Protein powder supplements, while beneficial for some, are not universally necessary. This assertion comes from Yasi Ansari, MS, RDN, CSSD, a spokesperson for the Academy of Nutrition and Dietetics. The recent study by the Clean Label Project underscores this point by revealing concerning levels of lead and cadmium in many protein powders tested. The findings suggest a need for careful selection of protein powder products, prioritizing those that undergo third-party testing. Among the tested varieties, pea protein emerged as the plant-based option least likely to be contaminated. Conversely, plant-based powders generally contained five times more cadmium compared to whey protein powders. While the Clean Label Project did not disclose specific products exceeding safe lead and cadmium levels, they provided a list of vetted brands including Puori, Wicked, Needed, Nutrabox, Wellbeing, and Ritual.
Protein powder can certainly serve as a convenient supplement for those seeking to boost their protein intake. However, Ansari advises that it is not a necessity for everyone.
"Protein powder can be helpful, but not everyone needs to use a protein powder," – Yasi Ansari, MS, RDN, CSSD, Spokesperson for the Academy of Nutrition and Dietetics.
For individuals choosing to incorporate protein powders into their diets, Ansari recommends selecting products that have been third-party tested.
"I generally recommend looking for products with third-party testing and certification such as NSF Certified/ NSF Certified for Sport," – Yasi Ansari, MS, RDN, CSSD, Spokesperson for the Academy of Nutrition and Dietetics.
The Clean Label Project's analysis highlighted significant differences in contamination levels across various types of protein powders. Pea protein was notably less likely to harbor contaminants among plant-based options. Nonetheless, plant-based powders as a whole exhibited significantly higher cadmium levels than whey protein variants. Notably, only 28% of whey protein powders and 26% of collagen protein powders tested showed high levels of lead.
Ansari explains the presence of heavy metals in plant-based products by pointing to environmental factors.
"Plants pick up heavy metals through the air, water, and soil and may remain in the product long after processing," – Yasi Ansari, MS, RDN, CSSD, Spokesperson for the Academy of Nutrition and Dietetics.
She further emphasizes the importance of conducting more research to understand the variables affecting heavy metal content in organic foods.
"We need more research and a better understanding of farming practices to understand why certain organic foods may contain more heavy metals," – Yasi Ansari, MS, RDN, CSSD, Spokesperson for the Academy of Nutrition and Dietetics.
While protein powders offer convenience, many whole foods provide substantial protein content without the associated risks of heavy metal exposure. Canned tuna offers between 20-25 grams of protein per 3 ounces serving. Similarly, Greek yogurt presents 10-18 grams of protein in a 5.3-ounce serving. Other high-protein foods include chicken (21 grams per 3 ounces), eggs (18-21 grams per 3 eggs), tofu (22 grams per cup), edamame (18 grams per cup), steamed lentils (18 grams per cup), and black beans (15 grams per cup).
Incorporating these whole foods into one's diet not only provides essential nutrients but also reduces reliance on potentially contaminated supplements. Ansari underscores the importance of a balanced approach to nutrition.
"Emphasize whole foods in the diet, supplement when needed, and understand how to decrease exposure to heavy metals during the cooking process." – Yasi Ansari, MS, RDN, CSSD, Spokesperson for the Academy of Nutrition and Dietetics.
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