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Protein shakes are well regarded as a healthy addition to your diet as well as an excellent way to boost your macronutrient intake and keep you full and satisfied between meals. Not exclusive to people who exercise, protein shakes can have a valuable place in any diet for fueling your muscles and your metabolism to increase fat burn and promote healthy weight loss without depriving yourself.
However, while many protein powders are great for supporting your health goals, there are some variations which may contain ingredients that can negate the actual nutritional benefits and reduce the speed of your metabolism over time. When purchasing your next protein powder, health experts agree that there’s one ingredient you should keep an eye out for as it could be standing in your way of weight loss.
Protein powder often includes some form of sugar to add a little extra flavor to your shake, but if your powder is too high in sugar it may work against your intention for drinking a shake to begin with. “This ingredient may be adding to your weight gain or plateau if it is present on your protein powder's nutrition label. Sugar is often added in the processing stages of food products to enhance their flavor and palatability,” explains nutritionist Lisa Richards.
Even if your protein powder is relatively low in calories, an option which has a high sugar content may leave you feeling hungry shortly after drinking your shake, leading you to overeat throughout the rest of the day.
While high sugar protein powders may taste better than the alternative, these supplements are no longer a valuable source of nutrients, negating the benefit of consuming a high protein drink when it’s inundated with sugar. “Unfortunately, [certain protein powders] provide a source of empty calories and can lead to overeating and weight gain. While this ingredient may make your protein shake taste better it may also be voiding any potential benefits you are seeking,” says Richards.
You may be tempted by the chocolate, peanut butter, or other dessert flavored powders on the market, but while they boast a high protein content, you may be accidentally slowing your metabolism in the meantime, making it more difficult for your body to burn fat and inadvertently causing weight gain.
If you don’t love the idea of drinking a bland protein shake, an easy workaround is adding natural sweeteners to your shake or smoothie to make up for the flavor. “Rather than opting for a sweeter protein shake, consider purchasing a powder free of added sugar and adding your own natural sweetener. Monk fruit is an excellent natural sweetener that will protect your gut health, prevent glucose spikes, and not throw off your weight loss goals,” suggests Richards.
Blending up your smoothie with fresh fruits such as raspberries, blueberries, and strawberries can also provide some natural antioxidants which will help to reduce bloating while adding a delicious, healthy flavor to your drink.
Protein shakes can be a wonderful addition to your diet for weight loss and muscle growth, provided that you take care to buy a powder which is low in added sugar. We suggest Vega One Organic All-in-One Shake, Plain Unsweetened, or Vital Proteins Unflavored Collagen Peptides to offer a neutral flavor which can be bolstered by fruit and natural sweetener for an easy boost of protein without any negative impact on your metabolism.
You will ultimately have the best luck gathering your protein from organic sources such as eggs, meat, tofu, beans and legumes, but if you need that extra serving to push you towards healthier eating habits, a low sugar protein powder is the way to go for sustainable weight loss without depriving your body.
