The quality and quantity of the protein we consume impacts our health. This is why plenty of people choose to supplement with protein powder.
There are countless different protein powders on the market, making it impossible to review each and every one. Additives and ingredients vary significantly between producers and brands, and some will be better than others. To determine the best option for you, you’ll need to understand the ingredients. This means knowing where each ingredient comes from, what it’s derived from and if it’s from a trusted source. Ideally, you want something with only a few ingredients, zero additives, organic and tested for purity.
For information on different types of proteins, I recommend checking out Part 1 of this blog series. It will give you a solid understanding as to why I have said certain ingredients, such as stevia and extracts are considered questionable below. Sarah Ballantyne also has an informative blog post on stevia and how it’s an endocrine disruptor that you can read HERE.
With this article, I hope to arm you with the knowledge to make the healthiest choice for YOU. Let’s start by looking at the ingredients in some of the most popular protein powders on the market right now.
INGREDIENTS IN POPULAR PROTEIN POWDER BLENDS
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To help understand the ingredients at a glance, they are colour coded as follows:
Red - I recommend avoiding
Purple - I’m suspicious but you can decide for yourself
PROS: This protein contains terrific organic ingredients, including turmeric, cardamom, liquorice, dandelion, Ceylon cinnamon, and uses sacha inchi protein. The brown rice protein is sprouted and activated, according to their website. It also contains digestive enzymes and is vegan, dairy-free, gluten-free and non-GMO. Lastly, it’s a complete protein as they’ve combined three different plant-based protein powders.
CONS: It is rice-based, so it could contain heavy metals (I couldn’t find if it has been tested for purity), contains natural caramel flavours and guar gum.
QUESTIONABLE: I don’t know enough about ‘Freeze Dried Aloe Vera Extract’ and ‘Stevia Leaf Extract’ to say with certainty; however, I am wary of extracts after researching the healthy-sounding Rosemary Extract and finding out how it’s made.
PROS: This plant-based protein contains fantastic organic ingredients, including turmeric, cardamom, dandelion, ceylon cinnamon, and real vanilla bean powder.
CONS: It contains vanilla flavour, and coconut palm sugar is the second ingredient meaning it’s pretty high in sugar.
QUESTIONABLE: I don’t know enough about ‘Stevia Leaf Extract’.
PROS: This protein powder is gluten-free, vegan, paleo and keto-friendly. It contains digestive enzymes, minerals from marine sources, and probiotic and prebiotic fibres such as acacia gum, which can benefit gut health. This is a complete protein as they’ve combined brown rice protein, sprouted & fermented golden pea protein, coconut protein and pumpkin seed protein. Even better, the rice has been sprouted, and the pea protein has been sprouted and fermented making it easier to digest.
CONS: It has plant-based flavours, which could contain up to 100 chemicals and are not natural. On their website, it states that “We use Australian made plant-based flavours that are created using only natural processing methods.” This still doesn’t say how many ingredients their ‘Plant-Based Flavour’ contains or what it’s derived from. To give you an example of a ‘Natural Lemon Flavour’ it’s derived of: dextrose monohydrate (made from refined corn), natural flavouring substances (potentially consisting of up to 100 different chemical ingredients), and rosemary extract (392).
QUESTIONABLE: stevia, and sunflower extract + guar bean extract, I don’t know enough about these extracts to specifically to comment on them. I’d want to see if they’re extracted using chemical solvents like Rosemary Extract is (see Part 1 for more info on ‘extracts’).
PROS: This protein powder doesn’t contain additives. It is made from all organic ingredients, and the whey protein is pasture-fed and from NZ.
CONS: It’s not dairy-free, and I couldn’t find if it has been tested for heavy metals or not.
QUESTIONABLE: sweetener (Stevia*)
PROS: It is dairy-free, vegan, and contains high fibre foods such as psyllium husk and chia seeds. This protein powder also contains some organic ingredients.
CONS: This protein powder contains natural flavours, and the proteins and peanut butter aren’t organic. I couldn’t find if they have been tested for heavy metals or not on their website, so it can’t be ruled out.
QUESTIONABLE: sweetener (Stevia*)
PROS: This protein blend contains some great real food ingredients like organic chia, maca, psyllium powder, coconut flour, and real salt.
CONS: It contains natural flavour and thaumatin sweetener. Also, the protein powders are not organic, and I can’t confirm if it’s been tested for heavy metals or not.
QUESTIONABLE: sweetener (Stevia*)
PROS: Everything is certified gluten-free, lectin-free and pesticide, herbicide, and GMO free. It has also been tested for safe microbial activity, allergenic substances and heavy metals. Additionally, no chemicals are used in their manufacturing methods.
CONS: This protein powder contains a natural flavour and thaumatin.
PROS: It uses real organic vanilla bean, and the whey is grass-fed and casein-free. Further, the whey protein isolate is extracted using cold filtration, which is a gentler method of processing.
CONS: This protein powder contains low lactose levels (something to consider if you’re lactose intolerant), vanilla flavour and soy lecithin.
QUESTIONABLE: stevia (not sure what type).
PROS: All of the ingredients are organic except for the flavouring.
CONS: It contains vanilla flavour and I couldn’t find if they have been tested for heavy metals.
QUESTIONABLE: stevia (not sure what type).
PROS: This protein powder uses some certified organic ingredients. It is also free of lactose, sugar, fillers or preservatives, and synthetic chemicals, pesticides and fertilisers. Lastly, it is GMO-free and heavy metal tested.
CONS: It contains natural salted caramel flavour.
QUESTIONABLE: Organic stevia extract powder.
PROS: It contains some organic ingredients and is free of lactose, sugar, fillers, synthetic chemicals, pesticides and fertilisers. It is also GMO-free, and heavy metal tested.
CONS: It contains natural flavours.
QUESTIONABLE: Organic stevia leaf extract.
PROS: I love that this protein powder doesn’t contain brown rice or pea protein (it’s hard to find plant based options that don’t have one or the other, or both). This protein blend is an amazing mix of organic real food ingredients with no sugar or dairy. It also contains adaptogenic herbs and mushrooms. All Dr. Axes products are tested for heavy metals, microbial growth and pathogenic species.
CONS: It contains natural flavours and guar gum.
PROS: This protein powder contains no sugar and uses minimally processed stevia green leaf powder. All Dr. Axes products are tested for heavy metals, microbial growth and pathogenic species.
CONS: It contains natural vanilla flavour, xanthan gum, guar gum, Luo hun guo (fruit) extract and could be very high in histamines for those who are sensitive.
PROS: There is only one ingredient and it is sustainably sourced from non-GMO U.S. farmed chickens. All Dr. Axes products are tested for heavy metals, microbial growth and pathogenic species.
CONS: The chickens are not free-range or organic, and it could be very high in histamines for those who are sensitive.
PROS: This plant protein contains some excellent ingredients, most of which are organic.
CONS: It contains natural flavours, and it has this - “WARNING: This product contains chemicals known to the State of California to cause birth defects or other reproductive harm”.
QUESTIONABLE: Organic tapioca maltodextrin - this is not something you can make in your kitchen at home; it’s highly refined and processed.
PROS: It doesn’t contain any flavours, soy lecithin, extracts or other additives. It’s made from just 6 ingredients, uses organic ingredients, including REAL vanilla and luo han guo (or monk fruit) is used as a sweetener which is great if you’re not a fan of stevia or prefer to avoid it. It’s also been tested for heavy metals.
PROS: The brown rice protein is sprouted, almost all ingredients are certified organic
CONS: I couldn’t find if they have been tested for heavy metals.
QUESTIONABLE: Not sure if the stevia is an extract or not
PROS: Uses real vanilla bean, the whey protein is grass-fed and from NZ
CONS: Contains soy lecithin, I couldn’t find if they have been tested for heavy metals.
QUESTIONABLE: Contains stevia extract
PROS: Both proteins are certified organic, contains no fillers, additives or sweeteners which is great as you can add your preferred sweetener into your smoothies, bliss balls, slices ect. The brown rice protein is also sprouted making it easier to digest.
CONS: I couldn’t find if they have been tested for heavy metals.
NATURAL FLAVOURS IN PROTEIN POWDERS
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After researching some of the most popular protein powders on the market and examining the ingredients list, the majority of them contain ‘Natural Flavours’. Many manufactures will say that adding flavours to protein powder is the only way to make them taste good. As I’ve said before, I don’t trust a company that lists ‘Natural Flavours’ because natural flavours are "ingredients within an ingredient". The brands that use them aren't required to list the individual compounds as ingredients on their labels. This is concerning as flavours can contain preservatives, msg, emulsifiers, refined sugar, rosemary extract, solvents and other “incidental additives”. These incidental additives can make up 80% of the formulation, and won’t be disclosed on the ingredient list.
Read more on Natural Flavours in protein powders HERE
I’ve also found when opening up protein powders that contain flavours, they smell incredibly fake/ synthetic. These flavours are designed to overpower the natural ‘earthiness’ of the plant-based protein powders. Personally, I find it very off-putting. This is why I prepare most of my food from scratch and only purchase ingredients from companies that list every ingredient.
As with any food or supplement, we don’t know the full ramifications of mixing additives; we only know that it is safe based on testing singularly. There is more evidence suggesting that when you add two so-called ‘safe’ additives in food, they may no longer be ‘safe’. I don’t know about you, but I’m not willing to be a participant in any experiment regarding food additives, so I stay clear of them.
PROTEIN POWDER FOODS I RECOMMEND
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There are great protein-rich foods you can add to your diet, such as high-quality, organic or grass-fed meats, organic chicken, eggs, liver, beef jerky, seafood, nuts and seeds and their butters, plain organic yoghurts (additive and sugar-free) and more. Whole foods provide more than just protein. They are critical to promoting overall health.
I use and recommend protein powders that do not contain sweeteners, additives and added flavours. Here are a few of my favourite, one ingredient, protein powders:
COLOSTRUM
Research suggests that bovine colostrum may strengthen your immune system, fight infections that cause diarrhoea, and promote gut health. I’m currently using the brand OxyMin® Colostrum. It is processed using low-heat flash pasteurisation, ensuring all the delicate colostral proteins remain intact and bioactive. It contains 65% protein and is from a grass-fed cows. It’s also free from hormones, antibiotics and pesticides and doesn’t contain any other ingredients or fillers. Each batch is also laboratory analysed and confirmed free of impurities, contaminants and heavy metals. As a bonus, it smells like custard powder when you open the jar up, which I love! Please note, this is not lactose or casein free.
COLLAGEN POWDER
This is what I use for an added protein boost in my smoothies. I use Gelatin Australia’s PeptiPro Collagen made exclusively from Australian and New Zealand cows. It’s an adaptable way to increase your intake of highly digestible protein. I love collagen because it has no taste or flavour, so you can add it to virtually anything like smoothies, porridge, slices, soups, cakes, pancakes, hot drinks such as tea or coffee. Plus, collagen provides your body with the building blocks to improve your skin's appearance, repair connective tissue, strengthen bones, and make joints and ligaments more resilient. Lastly, your gut bacteria turns collagen peptides into butyric acid, which is good for digestion.
If you want a more detailed look at collagen, I recommend reading Elza Bevilacqua’s blog post HERE. I have also written an extensive blog post called ‘The Truth About Collagen Powders’.
WHEY (liquid)
Did you know that you can easily make whey by using good quality organic yoghurt? All you have to do is put the yoghurt in a muslin cloth; the liquid that separates from the yoghurt over the next few hours (or overnight) is called ‘whey’. You can add this whey liquid to smoothies, chia pudding, porridge, mixed into dips and more. It’s not a concentrate, isolate or hydrolysate, so there is no processing at all, and you know exactly where it came from. Whey liquid is not suitable for vegans or those following a dairy-free or lactose-free diet.
CRICKET POWDER PROTEIN
Although this may sound strange, cricket protein powder is a good option. Crickets are a great source of complete protein, and the production process ensures nothing is wasted. With crickets, the ‘meat’ part can’t be separated. The entire bug is roasted and processed into flour or powder, meaning the whole cricket is consumed, including their exoskeleton, which is rich in minerals and other micronutrients. The other great news is that the nutrient values are high and remain high thanks to the fast processing times. I recommend the brand Grilo Organic Cricket Powder which is 69% protein, has a complete amino acid profile and is an excellent source of iron, Vitamin B12 (155% RDI) and prebiotic fibre. It’s also reported to have anti-viral, anti-tumour and anti-fungal activities, as well as being bacteriostatic (stops the reproduction of bacteria) on some gram-negative bacteria. This may make it potentially useful in cases of SIBO (small intestinal bacterial overgrowth).
Admittedly, I haven’t yet played around with cricket powder in recipes yet, but according to Grilo’s website, it has a nutty and earthy flavour. Some compare it to the taste of almonds, where others say it tastes like popcorn. You could try adding it into your chocolate smoothie, pancakes, bliss balls, crackers, homemade bread and more. Please note that those who have a crustacean shellfish allergy may be sensitive to crickets.
PLANT BASED PROTEIN POWDERS
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INCA INCHI PROTEIN POWDER (OR SACHA INCA PROTEIN POWDER)
This protein comes from a seed, and it’s one of the very few top 8 allergy-free proteins that isn’t made from a pea protein isolate. It’s a natural, single-ingredient protein powder that is 60% complete protein. The inca inchi protein powder is highly digestible and low-irritant as it comes from a seed. This also makes it suitable for vegans and vegetarians. It has a nutty, earthy flavour and smell, so I recommend blending it into smoothies, bliss balls, slices, cakes, cookies, chocolate slices and more.
HEMP PROTEIN POWDER
Like inca inchi protein powder, hemp is an excellent option for vegans and vegetarians and is a great way to boost your protein intake. You can use hemp protein powder like any other protein powder; add it to smoothies, bliss balls, pancakes, brownies, granola and more. One downside I’ve experienced with hemp protein powder is that it has a strong vegetable-like smell and can be a bit difficult to hide. Personally I find that the taste and aroma can be overpowering in smoothies. As a workaround, if I use hemp protein powder, I’ll use 50/50 collagen powder and hemp powder to reduce the overpowering taste and smell. I like the TerraSoul Superfoods Hemp Protein Powder as it’s been gently cold-processed (without the use of hexane, a harsh chemical solvent), is certified organic, non-gmo verified and has been tested for heavy metals. There are many other great brands out there too, just do your research.
MAKE YOUR OWN PROTEIN POWDER
Why not try making your own blend up?! This way you can add in the ingredients you want and like AND avoid all of the unnecessary additives, flavours, extracts and sweeteners + it’ll probably be cheaper in the long run too. For example, you could mix the following ‘dry’ ingredients together and store in a glass jar in the fridge;
HOMEMADE PLANT BASED PROTEIN POWDER BLEND
Inca inchi protein powder + hemp protein powder + chia seeds and/ or psyllium husk - flavour it with any of the following: cacao, cinnamon, turmeric, ginger, real vanilla, medicinal mushrooms (optional), or greens powder
HOMEMADE PROTEIN POWDER BLEND
Collagen powder + hemp protein powder and/ or inca inchi protein powder + psyllium husk - flavour it with any of the following: cacao, cinnamon, turmeric, ginger, real vanilla, medicinal mushrooms (optional)
Then when you go to make your smoothies, ice-blocks, bliss balls ect. you can simply add a few spoons of your homemade protein powder blend in along with your other ‘wet’ ingredients to taste, such as; coconut milk, avocado, sweetener of your choice, frozen fruit, veggies, probiotic coconut yoghurt or kefir, nut or seed butters and more.
SUMMARY
When choosing a protein powder, it’s important to look for a certified organic source. This ensures that there are no pesticides or chemical residues.
Look for one that has been laboratory analysed and confirmed free of impurities, contaminants and heavy metals.
Avoid unnecessary additives such as; maltodextrin, extracts, flavours ect.
If you’re choosing a pea or rice protein powder, choose one that has been sprouted and/ or fermented to improve digestion and reduce anti-nutrients.
Look for one that has been minimally processed.
Look for companies that are transparent.
As you can see, some protein powders are okay, and there are some you should avoid. All of them are processed in varied ways, so by examining the pros, cons and questionable ingredients here, I hope you feel more confident in your search for a protein that is right for you. Although I couldn’t list them all, this list is a great example of the flavours and additives you will find in many protein powder blends.