Impact on digestion and weight
Protein powder is a popular supplement for people who practice sports or want to control their weight. However, due to its high protein content, excessive use can cause some health problems.
First of all, whey protein powders such as whey or casein can easily cause bloating, flatulence and diarrhea in people with allergies or lactose intolerance. Even plant protein powders (such as soybeans and peas) can cause indigestion because they are high in fiber.
Many commercial protein powders also have high added sugar content. Some products can contain more than 1,200 calories per serving, especially when mixed with peanut butter or energy-rich ingredients. This makes it easier for users to gain weight and increase blood sugar if consumed long-term. People with diabetes are advised to choose a powder with a low glycemic index to reduce the impact on blood sugar.
Risks to kidneys, additives and pollution
For healthy people, moderate protein supplementation is often safe. However, in people with chronic kidney disease (CKD), consuming over 90g of protein per day can make the disease worse. Therefore, the guide for the kidney disease Quality Initiative (KDOQI, 2020) recommends that patients with CKD should limit their protein intake, except in cases of dialysis.
Another problem is pollution. A report from Clean Label Project shows that many protein powders on the market contain heavy metals, pesticides and other impurities. If exposed for a long time, these substances can be associated with cancer or birth defects. Therefore, consumers should choose products with safety certification such as NSF Certified for Sport.
In addition, additives in protein powder also need to be noted. Some products add caffeine, createdin or artificial sweeteners. Excess caffeine can cause insomnia and migraines. Creatine can cause temporary weight gain, causing cramps or affecting the kidneys - liver. Meanwhile, sugar alcohol and sweeteners are at risk of causing digestive disorders in some sensitive people.
Dr. Sohaib Imtiaz - Director of Health at National Health Service (NHS), UK - commented: Protein powder can be a useful tool for nutritional supplementation, but it should not completely replace natural foods. Users need to check their ingredients, avoid abuse and should consult a doctor if they have underlying medical conditions".
Protein powder is beneficial for many people, especially those who practice sports. However, uncontrolled use can pose many risks, from digestion, weight, kidneys to pollution and the effects of additives. Choosing reputable products, combining a balanced diet and a healthy lifestyle is the optimal way to protect your health.
