Protein supplements come in several forms, with powder being perhaps the most commonly used. Although protein supplements are used by people from all walks of life, they are especially popular among athletes and body builders, but individuals who are concerned about their protein intake and/or who are on weight loss diets often turn to these supplements as well.
Soy versus Whey Protein Supplements
If you are considering taking a protein supplement, one of the first questions you might ask is, should I take a soy-based or whey-based protein supplement?
Soy Protein
Soy protein is derived from the soybean plant and contains all the essential amino acids. In October 1999, the Food and Drug Administration (FDA) granted soy protein manufacturers the right to place a claim on their product labels that cannot be placed on whey protein products. In essence, the label can state that a “daily diet low in cholesterol and saturated fat and that contains 25 grams of soy protein may reduce the risk of heart disease”.
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Isoflavone Levels in Soy Protein Supplements
Soy supplements differ in their isoflavone content to pure soy products. A typical amount is 3.4 mg of isoflavones per gram of protein. Therefore, the 25 grams of soy protein that the FDA says may reduce the risk of heart disease carries 85 mg of isoflavones, nearly three times the suggested daily amount. If you are trying to limit your intake of soy isoflavones to 30 mg or less per day you should monitor your use of soy protein supplements.
Whey Protein
Whey protein is part of the byproducts left over from the process of turning milk into cheese. Whey is a complete protein and the most bioavailable of all food protein sources, which means the body can more efficiently absorb and use it than it can other sources.
Whey protein however can cause allergic reactions in some people who are lactose intolerant. Some experts also believe consuming too much whey protein can cause kidney problems because it boosts the pH of the blood and increases acidity in the blood. This makes it more difficult for the kidneys to metabolize these proteins. Whey protein can damage the liver because excessive whey increases the ketone level in the blood, resulting in ketosis of the liver. A mineral imbalance can also result from consuming too much whey protein, leading to a calcium and collagen deficiency and ultimately, osteoporosis. Excessive amounts of whey protein can cause gout, as well as headache, nausea, loss of appetite, cramps, and tiredness.
Beware of “Other Ingredients” in Protein Supplements
Other ingredients you can expect to see on protein supplement powder labels include soy protein isolate (defatted soy meal), milk protein isolate, whey protein isolate, L-glutamine, taurine, oils (sunflower, safflower, canola), fructose, sucralose, aspartame, natural and artificial flavors and many others. In fact, most protein supplement labels contain dozens of ingredients and chemicals that you have probably never heard of, or know what they do. If you and your healthcare provider decide you need to take a protein supplement, look for those that do not contain added ingredients such as fructose and other sweeteners and natural and artificial flavors. There are some non-whey, non-soy based protein powders, including some made from hemp, but you need to shop around. You should also be aware of all the other ingredients these products may contain. Check your local health food store for protein supplement options.
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