What is the best dairy-free, soy-free protein powder?
Here are 3 reasons why you should choose a soy-free protein powder:
1. Soy contains isoflavones, a type of plant estrogen similar to human estrogen. Soy isoflavones can bind to estrogen receptors in the body and cause weak estrogenic or anti-estrogenic activity. Some research suggests that this can increase the risk of chronic diseases like breast cancer.
2. Soy, which is the largest source of protein for animal feed, is also second only to beef in terms of driving global deforestation and soil erosion.
3. Soy is one of the most genetically modified (GM) crops on the planet. The vast majority of GM crops are engineered to survive the direct application of herbicides and pesticides, and according to the US Department of Agriculture, over 90 percent of soybeans grown on US farms are genetically engineered to withstand an herbicide called Roundup. The primary ingredient in Roundup is glyphosate, which is classified as a probable human carcinogen. GM soybeans contain high residues of glyphosate.
The soybean is a cheap, protein rich legume, but many people choose to avoid it because it is a common allergen, associated with adverse side effects, and the epitome of a genetically modified crop that has detrimental impacts on the environment and human health.
Here are 2 reasons why you choose a dairy-free protein powder:
1. Dairy-based proteins like whey can casein are byproducts of cheese and yogurt production. They are known to cause digestive issues, especially for people with lactose sensitivity (intolerance) and irritable bowel syndrome (IBS). Over one in three Americans are lactose intolerant, and the prevalence of IBS is somewhere between 10 and 15 percent in the United States. It follows that you may be lactose intolerant or have IBS and not even know it.
Irritable bowel syndrome (IBS) is a poorly understood condition, and it is unclear why dairy triggers symptoms. Lactose sensitivity, on the other hand, is clearly understood. People with lactose sensitivity are unable to fully digest lactose, the sugar in dairy. As a result, it sits in your gut for longer than it should. This gives the bacteria that live there more time to eat the partially digested food. As they eat, these gut bacteria produce gas, which can cause bloating, cramps, and nausea. Gas also slows colonic transit (the amount of time it takes food to travel through the colon). This can lead to constipation.
2. Casein and whey protein can also cause acne. Dairy indirectly stimulates insulin production, which regulates sebum production. Sebum, an oily, waxy substance produced by your body’s sebaceous glands, can clog your pores and cause pimples. Dairy can also hinder your ability to process blood sugar efficiently, which can cause inflammation, especially in your skin.
Soy and dairy are not the only ingredients to look out for when buying protein powder, however. Here are a few more ingredients to avoid.
Avoid food additives.
Most protein powders are full of food additives. Although they’re not necessarily bad for you in small quantities, food additives can add up quickly, especially if you drink a protein shake every day. At higher quantities, food additives can cause gastrointestinal (GI) side effects.
Many food additives are hard to digest and sit in your gut for longer than they should. This gives your gut bacteria more time to eat (the partially digested food). As they eat, these bacteria produce gas, which causes bloating, cramps, and nausea.
In the short term, gas also slows colonic transit (the amount of time it takes food to travel through the colon). This can lead to constipation. In the long term, food additives disrupt regulatory pathways in the intestine, which can result in the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.
Keep an eye out for artificial sweeteners too. Artificial sweeteners are poorly absorbed by the gut, which means that they feed your hungry gut bacteria. They also alter the composition of your gut microbiota (the collection of microorganisms that help you digest food). This can lead to serious GI problems and widespread inflammation.
Finally, artificial sweeteners, especially sugar alcohols like xylitol, can cause diarrhea because they draw water into your gut. Now you finally have something to blame for those post-protein shake trips to the bathroom.
Here is a list of the most common food additives in protein powder:
acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors*, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol
When it comes to identifying food additives, go with your gut. 😉 As a rule of thumb, they are the ingredients that you cannot pronounce. Food additives are not the only thing to look out for when buying protein powder, however. There are several other ingredients that can upset your stomach.
egg whites, coconut, cocoa, monk fruit
Protein Matrix Comprised of (Whey Protein Concentrate, Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids, Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain.
*This is the actual ingredient list of one of the best-selling protein powders in the United States.
Avoid protein concentrates and isolates.
Finding an additive-free, dairy-free protein powder is hard. Finding an additive-free, dairy-free protein powder made with real foods is next to impossible. Why? Most protein powders are made with protein concentrates and isolates, foods stripped of everything but the protein. They are listed on the ingredient list as “pea protein,” for example, as opposed to “peas.”
We will not go into the details, but protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming protein powder. Sometimes, manufacturers use chemical solvents like hexane to separate the protein from the food. This means that what you end up putting into your body looks nothing like real food.
The potential problem here is that your gut might not know what to do with ingredients like these. Your gut prefers the real thing, not some heavily-processed imitation, so protein concentrates and isolates might be hard to digest for people with sensitive stomachs.
Instead of protein concentrates or isolates, we use egg whites and chickpeas. Egg whites are simply broken, pasteurized, and dried before becoming protein powder. Chickpeas are just dried and ground. Minimally-processed ingredients like these are easy to digest and a safe alternative to protein concentrate and isolates.
Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for people with sensitive stomachs. Egg whites are low in fiber, low-FODMAP, and have the highest protein digestibility-corrected amino acid score (PDCAAS) of any whole food. Our customers have experienced fewer digestive issues with egg white protein than with any other type of protein.
If you cannot eat eggs, try our chickpea protein powder. We like chickpeas because, compared to other plant protein sources, they are high in soluble fiber. Unlike insoluble fiber, which can have a laxative effect, soluble fiber increases in size as it moves through your digestive tract. This can help make your bowel movements easier and more regular.
“I just finished my first bag and ordered 2 more! I Iove this stuff! I have IBS and every protein powder hurts my stomach…except drink wholesome!”
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.