Pesticide in your protein powder? The red flags you need to look out for

By now, we know that protein is one of the most crucial components of our diet. Incorporating protein into your daily routine is essential whether you want to lose or gain weight.

To meet this requirement, many of us choose protein powders.

But a recent study about protein powders in India might be a wakeup call against selecting protein powders randomly.

The study

The Journal of Medicine recently published an independent study, analysing protein powders in India.

The study was conducted by researchers from Rajagiri Hospital (Kerala) and a US-based technology entrepreneur, where they tested 36 protein supplements found in India and found that:

1. At least 70% of them had inaccurate protein information.
2. Some brands offered only half the protein content they advertised, while others had higher, cheaper quality protein.
3. And 14% of the samples contained harmful fungal aflatoxins and 8% showed traces of pesticide residue.
4. At least 13% of these brands contained trace levels of arsenic, cadmium in 27.8%, lead in 75%, and copper in 94.4% of samples.
5. The study also found protein powder brands that are openly claiming their protein powder is more natural or herbal, but are associated with hepatotoxicity (toxic liver disease).

Suvarna Sawant, chief dietician and HOD of clinical nutrition and dietetics at Nanavati Max Superspeciality Hospital, Mumbai, explains that these contaminants can “affect not only your liver but also your brain”.

The protein powder market

Protein powder is a dietary supplement made from protein-rich sources such as whey, casein, soy, pea, or rice. It is commonly used by people who want to increase their protein intake.

Now, it also serves several purposes, like:

• It helps repair and build muscle tissue
• It helps in weight management
• Increases protein intake

Due to these benefits, the protein powder market in just India reached a whopping INR 33,028.5 crore in 2023.

How to pick the right protein powder for you?

Sawant explains that the first and safest option to get protein powder is to not do it on your own.

"There are various types of protein powders such as whey, soy, and rice. The type of protein powder you need depends on your individual needs and medical history. So, instead of buying protein powders over the counter, opt for the one suggested by your dietician or nutritionist," says Sawant.

But if you still want to buy it on your own, make sure you’re going through the label properly, and here are some red flags that you should watch out for, according to Sawat and Richa Anand, chief dietician at Dr LH Hiranandani Hospital, Powai, Mumbai:

1. High sugar content

Some protein powders contain added sugars, which can negate the benefits of the protein and contribute to unhealthy weight gain.

“You can't entirely ignore the sugar content in protein powders, but make sure it is not too much. However, if you are getting protein powder for a diabetic person, make sure that the sugar content is zero," says Sawat.

2. Artificial sweeteners

Artificial sweeteners like aspartame, sucralose, and saccharin are sometimes used in protein powders, but they can have negative health effects and should be avoided.

3. Incomplete protein sources

Look for protein powders that contain 'complete' proteins, which provide all the essential amino acids your body needs.

4. Added ingredients

Check the label for unnecessary additives or fillers, such as artificial colours, flavours, or preservatives and avoid them.

How to choose the right one?

When it comes to choosing a protein powder, according to Anand, you need to make sure that you are getting high-quality and transparent products.

“The findings of the latest research that various cases of mislabelling occurred in India show the need for us to be careful. Thus, one should take care in reading carefully through the list of them for extraneous additives, artificial flavours, and excessive sugars.”

• To do so, she suggests choosing protein powders made with only a few ingredients that we can easily recognise.
• Another way is to buy products from well-known brands with third-party certifications or strict quality control processes.

Sawant also agrees with this, and says that as a dietician, if she is suggesting any protein powder to someone, she makes sure that the brand has some scientific studies backing its effectiveness.

• Brownie points out if you check the signatures on the labels, according to Anand.

“Check for labels such as adherence to Good Manufacturing Practices (GMP) as well as endorsement by trusted institutions like NSF International and Informed-Choice,” she says.

Is whey protein not food for women?

“I would say whey protein is generally the best form of protein for individuals. Don't go for the natural ones either. Often, people say that whey protein is not safe for women. But I’ve tested it personally on my clients over the years, and have read so many studies, that whey is completely safe for men or women,” says Sawat.

What is the right age for starting protein powders?

Sawant explains that for kids under the age of 15, there is no need for protein powders, and they should only have them for medical reasons. But after the age of 15, according to Anand, one should keep various things in mind while choosing protein powders.

Let us break it down for you:

For teenagers or youth

The major thing you need to consider while selecting your protein powder is to make sure that protein products offer support in their continued growth, development, and active lifestyle.

“Amongst various protein supplements, choosing whey protein which is easy to digest and is rich in essential amino acids may be helpful in repairing the muscles, resulting in a smooth recovery for a person who is engaged intensely in sports or in physical activities,” says Anand.

For adults in their mid-30s and mid-40s

• Select the one with nutritional adjuncts that help maintain muscle and weight as well as an overall healthful physique.
• For instance, any whey or soy powders that offer a balanced amino acid profile for vegetarian/vegan dieters, can be a good fit and cater to personal likes/ dislikes as well as food sensitivities.

People in their 50s and older

• Anand explains that this age group requires more protein as it will help protect muscle mass, bone density, and general well-being.
• During this stage, choose protein powders that have extra nutrients like calcium, Vitamin D, and collagen.
• Anand also explains that one should also look for less sugar and sodium levels in their protein powders.

Bottomline

Selecting a protein powder that suits not only your dietary needs but also your wellness goals can be tricky. Consulting an expert is the best way to pick out protein supplements that will be the best for you.