Tag: wellness

Plant Proteins 101

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This article is part of a series, written by Harmons Dietitian Hannah Langley, to take an extensive look at protein powders and help you make the most informed choice when shopping for your health 

Plant-based protein sources typically come from legumes, grains, seeds, and nuts. Some of the most commercially available plant-based protein powders are pea, soy, hemp, and brown rice protein. While there are a variety of other plant-based protein sources that are used as secondary ingredients, less is known about their individual bioavailability and rate of utilization. Many plant-based protein powders use a combination of protein sources to offer a complete protein. Individual plant-based proteins may contain all 9 essential amino acids, but not in sufficient amounts for health. The rate of utilization of each protein source may vary depending on how it has been processed.    

Manufacturing - Concentrates vs Isolates

Most plant-based protein powders undergo a similar method of manufacturing of hulling, milling, filtering, and drying. First, the plant product is hulled to remove any hard outer coatings and insoluble fiber. Next, the plant product is milled into a fine-ground plant meal. Soybeans, hemp hearts, and nuts must be pressed to remove their oil, which may occur before or after milling. Filtering is the next step, and the method of filtration will determine how concentrated the protein becomes. Two of the most common methods are dry and wet fractionation, or a combination of the two.  

Dry Fractionation

During dry fractionation, the milled plant meal is typically filtered using an air classifier or by electrostatic separation. Protein, carbohydrates, fiber, and other minerals have different shapes, weights, and electrostatic charges. The air classifier can filter the protein from other materials based on its shape and weight, and only requires air. Electrostatic separation, on the other hand, uses an electrostatic charge to separate the protein from other particles. Dry fractionation is used to make plant protein concentrates while using fewer energy and resources. The protein content in the final product can range widely, with research suggesting anywhere between 30-80% percent total protein content.  

Wet Fractionation

Wet fractionation is a method used to make plant protein isolates and is filtered by isoelectric precipitation or ultrafiltration. The milled plant meal is treated with an alkaline water solution to dissolve the protein in water and separate it from other particles. For brown rice protein specifically, the water and ground rice mixture is treated with enzymes to separate the rice protein from naturally occurring carbohydrates. The solution is then spun in a centrifuge to separate and remove the insoluble particles like carbohydrates and minerals.

For isoelectric precipitation, an acid is added to the remaining liquid to adjust the pH and form a plant protein ‘curd’. The curd is then washed with a basic water solution to neutralize the pH and can then be dried into a powder.

For ultrafiltration, the water and protein solution undergoes an ultrafiltration method using a membrane and pressure, similar to that of whey protein, to remove carbohydrates, minerals, and other particles. The pH of the filtered solution is then neutralized to create a plant protein isolate that can be dried into a powder.

Best Use

Pea Protein is a common main ingredient as it has a medium-high bioavailability and rate of utilization, though it lacks a sufficient amount of methionine. It is best suited for post-exercise recovery and increasing total daily protein intake. If using pea protein for post-exercise recovery, consider opting for a pea protein isolate as it will have a higher rate of utilization and total protein content.  

Soy protein has a high bioavailability, medium-high rate of utilization, and is one of few plant-based complete proteins. It is less frequently used due to being a common allergen but is best suited for either post-exercise recovery or increasing total daily protein intake. If using soy protein for post-exercise recovery, consider opting for a soy protein isolate as it will have a higher rate of utilization and total protein content. 

Brown rice protein has a medium-high bioavailability and a medium rate of absorption. It lacks a sufficient amount of lysine. Due to its medium rate of absorption, its best use is increasing total daily protein intake. 

Hemp Protein has a high bioavailability and medium rate of absorption. It lacks sufficient amounts of isoleucine, valine, lysine, and phenylalanine. Due to its medium rate of absorption, its best use is increasing total daily protein intake. 

Key Takeaways

  • Many plant-based protein powders use a combination of protein sources to offer a complete protein. Individual plant-based proteins may contain all 9 essential amino acids, but not in sufficient amounts for health. 
  • If using a protein powder to increase total daily protein intake, protein concentrates are best. 
  • If using plant protein powder for post-exercise muscle recovery, pea or soy protein isolate-based is best. Protein hydrolysates are typically beneficial for only high-level athletes. 

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com 

Protein Powder and Digestion

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This article is part of a series, written by Harmons Dietitian Hannah Langley, to take an extensive look at protein powders and help you make the most informed choice when shopping for your health. 

Lactose in Milk Proteins

Lactose is a type of sugar found in milk and dairy products. People that are lactose intolerance lack enough of the enzyme lactase, which is responsible for breaking down lactose small enough for our body to absorb it. Consuming too much lactose and not having enough lactase to break it down can result in nausea, bloating, cramping, and diarrhea.  

The remaining amount of lactose after the filtration of milk proteins, like whey and casein, is so small that these protein powders are typically well-tolerated by individuals with lactose intolerance. Whey protein isolates and hydrolysates may be ideal for individuals who experience the undesirable side effects of lactose intolerance when using a whey concentrate. This is because isolates and hydrolysates go through additional processing which reduces their lactose content to even smaller than that of concentrates. Plant-based proteins do not naturally contain lactose and can also be a suitable option. 

Naturally Gluten Free vs Certified Gluten Free

Gluten is a protein found in wheat, rye, and barley products that does not need to be limited in your diet unless you Celiac or gluten intolerance. Many protein powders do not incorporate these grains in their ingredients list, resulting in a naturally gluten-free product which can be stated on the label. Those with Celiac, however, should consider choosing a protein powder that has been certified as gluten-free to avoid cross contamination with any gluten-containing ingredients during manufacturing and to ensure the product has been tested for gluten prior to being sold. A few reputable certifying bodies include The Gluten Free Certification Organization and NSF Certified Gluten Free. 

Fiber Blends

Fiber and fiber blends are becoming more and more common in protein powders. Chicory root fiber, inulin, and allulose provide a sweet taste and are currently classified as prebiotic fibers, meaning they are not fully digested in the small intestine and feed the good gut bacteria in the large intestine and colon. This can be beneficial for those looking to increase satiety and their dietary fiber intake, but there are a few things to keep in mind. First, fiber blends may decrease the rate of utilization of your protein powder, which is undesirable if you’re using the powder for post-exercise recovery. Consuming a lot of fiber too quickly, especially if you’re not used to higher amounts of fiber, can cause nausea, bloating, constipation, and diarrhea. The amount of fiber added to protein powders is typically low enough to have minimal side effects, though these fibers may not be suitable for individuals on a low FODMAP diet. 

MCT Powder

Medium chain triglycerides (MCT) are a type of rapidly digested saturated fat. Some protein powder blends on the market include added MCT powder, which may increase satiety, provide an energy source for those on a very low-carb diet, and create a richer-textured product. Two of the common claims regarding MCTs in sports nutrition are their ability to reduce lactate post-exercise and to aid in fat loss; research regarding MCTs effect on lactate has been largely inconclusive and it’s effect of fat loss is often taken out of context. The research that has shown any significant changes in fat loss occurs when MCTs are used to replace long chain triglycerides, meaning MCTs are not helpful for fat loss in and of themself. Keep in mind that MCT powder contributes to daily saturated fat intake, which is a nutrient associated with chronic disease risk as most Americans typically overconsume it.

So why are MCTs important to consider for digestion? Because they are more rapidly digested than other types of fats, they can cause a laxative effect when consumed on an empty stomach or in excess. MCT powder is typically better tolerated than MCT oil because it has a slightly lower concentration of MCTs for the same volume. 

Digestive Enzymes

Some companies include digestive enzymes in their protein powder blends to aid digestion and potentially increase the rate of utilization of the product. The inclusion of these enzymes isn’t necessary but may be beneficial in certain circumstances. First, it may help athletes and individuals that require a high calorie, high protein diet better absorb and utilize very large doses of protein. It may also be beneficial for those that experience GI discomfort when using their preferred protein powder, though the plant-based enzymes that are typically used tend to be less efficient than the enzymes naturally occurring in your GI tract. If you experience GI discomfort while using a protein powder, please discuss it with your Harmons Dietitian. 

Sugar Alcohols

Sugar alcohols are a cross between sugar and alcohol molecules, called polyols. There are currently 8 sugar alcohols generally recognized as safe by the FDA, the most commonly used being xylitol, erythritol, mannitol, isomalt, and sorbitol. They are low-calorie sweeteners and can contain between 1.5-3 calories per gram. They are partially digested in the small intestine and then fermented in the large intestine. Sugar alcohols are generally well tolerated in small amounts, up to 10-15 grams per day, but excess can have a laxative effect. Sugar alcohols may also cause additional gastrointestinal upset like bloating and flatulence, and are not suitable for those following a low-FODMAP diet.  

Key Takeaways

  • Whey isolates and hydrolysates, along with plant proteins, are best for individuals with lactose intolerance. 
  • Those with Celiac should choose a protein powder that has been certified gluten free. 
  • Added fiber is good for satiety and gut bacteria, but is undesirable for post-exercise recovery and those on a low FODMAP diet. 
  • MCTs can increase satiety, provide energy for those on a low-carb diet, and create a richer product, but can have laxative effects and contribute to saturated fat intake.
  • Added digestive enzymes are not significantly beneficial, but they may help people on a high protein diet better absorb and utilize large doses of protein.
  • Sugar alcohols may cause gastrointestinal distress when consumed in excess and are not suitable for a low FODMAP diet. 

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com 

Introduction to Protein Powders

Are you overwhelmed by the wide variety of protein powders in the sports nutrition aisle and aren’t sure which will best meet your individual needs? This article is part of a series, written by Harmons Dietitian Hannah Langley, to take an extensive look at protein powders and help you make the most informed choice when shopping for your health 

Meeting our daily protein needs through food sources is ideal for proper nutrition. We don’t want to use protein powder to replace meals, though using protein powder can be very beneficial for health in a variety of circumstances.  

If the thought of protein powder conjures images of the gym and exercise, there’s a good reason. Protein powder provides a concentrated and efficient source of protein immediately after a workout to stimulate muscle growth and aid in recovery. Consuming a source of protein after exercise is beneficial for both aerobic (cardio) and anaerobic (strength) training.  

Protein powder can also help people meet their daily protein needs or increase how much they consume for: 

Satiety: Protein helps us feel full and satisfied during meals; It takes longer to digest than carbohydrates and may reduce hormones that stimulate hunger while boosting hormones that promote satiety.  

Wound healing: Protein is required to build, maintain and repair all the tissues in our body, not just muscles. If we have a wound, our body needs additional protein to aid in the healing process.  

Preventing the breakdown of muscle tissue: Maintain muscle mass during periods of intentional or unintentional weight loss.  

Trouble meeting protein needs by food alone: For high level athletes and very active individuals the amount of protein required to keep up with the demands of exercise can be greater than what you can comfortably consume as food. In that same vein, those that have certain dietary restrictions and trouble with chewing, swallowing, or appetite may find it difficult to meet protein needs through food alone.  

Important Terms

Bioavailability: How much of a substance can be absorbed and used.

Bioavailability is important because we want as much out of our supplement as possible. Protein powder with low bioavailability is low quality. We want to be able to absorb and use as much of the supplement we’re buying as possible. 

Rate of Utilization: How quickly a substance can be absorbed and used.

Rate of utilization is important to consider depending on how you’re using a protein powder. A high rate of utilization means that our body can absorb and use the protein very quickly. A high rate of utilization is ideal for post-exercise recovery because it can quickly be sent to our muscles to repair and build them. A low rate of utilization is ideal for satiety and may help prevent muscle protein breakdown. Any protein powder with a medium rate of utilization is beneficial for meeting or increasing daily protein needs.

Complete Protein: Contains all 9 essential amino acids in sufficient amounts for health.

When supplementing the diet with protein for any reason, we want to ensure that we’re getting a complete amino acid profile. Protein is made of building blocks known as amino acids. There are 21 amino acids, 9 of these are known as essential amino acids because we must consume them through our diet. The essential amino acids are Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, and Valine. When protein is consumed, it is broken down into individual amino acids to be used for various functions throughout the body. 

A quality protein powder should have medium-high to high bioavailability and be a complete protein. If using protein powder for post-exercise recovery, a medium-high to high rate of utilization is also optimal. 

Key Takeaways

  • Protein powder can be very helpful to meet daily protein needs but should not be used as a replacement for food and meals.  
  • A quality protein powder should have medium-high to high bioavailability and be a complete protein. If using protein powder for post-exercise recovery, a medium-high to high rate of utilization is also optimal.

Your Harmons Dietitian can help if you have questions, would like personalized product recommendations, or are curious about your individual protein needs. Reach out to dietitian@harmonsgrocery.com