Protein powders lack essential nutrients
Dr Aastha Khungar, Head of the Department of Nutrition and Dietetics at Max Hospital, Mohali (India), said many people mistakenly believe that they can meet their protein needs with protein powder alone, while natural foods are still a better source.
For people with normal activity levels who do not exercise vigorously, the recommended protein intake is about 0.8-1.0 grams of protein per kilogram of body weight per day.
“This amount of protein is easily achieved from a balanced diet rich in natural proteins, along with essential nutrients such as vitamins, minerals, fiber and healthy fats, which protein powders sometimes lack,” says Dr. Aastha Khungar.
Aastha Khungar emphasizes that a balanced diet rich in whole foods like lean meats, fish, eggs, dairy, beans, nuts, and whole grains will provide enough high-quality protein and essential nutrients that protein powders may lack.
Chicken, tofu, Greek yogurt, lentils, quinoa, and cottage cheese are not only rich in protein, but also provide extra vitamins, minerals, fiber, and healthy fats.
Some protein powders may have side effects.
Consuming too much protein concentrate in powder form can cause side effects. Protein overload can put pressure on the kidneys, causing them to work harder to excrete the excess.
This increases the risk of kidney stones, allergic reactions, and acne, especially for people using whey protein concentrate. Some protein powders can also alter the gut microbiome, increasing the risk of irritable bowel disease and colon cancer.
Some protein powders may contain added sugar, artificial sweeteners, preservatives, or low-quality protein isolate, which is not ideal for long-term health.
Users also commonly experience digestive issues such as gas, bloating, or diarrhea, especially when using protein powders containing whey (for those with lactose intolerance) or artificial sweeteners.
When choosing a protein powder, Dr. Amit Garg, Senior Consultant, Bariatric Surgery at Livasa Hospital, Mohali, India, advises paying attention to quality, digestibility, and potential allergens. Read labels and ingredients carefully and look for third-party certifications to ensure the product you use is safe and effective.
