Can protein powder help to lessen your environmental impact? Let’s discuss.
Protein powders couldn’t be more popular these days. And in the current age of high-protein diets, the amount of brand options on the market can be overwhelming. This makes deciphering which are “clean” and beneficial to your health a real challenge. So let’s talk all things protein powder!
Do You Need To Use Protein Powder?
First things first, do you even need to use a protein powder? While mainstream media would have you believe that you absolutely do, for most Americans that’s not the case. In fact, many Americans are eating way more protein than they actually need, twice as much on average per a 2023 GoodRx Health report. Excessive protein comes with its own unique set of concerns from unwanted weight gain to unnecessary strain on the kidneys.
“Excessive protein intake comes with its own unique set of concerns from unwanted weight gain to unnecessary strain on the kidneys.”
There are plenty of equations for determining your protein needs, with the most common being 0.8 multiplied by your body weight in kilograms. This will give your individualized protein needs in grams. However, everyone has slightly differing needs depending on a variety of factors including age and activity level, to name a few. Ultimately, consulting with a registered dietitian is the most sure-fire way to know what your individual needs truly are.
When Protein Supplementation Might Be Appropriate
That said, there are many circumstances where protein supplementation might be appropriate. These could include pregnancy, aging, high activity levels, or specific disease states. Those following a plant-based diet may also struggle to meet their protein requirements.
In terms of sustainability, livestock and poultry production have a significant environmental impact, contributing at least 14.5 percent of all global greenhouse gas emissions and utilizing an astounding 70 percent of all fresh water. This is driving many to opt for more plant-based protein sources. And while there are plenty of whole food options, plant-based protein powders can be an affordable, convenient, and shelf stable solution or occasional swap-out.
While there are emissions associated with each protein powder ingredient, they often add up to less than that required to produce meat or meat-derivative products like those required for non-plant-based protein powders. Plus, you’ll get many more servings out of a protein powder container than you will fresh animal-based protein or even a package of tofu — and it’s shelf stable.
Many opt for plant-based protein supplements due to dairy allergies, too, as most non-plant-based protein powders are made from dairy components. I generally find that plant-based protein powders have less mystery ingredients and more often prioritize whole body health (though of course there are outliers). Because of all these factors I usually recommend plant-based proteins across the board regardless of if someone is plant-based or not.
What To Look For In a Plant-Based Protein Powder
But what should you be looking for in a plant-based protein powder? Here are a few to get you started:
- Healthier Sweeteners: One of the first things I look for on a protein powder label is if it’s sweetened and with what. An ideal option would contain five grams of added refined sugars or less. Otherwise, many brands employ the use of alternative sweeteners, both artificial and natural. Though artificial options like aspartame, saccharin, sucralose, and sugar alcohols are generally recognized as safe (GRAS) for consumption by the U.S. Food and Drug Administration (FDA), there’s plenty of concerning evidence surrounding many of them (read all about the current evidence on these options here). More natural options like stevia or monk fruit are typically considered to be safer (and thus healthier) options but can be several times sweeter than table sugar and leave an unpleasant aftertaste.
- Third-Party Tested: The FDA doesn’t monitor dietary supplements (including protein powders) like they do food and beverages. In fact, no proof of safety or validity is required from these supplement companies, placing that responsibility on the companies themselves. But (of course) these businesses are trying to sell their product at the end of the day, so that responsibility really falls on us as consumers to do our research. One easy way to ensure you’re buying an honest product is to choose supplements that are third-party verified for safety and validity. Two super reputable organizations conducting these tests include NSF and U.S. Pharmacopeia (USP), so be sure to look for their stamps of approval.
- Fewer Ingredients: The fewer the ingredients, the better when it comes to protein powder. Not only do shorter ingredients lists translate to fewer emissions but also increases the likelihood that your supplement is a healthier choice. While the additives found in these products are usually GRAS approved, we know that far more mystery ingredients can make their way into supplements than in food. All of these additives, whether in food or not, haven’t been around long enough for us to have a deep understanding of how they impact our long-term health.
- Organic and Non-GMO: Genetically modified organism (GMO)-free and organic options are also very popular in protein powders, and for good reason. These two descriptors mean that the ingredients in your protein powder were grown with minimal interference or harmful chemicals that may negatively impact your health. Plus, the type of agriculture used to grow these products’ ingredients tend to be better for the environment.
- The Right Protein Source for You: A variety of protein sources are employed to make plant-based protein powders. These range from legumes like soy and pea to grains, seeds, nuts, fruits, and vegetables. While legumes like pea and soy work for many, they are higher in fiber and might cause gastrointestinal (GI) discomfort for others, plus soy is a common allergen.
- Buzzworthy Protein Components: And finally, there are popular protein components like branched chain amino acids (BCAAs) and collagen. Whole foods (and protein powders made from whole foods) often contain these components naturally, but some brands will add these components in their isolated form to their products. Both BCAAs and collagen offer all the same benefits of protein (i.e. providing the structure for all vital tissues in the body) but may also promote greater muscle building and recovery and healthier looking skin.
*This section of the post may contain affiliate links, which means I’ll receive a commission if you purchase through my link, at no extra cost to you.
Orgain
One brand that I think is generally doing a good job of meeting many of these qualifications is Orgain. It’s tough to beat the accessibility of this brand as it can be found in many grocery and convenience stores across the country. This brand’s original protein powder does contain more mystery ingredients than I’d prefer, like artificial sweeteners and thickeners. But Orgain has addressed those concerns with its Simple Organic Plant-Based Protein Powder.
The Simple Organic protein powder has a significantly shorter ingredient list free of artificial sweeteners and offers a creamy, smooth texture with subtly sweet taste thanks to the organic coconut sugar it contains. This powder harnesses its protein power from pea, peanut, pumpkin seeds, almonds, and chia seeds and is the perfect addition to smoothies, pancake batter, oatmeal, baked goods, or a simple glass of water.
Orgain also offers shakes, bars, and collagen supplements — both plant-based and grass-fed pasture-raised bovine-based. All of their products are also non-GMO and organic to do right by both you and the environment.
Click here to shop Orgain products
Tone It Up
Another clean protein powder brand I love is Tone It Up, though it’s only available for purchase online. My favorite is their Unsweetened Vanilla Protein Powder which has only 10 ingredients, none of which are added sugars or artificial sweeteners. Their protein blend is made from pea and chia and also has the addition of chicory root fiber to offer an impressive four grams of fiber per serving. This women-owned small business offers non-GMO products that don’t just stop at protein powders but includes bars, collagen products, and exercise equipment as well!
Click here for 40% off all Tone It Up protein powders
So while protein powder may not be necessary for many of us, for others it can be a helpful and health-promoting addition or swap-out. Through knowing what to look for, you can make the best possible protein powder choices for your health and the health of the environment.
