scientific method and the data the author used to make their conclusions. In addition, a study should be reviewed by peers, which means that experts in this field have assessed its findings, research methods, quotes and contribution to existing knowledge on the subject. This is a rigorous process because they must critically review all information before confirming them. The author also remains anonymous to minimize any potential bias during assessment. If it passes the process of peer review, it is published in a scientific journal.
If you want to know whether a study should or should not be believed, Noseque advises to look for these red flags:
- Articles to click the bait: These are intended to attract your attention and cause a strong reaction. If you feel a strong answer, it should signal the reader to pause.
- Marketing based on fear: Pure wellness progresses in fear -based marketing, so it can sell you an individualized solution that does not apply to the social or systemic issue that has caused the “problem”. So ask yourself, “Is this trying to sell me something, or is this just fyi?”
- Calling a poison with an ingredient: If someone says “x is poison”, they should also say in what dose (because “the dose makes the poison”). Just because a chemical is present, it does not mean that it is harmful in the present quantity.
Why do some of these protein powders have heavy metals anyway?
Part of the study looked at how plant protein powders have the highest level of heavy metals, but there is an explanation behind it. “All plants contain a certain amount of different heavy metals as a result of the mineral content of the soil in which plants grow,” explains. She says the entire green peas has less heavy metals than the isolated peas protein, but they both have them.
Reports on chocolate flavors containing heavy metals are probably associated with the fact that cocoa, a key ingredient in chocolate, also contains heavy metals. As a result, these have a higher metal content than non-chocolate powder.
“What is most important in managing metal intake is a diet with a wide range of foods, so only trace amounts will be consumed,” advises. The same is true if you consume plant protein powder every day. “Instead of sticking to a source of protein, change your diet by adding one with different sources of protein such as a mixture of peas, brown rice, whose exchange between peas and soy protein,” she says.
How to choose a safe protein powder
If you are still worried about the most secure protein powder, then there are a few things to consider. Onesons says: “I recommend looking for protein powders that are regulated as food, not as supplements, because regulations are stricter.” She explains that these powders have facts about nutrition instead of a panel for their containers.
If you are an athlete, you will want to make sure you do not introduce prohibited substances. “Anyone who buys protein powders regulated as supplements should deal with third-party certificates testing for substances with WADA,” Onesons warns, referring to the World Anti-Doping Agency. Onesons and Nosek agree that the most famous and recommended labels for third -party testing you need to look for are informed sports and NSF authorized for sports. “I often advise people to look for these labels when buying sports accessories in any case to avoid anything possible,” Oionsons says.
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 you get protein, vitamins and minerals from all foods. When choosing protein powder, stick to those you know you can tolerate. If your stomach tends to be sensitive, avoid protein powders that are without sugar or a little sugar and carbohydrates, as these usually have sugar alcohols, which can cause gastrointestinal problems. If you are sensitive to dairy products, avoid lactose powders in them.
If you are pregnant and want to have protein shakes because this is what you can stomach, Onesons recommends sticking to protein powders with the NSF label or other sports certificates for extra safety.
“Therefore, make sure the powder does not contain large amounts of added vitamins and minerals that can stimulate the intake of the limit due to the intake of prenatal supplements,” says Onesons. If you find it difficult to eat certain foods because pregnancy has changed your preferences to appetite and taste, ONESONS recommends that the sources of protein powder be distinguished and aim to include a variety of foods from other food groups to reduce the chances of excess intake on any heavy metal. However, as always, first consult your doctor if you are not sure if protein powder is appropriate for you during pregnancy.
If you are vegan or vegetarians and enjoy adding protein shakes to your diet, Onesons advises to stick to mixtures of soy, peas or vegetable protein. “I often recommend Organized protein powders from plants Because they are regulated as food and contain a mixture of protein sources, “she suggests.
If you are looking Now food Because it is a family company that takes quality very seriously. “They are a leader in the industry in good production practices and have strictly testing any ingredient that enters their facility and will not hesitate to send the product if they do not meet their standards, even if it means having products outdoors The actions for a little time, “she explains.
Do you need to be concerned about heavy metals in protein powder?
Protein powders aim to complement an already healthy and balanced diet. While some may contain heavy metals because of where certain ingredients are grown, there is no need to be upset so far. “Assuming that the average consumer does not drink more protein shakes a day, several times a day-having shaking to complement your full protein intake in the context of nutritional dense, a varied diet is safe,” says Nosek.
Remember that when you came across a health report that seems alarming, it is important to break down the data presented first to see if there is reason to worry. When it comes to protein powders, take advantage of your best estimate and adhere to those that have been tested by third -party NSFs or other sports certificates to guarantee a safe series.