5 Rules For Buying A (Legitimately) Healthy Organic Protein Powder
5 Rules For Buying A (Legitimately) Healthy Organic Protein Powder
Protein powder is no longer just for gym rats and body builders. Nope, seems like everyone is adding the stuff to smoothies, overnight oats, and even baked goods.
You’re ready to get on board, too, but finding a clean one feels seriously overwhelming. After all, if you’re used to eating foods that don’t need an ingredients list (hey, whole, unprocessed foods), a tub of powdered protein can seem a little suspect.
Fortunately, there are plenty of legit healthy options out there, and they’re easier to find than you think. Just make sure the powder you’re looking at follows these 5 simple rules. If it passes, you can feel good about adding it to your cart.
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It should have the organic label
First things first: If you want an organic protein powder that’s free of artificial additives or preservatives and was produced without synthetic pesticides, look for the USDA Certified Organic label. Sorry, terms like “natural” aren’t good enough. (It’s entirely unregulated.) Just look for the organic seal.
One to try:
Natural Force Organic Whey Protein ($34 for 14 ounces)
The protein source should be high-quality
If you’re okay with dairy, whey protein is your best bet. It’s one of the best sources of leucine, an amino acid that plays an essential role in muscle recovery and growth, says sports dietician Kristina LaRue, RD, CSSD.
Prefer a vegan source of protein? Check the label to make sure your powder offers a balanced load of amino acids. A blend of plant-based proteins—like hemp, pea, and rice—is your best bet.
Two to try:
Natural Force Organic Whey Protein ($34 for 14 ounces)
Garden Of Life Raw Organic Vegan Protein Powder ($28 for 20 ounces)
It should be free of carrageenan
Carrageenan is a natural, seaweed-derived ingredient that’s sometimes used as a thickener or emulsifier in protein powders and other foods. And even though it’s currently allowed in certified organic foods, research shows that it can trigger irritating gut inflammation. (The National Organic Standards Board recently voted to ban carrageenan from organic food, but the USDA isn’t scheduled to make a final decision until November 2018.) For now, the best way to avoid carrageenan is to read the ingredient list.
Two to try:
Natural Force Organic Whey Protein ($34 for 14 ounces)
Garden Of Life Raw Organic Vegan Protein Powder ($28 for 20 ounces)
It should cover your nutritional bases
There’s no one-size-fits-all protein powder, and the one you pick should be designed to meet your nutritional needs. If you’re looking to support healthy muscle tissue and add a little more oomph to your morning smoothie, look for a protein powder with 80-100 calories and 16-20 grams of protein per serving, recommends LaRue.
Trying to gain weight or put on muscle mass? Powders with more calories and fat might be okay.
Either way, it’s best to pick a powder that’s low in added sugar. Aim for less than 3 grams per serving, LaRue says.
One to try:
Now Sports Certified Organic Whey Protein ($23 for 16 ounces)
It should be low in sugar
You don’t need to scan the ingredients list for artificial sweeteners if your powder is certified organic. But you should still be picky about where you sweetener is coming from. Simple ones like plain old cane sugar or stevia are best, since sugar alcohols like xylitol and erythritol can cause gassiness and bloating.
Another option? Just pick an unflavored, unsweetened protein powder (like one of these unsweetened options). If you’re blending it into a fruit smoothie, you might not need the extra sugar, says LaRue.
Two to try:
NorCal Organic Whey Protein Powder ($65 for 32 ounces)
NorCal Organic Vanilla Whey Protein Powder ($65 for 32 ounces)
This article originally appeared on Rodale's Organic Life.
Simply relying on an “organic” label isn’t enough—here’s what you need to be looking for