Many people are concerned about their protein intake. Back in January, we wrote about the trend of people worrying about protein and how most folks get plenty of protein in their daily diet and need more fiber. We have also written about protein shakes in the past. Our conclusion was that the premade ones are packed with things you might not want in your diet, and it could be better to make a shake with high-protein ingredients like Greek yogurt and peanut butter.
Protein powders are extremely concentrated. People like that because it seems efficient. However, your body simply cannot absorb it that quickly, especially if you have low stomach acid or compromised digestive function. That can lead to discomfort. It can also mean you don’t know how much protein you absorbed. While that might not be important to everyone, it may be important to people who are concerned about kidney health.
Now, there is even more reason to stay away from protein powder. It has been linked to bowel cancer.
“These protein powders are bad news and really bad for your gut,” said Dr. James Kinross, a colorectal surgeon at Imperial College London. “When [your body] breaks down and metabolizes proteins, one of the byproducts is toxins which drive inflammation and cause bowel cancer.”
Dr. Kinross said that the powders drastically alter the gut’s microbiome in ways that trigger inflammation. He said he recommends getting protein from beans and other vegetables as much as possible rather than meat or processed sources.
One of the ways protein powders can impact your microbiome is through the many additives they can have. Some have short ingredient lists where you recognize all the words. Others have tons of flavorings, sweeteners, colors and more added to them.
If you are concerned about how much protein is in your diet, you should speak to a doctor or nutritionist. You can fill a “protein gap” in so many healthy ways. Poultry, eggs, meat, fish, tofu, legumes, nuts, seeds, quinoa and buckwheat all contain plenty of protein! Whether you are a meat eater or not, you are covered.
In the modern American diet, protein isn’t something most people need to be worried about. And if you are concerned about your kidneys, you should watch your protein intake. But rest assured, there are many healthy ways to reach your daily protein intake without powders.
