15/04/2025
💪 Let’s talk protein powders – and what’s really in them.
Protein powders are a popular go-to for boosting protein intake, especially around workouts or for those with higher needs. But have you ever flipped the tub around to look at the ingredients list? 👇
🔍 1. Protein Isolates & Concentrates
These are the core of most powders. They come from real foods like milk (whey or casein), soy, or peas, but go through heavy processing to remove fats, carbs, and other components - leaving mostly just the protein.
🍬 2. Artificial Sweeteners & Flavourings
To make these powders more enjoyable, manufacturers often use ingredients like sucralose, aspartame, or artificial vanilla/chocolate flavourings. While these are considered safe in small amounts, they can still contribute to an overall reliance on sweet-tasting foods.
🥄 3. Thickeners & Emulsifiers
Ingredients like xanthan gum, guar gum, and soy/lecithin are commonly added to create a creamy, smooth blend when mixed with liquids. These ingredients help improve the texture but also contribute to the ultra-processed nature of the product.
🧂 4. Preservatives & Anti-Caking Agents
These additives - such as silicon dioxide or calcium silicate - help extend shelf life and prevent clumping. While helpful for product stability, they are a marker of the product’s degree of processing.
🤔 So, should you ditch protein powders altogether? Not necessarily.
Just because they’re technically classified as UPFs doesn’t make them inherently harmful. The key lies in context: look at your overall diet. If you’re mostly eating whole, minimally processed foods and using a protein powder to meet specific nutrition goals, it can be a useful and practical tool. 🥣✅
Look for powders with fewer additives, natural sweeteners (like stevia or monk fruit), and minimal ingredient lists if you’re aiming to reduce UPFs in your routine. To learn more about ultra-processed foods, pre-order ’s new book, The Unprocessed Plate, now!
