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#at least I can digest lactose unlike some of you fools
astrowell · 2 years
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sure I have like 3 pages worth of chronic health issues but at least I don't have any allergies nor have I had lice ever
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drlaurynlax · 5 years
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Important: 10 Best Paleo Protein Powders You Should Not Miss
Paleo protein powders seem like oxymoron.
After all, we all know our ancestors didn’t order Paleo protein powders on Amazon, or plug in their Ninja blender to whip up a post-workout Chunky Monkey smoothie. They got their protein from the “real deal” like deers, fish and buffalo. Paleo protein powder is more like a “pseudo-Paleo” food that falls within an 80/20 philosophy of eating (i.e. 80% of the time, eat real whole foods, 20% of the time, let life happen.
Smoothies & Paleo Protein Powders Are the New Buffalo
Nevertheless, thanks to human adaptation and the Industrial Revolution, life in modern times is a little different then “back in the day” and the protein shake or green smoothie have become dietary staples—especially for busy people on-the-go and fitness enthusiasts.
Shakes and smoothies are also great options for folks who have special dietary needs, like gut issues or who are looking to put on weight or muscle, and want an easy way to get more power packed nutrition and calories in (without feeling stuffed or bloated). 
Unfortunately, the majority of protein powders out there—even “Paleo protein powders”—are stacked with tons of ingredients that negate any nutritional benefit from the protein powder itself. 
The Problem with Paleo Protein Powders
Even if a protein powder label claims “high in protein,” or “Paleo-friendly,” the bigger question is: Can you absorb it? 
Chances are, if the protein powder—even a “Paleo protein powder”—is filled with additives, chemicals, and anti-nutrients (like soy, rice, pea protein or peanuts), then you are NOT really getting the biggest nutrient bang for your buck. 
Bloating, constipation, gas, loose watery stools and diarrhea are common side effects people experience when consuming protein powders on a regular basis—and many people don’t even question that their protein powder formula could be triggering their gut symptoms (especially if the label claims it’s a healthy “Paleo-friendly protein powder”). 
Newsflash: If you’re running to the bathroom shortly after your smoothie, bloated or gassy during the day, or wondering why you’re always constipated (despite “eating healthy”)…there might be something in the “water” (i.e. your “healthy” Paleo protein powder). 
How to choose the BEST protein powder for you?
Here are 5 Essentials to Look for When Choosing the BEST Paleo Protein Powder, and the 10 Best Paleo Protein Powders that meet the criteria. 
  5 Essentials to Look for When Choosing the BEST Paleo Protein Powder 
Artificial Sweeteners While we all know that sugar https://drlauryn.com/why-is-sugar-bad-3-things-that-happen-to-your-body/ is not our BFF, sugar-free alternatives are fine, right?! Especially “natural ones” like stevia!…Not so fast.Artificial sweeteners, including Aspartame, Acesulfame, Sucralose, Erythritol (in many “Keto” products) and yes, stevia https://drlauryn.com/7-stevia-side-effects-food-advertisers-dont-tell/ are STILL synthesized chemical products (Read: Health nightmares). Artificial sweeteners https://drlauryn.com/artificial-sweeteners-really-all-that-bad/ are associated with side effects (Tandel, 2011 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198517/) similar, if not worse, to high amounts of sugar, including blurred vision, heart palpitations and wreaking major havoc on your digestion, including diarrhea, gas, and bloating. In addition, a vast majority of “natural” stevia sold in stores and put into products is NOT the real thing, as processing and heating methods strip it of any real nutritional value it had before. So are ANY sweeteners ok?Recommended “Sweeteners” Include: Coconut water, monk fruit, fruit extracts and natural (no sweetener added) flavors (you can add fruit to a smoothie for taste. Disclaimer: some people CAN tolerate “organic” (non-GMO) stevia—however, keep in mind, it’s still highly processed.
Protein Type Your protein powder is only as good as you can absorb it.In general, Whey protein, egg white, soy protein, pea protein and rice proteins are the LEAST digestible powders sold on shelves—especially if you’re not buying a quality source of these proteins or a highly-heated and processed form. Soy, rice and peas contain “anti-nutrients” also known as phytic acid and lectins, both associated with symptoms such as gas and bloating and nutrient malabsorption. Many of these components are also GMO-derived (genetically modified organisms) with a host of non-gut-friendly side effects.As for egg white protein and whey protein, since dairy and eggs are considered some of the most “inflammatory” and cross-contaminating foods with gluten, these proteins don’t sit well with everyone.  Egg whites in particular (vs. egg yolks) contain albumin—a protein highly associated with food sensitivities and allergies. Many folks experience a feeling of “egg belly” (indigestion) when they consume a concentrated dose of egg whites.
Whey is a derivative of dairy, and those with dairy and/or gluten sensitivities may find their symptoms (gastrointestinal, allergies, low immunity, skin breakouts) flare when consumed. The two most common forms of whey are whey concentrate and whey isolate .The main difference is that whey isolates are more pure than concentrate, meaning other non-protein components have been partially removed to “isolate” the whey protein and contain less lactose overall (i.e. better for lactose intolerance).
Whey ALSO comes in the form of “grass-fed” or standard whey and more and more conscious supplement companies are promoting that their “grass-fed” whey is better.
However, unlike grass-fed and grass-finished whole meats, most “grass-fed” wheys on the market are ALOT of hype, due to the high-heating and processing of many formulas. Current research does NOT support the claims that whey from grass-fed cows (or “grass-fed whey”) is better” for us or different than grain-fed at a macronutrient level simply because the heating and standard high-pasteurization process destroys the beneficial CLA and protein profiles we get from grass-fed whey in particular (Van Hekken et al, 2017 https://www.ncbi.nlm.nih.gov/pubmed/28624284).
In other words: Don’t be fooled by fancy labels claiming “grass-fed whey,” or “grass-fed dairy” because once it’s in powdered, the grass-fed qualities don’t make a difference (unless its marked as “low pasteurized,” “raw grass-fed” and/or “cold-processed”)
Recommended Protein Types: The  more “real food” protein powder options include:
Grass-fed Beef Isolate
Collagen
Bone Broth Protein
Low-Pastuerized, Cold-Processed Whey (If you tolerate dairy) 
Goat’s Milk Whey (if you tolerate dairy)
Other Additives GMO’s like Malodextrin, Soy,Soy Lecthin, Xanthin Gum, Yeast, Lactic Acid, “Natural” or “Artificial” Flavorings, Corn, Sodium Citrate, Ethanol, High Fructose Corn Syrup, Amino Acids, Ascorbic Acid, Sodium Ascorbate, and “Vitamins” are not you (or your gut’s) friends. Period. Chances are if you don’t know what an ingredient really is…your body doesn’t either.
Company Transparency & Customer Service How transparent, honest and accessible is the company? Do you have questions about the processing? Do they answer it? If you’re not satisfied with the product, do they allow returns or credits? These markers influence the credibility of not only the company itself, but the products they sell. A company that believes in their product and the health claims they make, stands by it, and is adamant about providing you with not only a convenience, but quality.
Not a Meal Replacement Simply put: Protein powders are supplements—supports to enhance your nutrition and intake, but NOT replace real food. Therefore, when looking for a protein powder to supplement, or add, to your diet, keep in mind that: (1.) You CANNOT supplement your way out of a poor diet, AND (2.) protein powder is NOT real food. 
10 Best Paleo Protein Powders (please number these how you would format them in WP and include a picture of each product?)
Organic Grass-fed Beef Bone Broth Powder Left Coast Performance https://amzn.to/2GIuFzq
Primal Health Paleo Protein https://amzn.to/2GoG08x 
Vital Proteins Collagen Powder (like the Dark Chocolate https://amzn.to/2pUR6Xu or Vanilla https://amzn.to/2EcMlOo)
PurePaleo by Designs for Health https://amzn.to/2GpZKo9
Mt. Capra Goat Whey Protein https://amzn.to/2GrldNx
Wild Whey by Wild Foods https://amzn.to/2GL6j7W
Grass-fed Whey by Raw Organic Whey https://amzn.to/2J9RIkP 
Prime Protein (Beef Isolate) by Equip Foods https://amzn.to/2pTqpDk
Pastured Eggs (yes, you can simply crack a quality egg or two into your smoothie and blend up)
Pure Paleo Protein by Amy Myers https://amzn.to/2GJbuW4
Bonus: Bone Broth (my personal favorite—a real food) by OssogoodBones https://www.ossogoodbones.com (use code “THRIVE” for $10 off)
The post Important: 10 Best Paleo Protein Powders You Should Not Miss appeared first on Meet Dr. Lauryn.
Source/Repost=> https://drlauryn.com/wellness-knowledge/best-paleo-protein-powders/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/
1 note · View note
clarencebfaber · 5 years
Text
Important: 10 Best Paleo Protein Powders You Should Not Miss
Paleo protein powders seem like oxymoron.
After all, we all know our ancestors didn’t order Paleo protein powders on Amazon, or plug in their Ninja blender to whip up a post-workout Chunky Monkey smoothie. They got their protein from the “real deal” like deers, fish and buffalo. Paleo protein powder is more like a “pseudo-Paleo” food that falls within an 80/20 philosophy of eating (i.e. 80% of the time, eat real whole foods, 20% of the time, let life happen.
Smoothies & Paleo Protein Powders Are the New Buffalo
Nevertheless, thanks to human adaptation and the Industrial Revolution, life in modern times is a little different then “back in the day” and the protein shake or green smoothie have become dietary staples—especially for busy people on-the-go and fitness enthusiasts.
Shakes and smoothies are also great options for folks who have special dietary needs, like gut issues or who are looking to put on weight or muscle, and want an easy way to get more power packed nutrition and calories in (without feeling stuffed or bloated). 
Unfortunately, the majority of protein powders out there—even “Paleo protein powders”—are stacked with tons of ingredients that negate any nutritional benefit from the protein powder itself. 
The Problem with Paleo Protein Powders
Even if a protein powder label claims “high in protein,” or “Paleo-friendly,” the bigger question is: Can you absorb it? 
Chances are, if the protein powder—even a “Paleo protein powder”—is filled with additives, chemicals, and anti-nutrients (like soy, rice, pea protein or peanuts), then you are NOT really getting the biggest nutrient bang for your buck. 
Bloating, constipation, gas, loose watery stools and diarrhea are common side effects people experience when consuming paleo protein powders on a regular basis—and many people don’t even question that their protein powder formula could be triggering their gut symptoms (especially if the label claims it’s a healthy “Paleo-friendly protein powder”). 
Newsflash:
If you’re running to the bathroom shortly after your smoothie, bloated or gassy during the day, or wondering why you’re always constipated (despite “eating healthy”)…there might be something in the “water” (i.e. your “healthy” Paleo protein powder). 
How to choose the BEST protein powder for you?
Here are 5 Essentials to Look for When Choosing the BEST Paleo Protein Powder, and the 10 Best Paleo Protein Powders that meet the criteria. 
 5 Essentials to Look for When Choosing the BEST Paleo Protein Powder 
1. Artificial Sweeteners
While we all know that sugar is not our BFF, sugar-free alternatives are fine, right?! Especially “natural ones” like stevia!…Not so fast.Artificial sweeteners, including Aspartame, Acesulfame, Sucralose, Erythritol (in many “Keto” products) and yes, stevia are STILL synthesized chemical products (Read: Health nightmares). Artificial sweeteners  are associated with side effects (Tandel, 2011) similar, if not worse, to high amounts of sugar, including blurred vision, heart palpitations and wreaking major havoc on your digestion, including diarrhea, gas, and bloating.
In addition, a vast majority of “natural” stevia sold in stores and put into products is NOT the real thing, as processing and heating methods strip it of any real nutritional value it had before. So are ANY sweeteners ok?
Recommended “Sweeteners” Include:
Coconut water, monk fruit, fruit extracts and natural (no sweetener added) flavors (you can add fruit to a smoothie for taste. Disclaimer: some people CAN tolerate “organic” (non-GMO) stevia—however, keep in mind, it’s still highly processed.
2. Protein Type
Your protein powder is only as good as you can absorb it.In general, Whey protein, egg white, soy protein, pea protein and rice proteins are the LEAST digestible powders sold on shelves—especially if you’re not buying a quality source of these proteins or a highly-heated and processed form. Soy, rice and peas contain “anti-nutrients” also known as phytic acid and lectins, both associated with symptoms such as gas and bloating and nutrient malabsorption.
Many of these components are also GMO-derived (genetically modified organisms) with a host of non-gut-friendly side effects.
As for egg white protein and whey protein, since dairy and eggs are considered some of the most “inflammatory” and cross-contaminating foods with gluten, these proteins don’t sit well with everyone.
 Egg whites in particular (vs. egg yolks) contain albumin—a protein highly associated with food sensitivities and allergies. Many folks experience a feeling of “egg belly” (indigestion) when they consume a concentrated dose of egg whites.
Whey is a derivative of dairy, and those with dairy and/or gluten sensitivities may find their symptoms (gastrointestinal, allergies, low immunity, skin breakouts) flare when consumed.
The two most common forms of whey are whey concentrate and whey isolate .The main difference is that whey isolates are more pure than concentrate, meaning other non-protein components have been partially removed to “isolate” the whey protein and contain less lactose overall (i.e. better for lactose intolerance).
Whey ALSO comes in the form of “grass-fed” or standard whey and more and more conscious supplement companies are promoting that their “grass-fed” whey is better.
However, unlike grass-fed and grass-finished whole meats, most “grass-fed” wheys on the market are ALOT of hype, due to the high-heating and processing of many formulas.
Current research does NOT support the claims that whey from grass-fed cows (or “grass-fed whey”) is better” for us or different than grain-fed at a macronutrient level simply because the heating and standard high-pasteurization process destroys the beneficial CLA and protein profiles we get from grass-fed whey in particular (Van Hekken et al, 2017).
In other words:
Don’t be fooled by fancy labels claiming “grass-fed whey,” or “grass-fed dairy” because once it’s in powdered, the grass-fed qualities don’t make a difference (unless its marked as “low pasteurized,” “raw grass-fed” and/or “cold-processed”)
Recommended Protein Types:
The  more “real food” protein powder options include:
Grass-fed Beef Isolate
Collagen
Bone Broth Protein
Low-Pastuerized, Cold-Processed Whey (If you tolerate dairy) 
Goat’s Milk Whey (if you tolerate dairy)
3. Other Additives
GMO’s like Malodextrin, Soy,Soy Lecthin, Xanthin Gum, Yeast, Lactic Acid, “Natural” or “Artificial” Flavorings, Corn, Sodium Citrate, Ethanol, High Fructose Corn Syrup, Amino Acids, Ascorbic Acid, Sodium Ascorbate, and “Vitamins” are not you (or your gut’s) friends. Period. Chances are if you don’t know what an ingredient really is…your body doesn’t either.
4. Company Transparency & Customer Service
How transparent, honest and accessible is the company? Do you have questions about the processing? Do they answer it? If you’re not satisfied with the product, do they allow returns or credits? These markers influence the credibility of not only the company itself, but the products they sell. A company that believes in their product and the health claims they make, stands by it, and is adamant about providing you with not only a convenience, but quality.
5. Not a Meal Replacement
Simply put: Paleo protein powders are supplements—supports to enhance your nutrition and intake, but NOT replace real food. Therefore, when looking for a protein powder to supplement, or add, to your diet, keep in mind that: (1.) You CANNOT supplement your way out of a poor diet, AND (2.) protein powder is NOT real food. 
10 Best Paleo Protein Powders
Organic Grass-fed Beef Bone Broth Powder Left Coast Performance 
Primal Health Paleo Protein  
Vital Proteins Collagen Powder (like the Dark Chocolate  or Vanilla)
PurePaleo by Designs for Health
Mt. Capra Goat Whey Protein
Wild Whey by Wild Foods 
Grass-fed Whey by Raw Organic Whey
Prime Protein (Beef Isolate) by Equip Foods 
Pastured Eggs (yes, you can simply crack a quality egg or two into your smoothie and blend up)
Pure Paleo Protein by Amy Myers 
Bonus: Bone Broth (my personal favorite—a real food) by OssogoodBones (use code “THRIVE” for $10 off)
The post Important: 10 Best Paleo Protein Powders You Should Not Miss appeared first on Meet Dr. Lauryn.
Source/Repost=> https://drlauryn.com/wellness-knowledge/best-paleo-protein-powders/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/
Important: 10 Best Paleo Protein Powders You Should Not Miss via https://drlaurynlax.weebly.com/
0 notes
elizabethbgrimes · 5 years
Text
Important: 10 Best Paleo Protein Powders You Should Not Miss
Paleo protein powders seem like oxymoron.
After all, we all know our ancestors didn’t order Paleo protein powders on Amazon, or plug in their Ninja blender to whip up a post-workout Chunky Monkey smoothie. They got their protein from the “real deal” like deers, fish and buffalo. Paleo protein powder is more like a “pseudo-Paleo” food that falls within an 80/20 philosophy of eating (i.e. 80% of the time, eat real whole foods, 20% of the time, let life happen.
Smoothies & Paleo Protein Powders Are the New Buffalo
Nevertheless, thanks to human adaptation and the Industrial Revolution, life in modern times is a little different then “back in the day” and the protein shake or green smoothie have become dietary staples—especially for busy people on-the-go and fitness enthusiasts.
 Shakes and smoothies are also great options for folks who have special dietary needs, like gut issues or who are looking to put on weight or muscle, and want an easy way to get more power packed nutrition and calories in (without feeling stuffed or bloated). 
Unfortunately, the majority of protein powders out there—even “Paleo protein powders”—are stacked with tons of ingredients that negate any nutritional benefit from the protein powder itself. 
The Problem with Paleo Protein Powders
Even if a protein powder label claims “high in protein,” or “Paleo-friendly,” the bigger question is: Can you absorb it? 
Chances are, if the protein powder—even a “Paleo protein powder”—is filled with additives, chemicals, and anti-nutrients (like soy, rice, pea protein or peanuts), then you are NOT really getting the biggest nutrient bang for your buck. 
Bloating, constipation, gas, loose watery stools and diarrhea are common side effects people experience when consuming paleo protein powders on a regular basis—and many people don’t even question that their protein powder formula could be triggering their gut symptoms (especially if the label claims it’s a healthy “Paleo-friendly protein powder”). 
Newsflash:
If you’re running to the bathroom shortly after your smoothie, bloated or gassy during the day, or wondering why you’re always constipated (despite “eating healthy”)…there might be something in the “water” (i.e. your “healthy” Paleo protein powder). 
How to choose the BEST protein powder for you?
Here are 5 Essentials to Look for When Choosing the BEST Paleo Protein Powder, and the 10 Best Paleo Protein Powders that meet the criteria. 
 5 Essentials to Look for When Choosing the BEST Paleo Protein Powder 
1. Artificial Sweeteners
While we all know that sugar is not our BFF, sugar-free alternatives are fine, right?! Especially “natural ones” like stevia!…Not so fast.Artificial sweeteners, including Aspartame, Acesulfame, Sucralose, Erythritol (in many “Keto” products) and yes, stevia are STILL synthesized chemical products (Read: Health nightmares). Artificial sweeteners  are associated with side effects (Tandel, 2011) similar, if not worse, to high amounts of sugar, including blurred vision, heart palpitations and wreaking major havoc on your digestion, including diarrhea, gas, and bloating.
In addition, a vast majority of “natural” stevia sold in stores and put into products is NOT the real thing, as processing and heating methods strip it of any real nutritional value it had before. So are ANY sweeteners ok?
Recommended “Sweeteners” Include:
Coconut water, monk fruit, fruit extracts and natural (no sweetener added) flavors (you can add fruit to a smoothie for taste. Disclaimer: some people CAN tolerate “organic” (non-GMO) stevia—however, keep in mind, it’s still highly processed.
2. Protein Type
Your protein powder is only as good as you can absorb it.In general, Whey protein, egg white, soy protein, pea protein and rice proteins are the LEAST digestible powders sold on shelves—especially if you’re not buying a quality source of these proteins or a highly-heated and processed form. Soy, rice and peas contain “anti-nutrients” also known as phytic acid and lectins, both associated with symptoms such as gas and bloating and nutrient malabsorption.
Many of these components are also GMO-derived (genetically modified organisms) with a host of non-gut-friendly side effects.
As for egg white protein and whey protein, since dairy and eggs are considered some of the most “inflammatory” and cross-contaminating foods with gluten, these proteins don’t sit well with everyone.
 Egg whites in particular (vs. egg yolks) contain albumin—a protein highly associated with food sensitivities and allergies. Many folks experience a feeling of “egg belly” (indigestion) when they consume a concentrated dose of egg whites.
Whey is a derivative of dairy, and those with dairy and/or gluten sensitivities may find their symptoms (gastrointestinal, allergies, low immunity, skin breakouts) flare when consumed.
The two most common forms of whey are whey concentrate and whey isolate .The main difference is that whey isolates are more pure than concentrate, meaning other non-protein components have been partially removed to “isolate” the whey protein and contain less lactose overall (i.e. better for lactose intolerance).
Whey ALSO comes in the form of “grass-fed” or standard whey and more and more conscious supplement companies are promoting that their “grass-fed” whey is better.
However, unlike grass-fed and grass-finished whole meats, most “grass-fed” wheys on the market are ALOT of hype, due to the high-heating and processing of many formulas.
Current research does NOT support the claims that whey from grass-fed cows (or “grass-fed whey”) is better” for us or different than grain-fed at a macronutrient level simply because the heating and standard high-pasteurization process destroys the beneficial CLA and protein profiles we get from grass-fed whey in particular (Van Hekken et al, 2017).
In other words:
Don’t be fooled by fancy labels claiming “grass-fed whey,” or “grass-fed dairy” because once it’s in powdered, the grass-fed qualities don’t make a difference (unless its marked as “low pasteurized,” “raw grass-fed” and/or “cold-processed”)
Recommended Protein Types:
The  more “real food” protein powder options include:
Grass-fed Beef Isolate
Collagen
Bone Broth Protein
Low-Pastuerized, Cold-Processed Whey (If you tolerate dairy) 
Goat’s Milk Whey (if you tolerate dairy)
3. Other Additives
GMO’s like Malodextrin, Soy,Soy Lecthin, Xanthin Gum, Yeast, Lactic Acid, “Natural” or “Artificial” Flavorings, Corn, Sodium Citrate, Ethanol, High Fructose Corn Syrup, Amino Acids, Ascorbic Acid, Sodium Ascorbate, and “Vitamins” are not you (or your gut’s) friends. Period. Chances are if you don’t know what an ingredient really is…your body doesn’t either.
4. Company Transparency & Customer Service
How transparent, honest and accessible is the company? Do you have questions about the processing? Do they answer it? If you’re not satisfied with the product, do they allow returns or credits? These markers influence the credibility of not only the company itself, but the products they sell. A company that believes in their product and the health claims they make, stands by it, and is adamant about providing you with not only a convenience, but quality.
5. Not a Meal Replacement
Simply put: Paleo protein powders are supplements—supports to enhance your nutrition and intake, but NOT replace real food. Therefore, when looking for a protein powder to supplement, or add, to your diet, keep in mind that: (1.) You CANNOT supplement your way out of a poor diet, AND (2.) protein powder is NOT real food. 
10 Best Paleo Protein Powders
Organic Grass-fed Beef Bone Broth Powder Left Coast Performance https://amzn.to/2GIuFzq
Primal Health Paleo Protein https://amzn.to/2GoG08x 
Vital Proteins Collagen Powder (like the Dark Chocolate https://amzn.to/2pUR6Xu or Vanilla https://amzn.to/2EcMlOo)
PurePaleo by Designs for Health https://amzn.to/2GpZKo9
Mt. Capra Goat Whey Protein https://amzn.to/2GrldNx
Wild Whey by Wild Foods https://amzn.to/2GL6j7W
Grass-fed Whey by Raw Organic Whey https://amzn.to/2J9RIkP 
Prime Protein (Beef Isolate) by Equip Foods https://amzn.to/2pTqpDk
Pastured Eggs (yes, you can simply crack a quality egg or two into your smoothie and blend up)
Pure Paleo Protein by Amy Myers https://amzn.to/2GJbuW4
Bonus: Bone Broth (my personal favorite—a real food) by OssogoodBones https://www.ossogoodbones.com (use code “THRIVE” for $10 off)
The post Important: 10 Best Paleo Protein Powders You Should Not Miss appeared first on Meet Dr. Lauryn.
Source/Repost=> https://drlauryn.com/wellness-knowledge/best-paleo-protein-powders/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/ Important: 10 Best Paleo Protein Powders You Should Not Miss via https://drlaurynlax.blogspot.com/
0 notes
brian-cdates · 5 years
Text
Important: 10 Best Paleo Protein Powders You Should Not Miss
Paleo protein powders seem like oxymoron.
After all, we all know our ancestors didn’t order Paleo protein powders on Amazon, or plug in their Ninja blender to whip up a post-workout Chunky Monkey smoothie. They got their protein from the “real deal” like deers, fish and buffalo. Paleo protein powder is more like a “pseudo-Paleo” food that falls within an 80/20 philosophy of eating (i.e. 80% of the time, eat real whole foods, 20% of the time, let life happen.
Smoothies & Paleo Protein Powders Are the New Buffalo
Nevertheless, thanks to human adaptation and the Industrial Revolution, life in modern times is a little different then “back in the day” and the protein shake or green smoothie have become dietary staples—especially for busy people on-the-go and fitness enthusiasts.
Shakes and smoothies are also great options for folks who have special dietary needs, like gut issues or who are looking to put on weight or muscle, and want an easy way to get more power packed nutrition and calories in (without feeling stuffed or bloated). 
Unfortunately, the majority of protein powders out there—even “Paleo protein powders”—are stacked with tons of ingredients that negate any nutritional benefit from the protein powder itself. 
The Problem with Paleo Protein Powders
Even if a protein powder label claims “high in protein,” or “Paleo-friendly,” the bigger question is: Can you absorb it? 
Chances are, if the protein powder—even a “Paleo protein powder”—is filled with additives, chemicals, and anti-nutrients (like soy, rice, pea protein or peanuts), then you are NOT really getting the biggest nutrient bang for your buck. 
Bloating, constipation, gas, loose watery stools and diarrhea are common side effects people experience when consuming protein powders on a regular basis—and many people don’t even question that their protein powder formula could be triggering their gut symptoms (especially if the label claims it’s a healthy “Paleo-friendly protein powder”). 
Newsflash: If you’re running to the bathroom shortly after your smoothie, bloated or gassy during the day, or wondering why you’re always constipated (despite “eating healthy”)…there might be something in the “water” (i.e. your “healthy” Paleo protein powder). 
How to choose the BEST protein powder for you?
Here are 5 Essentials to Look for When Choosing the BEST Paleo Protein Powder, and the 10 Best Paleo Protein Powders that meet the criteria. 
5 Essentials to Look for When Choosing the BEST Paleo Protein Powder 
Artificial Sweeteners While we all know that sugar https://drlauryn.com/why-is-sugar-bad-3-things-that-happen-to-your-body/ is not our BFF, sugar-free alternatives are fine, right?! Especially “natural ones” like stevia!…Not so fast.Artificial sweeteners, including Aspartame, Acesulfame, Sucralose, Erythritol (in many “Keto” products) and yes, stevia https://drlauryn.com/7-stevia-side-effects-food-advertisers-dont-tell/ are STILL synthesized chemical products (Read: Health nightmares). Artificial sweeteners https://drlauryn.com/artificial-sweeteners-really-all-that-bad/ are associated with side effects (Tandel, 2011 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198517/) similar, if not worse, to high amounts of sugar, including blurred vision, heart palpitations and wreaking major havoc on your digestion, including diarrhea, gas, and bloating. In addition, a vast majority of “natural” stevia sold in stores and put into products is NOT the real thing, as processing and heating methods strip it of any real nutritional value it had before. So are ANY sweeteners ok?Recommended “Sweeteners” Include: Coconut water, monk fruit, fruit extracts and natural (no sweetener added) flavors (you can add fruit to a smoothie for taste. Disclaimer: some people CAN tolerate “organic” (non-GMO) stevia—however, keep in mind, it’s still highly processed.
Protein Type Your protein powder is only as good as you can absorb it.In general, Whey protein, egg white, soy protein, pea protein and rice proteins are the LEAST digestible powders sold on shelves—especially if you’re not buying a quality source of these proteins or a highly-heated and processed form. Soy, rice and peas contain “anti-nutrients” also known as phytic acid and lectins, both associated with symptoms such as gas and bloating and nutrient malabsorption. Many of these components are also GMO-derived (genetically modified organisms) with a host of non-gut-friendly side effects.As for egg white protein and whey protein, since dairy and eggs are considered some of the most “inflammatory” and cross-contaminating foods with gluten, these proteins don’t sit well with everyone.  Egg whites in particular (vs. egg yolks) contain albumin—a protein highly associated with food sensitivities and allergies. Many folks experience a feeling of “egg belly” (indigestion) when they consume a concentrated dose of egg whites.
Whey is a derivative of dairy, and those with dairy and/or gluten sensitivities may find their symptoms (gastrointestinal, allergies, low immunity, skin breakouts) flare when consumed. The two most common forms of whey are whey concentrate and whey isolate .The main difference is that whey isolates are more pure than concentrate, meaning other non-protein components have been partially removed to “isolate” the whey protein and contain less lactose overall (i.e. better for lactose intolerance).
Whey ALSO comes in the form of “grass-fed” or standard whey and more and more conscious supplement companies are promoting that their “grass-fed” whey is better.
However, unlike grass-fed and grass-finished whole meats, most “grass-fed” wheys on the market are ALOT of hype, due to the high-heating and processing of many formulas. Current research does NOT support the claims that whey from grass-fed cows (or “grass-fed whey”) is better” for us or different than grain-fed at a macronutrient level simply because the heating and standard high-pasteurization process destroys the beneficial CLA and protein profiles we get from grass-fed whey in particular (Van Hekken et al, 2017 https://www.ncbi.nlm.nih.gov/pubmed/28624284).
In other words: Don’t be fooled by fancy labels claiming “grass-fed whey,” or “grass-fed dairy” because once it’s in powdered, the grass-fed qualities don’t make a difference (unless its marked as “low pasteurized,” “raw grass-fed” and/or “cold-processed”)
Recommended Protein Types: The  more “real food” protein powder options include:
Grass-fed Beef Isolate
Collagen
Bone Broth Protein
Low-Pastuerized, Cold-Processed Whey (If you tolerate dairy) 
Goat’s Milk Whey (if you tolerate dairy)
Other Additives GMO’s like Malodextrin, Soy,Soy Lecthin, Xanthin Gum, Yeast, Lactic Acid, “Natural” or “Artificial” Flavorings, Corn, Sodium Citrate, Ethanol, High Fructose Corn Syrup, Amino Acids, Ascorbic Acid, Sodium Ascorbate, and “Vitamins” are not you (or your gut’s) friends. Period. Chances are if you don’t know what an ingredient really is…your body doesn’t either.
Company Transparency & Customer Service How transparent, honest and accessible is the company? Do you have questions about the processing? Do they answer it? If you’re not satisfied with the product, do they allow returns or credits? These markers influence the credibility of not only the company itself, but the products they sell. A company that believes in their product and the health claims they make, stands by it, and is adamant about providing you with not only a convenience, but quality.
Not a Meal Replacement Simply put: Protein powders are supplements—supports to enhance your nutrition and intake, but NOT replace real food. Therefore, when looking for a protein powder to supplement, or add, to your diet, keep in mind that: (1.) You CANNOT supplement your way out of a poor diet, AND (2.) protein powder is NOT real food. 
10 Best Paleo Protein Powders (please number these how you would format them in WP and include a picture of each product?)
Organic Grass-fed Beef Bone Broth Powder Left Coast Performance https://amzn.to/2GIuFzq
Primal Health Paleo Protein https://amzn.to/2GoG08x 
Vital Proteins Collagen Powder (like the Dark Chocolate https://amzn.to/2pUR6Xu or Vanilla https://amzn.to/2EcMlOo)
PurePaleo by Designs for Health https://amzn.to/2GpZKo9
Mt. Capra Goat Whey Protein https://amzn.to/2GrldNx
Wild Whey by Wild Foods https://amzn.to/2GL6j7W
Grass-fed Whey by Raw Organic Whey https://amzn.to/2J9RIkP 
Prime Protein (Beef Isolate) by Equip Foods https://amzn.to/2pTqpDk
Pastured Eggs (yes, you can simply crack a quality egg or two into your smoothie and blend up)
Pure Paleo Protein by Amy Myers https://amzn.to/2GJbuW4
Bonus: Bone Broth (my personal favorite—a real food) by OssogoodBones https://www.ossogoodbones.com (use code “THRIVE” for $10 off)
The post Important: 10 Best Paleo Protein Powders You Should Not Miss appeared first on Meet Dr. Lauryn.
Source/Repost=> https://drlauryn.com/wellness-knowledge/best-paleo-protein-powders/ ** Dr. Lauryn Lax __Nutrition. Therapy. Functional Medicine ** https://drlauryn.com/ Important: 10 Best Paleo Protein Powders You Should Not Miss via http://drlaurynlax.tumblr.com/
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Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating
https://healthandfitnessrecipes.com/?p=723
Here’s the first thing you need to know when you go browsing the health bar aisle looking for options that are actually good for you:
Not all protein bars are created equal.
And — if we’re being blunt — most bars that are labeled as being “healthy” have more in common with a candy bar than a handful of kale or a protein shake.
This is the health industry, where it’s much easier to slap buzzwords on a label than, you know, actually provide you with what you need.
But rather than let you be frustrated by marketing tactics (they exist in every business and with every product), we want to make your life easier. Because there are many good protein bars on the market.
We’re here to make it easy for you to identify the real deal from the real duds. That doesn’t mean you have to earn a Ph.D. in nutrition. Just follow these five rules and no matter what bar you select, you can feel good that you aren’t wasting your time (and calories) on a crappy candy bar.
5 Rules for Identifying Good Protein Bars
Rule #1: Sugar is NOT the first ingredient of a good protein bar
This rules seems obvious, but here’s why it’s so important:
1. Most people don’t look at the actual ingredients. They just scan things like “calories” or “protein.”
2. Most people don’t know the order of ingredients reflects the quantity in a product. If sugar is first, that means there’s more sugar than any other ingredient.
3. Sugar has lots of different names so it’s easily to be fooled. So if the first ingredient is dextrose, high fructose corn syrup, maple syrup, honey, agave nectar, or turbinado, well, that means “sugar.”
And don’t think that just because a bar looks like it’s made up of whole foods that it’s lighter on the sweet stuff.
“Even if you see these nuts and raisins through the label, the bar [can have] a sugar coating,” says Valerie Goldstein, a registered dietitian and owner of Eating to Fuel Health. “It just looks like a glob of nuts, so it looks very innocent. But even these ‘whole food’-looking bars have to be held together by something. Usually that’s sugar syrup.”
If you want to make sure the bar really is healthy, the bar’s primary ingredients should be a protein source, a fruit or vegetable, or healthy fat source like nuts.
Protein, fat, and carbs consumed with fiber (which you’ll get from fruits or grains) all take longer to digest than simple sugars, so they’ll keep you feeling fuller, longer. That means you don’t need sugar to be energized; you just need a good source of fuel.
The benefits of having good “primary” ingredients (the proteins, fruit/vegetable, or healthy fat source) are part of what distinguishes a good protein bar from a snack bar. Those nutrients have been shown to have a beneficial effect on your weight and waist line too.
For every 10 grams of fiber you eat, you’ll have as much as 4 percent less fat around your belly. Monounsaturated fats, like those found in nuts, seeds, olive oil, and fatty fish, have been shown to help people lose belly fat, according to a 2013 study. And a research review published in Nutrition in 2015 found that Americans who eat a high-protein diet have lower BMI and waist circumferences.
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Rule #2: Good protein bars have 10 grams of protein — or more.
This rule comes with what should be an obvious “if.”
If you’re using the bar as a protein supplement or meal replacement, you want at least 10 grams—or, ideally, even more,
“The biggest thing I tell people is, ‘Know how you plan to use the bar,'” says Anthony D’Orazio, director of nutrition and physique at Complete Human Performance, LLC. “If I’m looking to replace protein specifically, I’m looking for around 20 grams of protein,”
That means the bar’s first ingredient will likely be a protein source. Whey isolate, casein, pea, or egg protein are all high-quality choices.
Soy crisps will appear on a lot of protein labels and “count” as protein, but they aren’t the highest quality source. So if “soy crisp” is the first ingredient, even though a bar might have a high amount of protein, it’s probably not the best choice.
If you’re not using the bar as a protein supplement, you can get away with having the lower protein total. In fact, D’Orazio sometimes supplements his breakfast with a lower-protein bar that’s higher in fat and carbs. Why?
“I’m using it as a quick source of healthy fat,” D’Orazio says. “The main ingredients are peanut butter, rolled oats—ingredients people would recognize.”
Rule #3: Aim for less than 15 grams of sugar
Remember how we said many protein bars are really just candy bars disguised as something good for you?
Well, here’s the proof.
Did you know that Gatorade’s Whey Protein Bar has 29 grams of sugar? And CLIF Builder Bars have 1 more gram of sugar 21g) than they do protein (20g)? Compare that to the Met-RX Big 100 Colossal bar. Lots of protein (30g). But loads of calories overall (400), and 32g of sugar.
What in the what?
Before you freak out about sugar, know that it’s not the terrible villain it’s made to be. And there are many great bars out there (RX Bar comes to mind) with more than 10 grams. The catch? If the bar contains more than 10 grams of sugar, most of that should come from fruit or other natural sugar sources like lactose.
Why are natural sugars better?
Lactose from milk products and fructose from fruits, like all sugars, contain 4 calories per gram. But unlike refined sugars, these natural sugars come paired with the other nutrients you get from fruit or dairy—things like Vitamin C, potassium, calcium, Vitamin D, and other things that help your body function.
Good protein bars are oftentimes defined by their nutrients. It’s what helps separate a healthy bar from a candy bar. And refined, added sugars don’t deliver the added nutrients.
Added sugars also can hurt you in the long run. People who consume more than 21 percent of their daily calories from added sugars have double the risk of death from heart disease compared to people who consume just 10 percent of their calories from added sugars, according to a 2014 study published in the Journal of the American Medical Association: Internal Medicine. 
Rule #4: Watch out for sugar alcohols
Sugar what?
No, the bars don’t have booze in them. Sugar alcohols are a category of artificial sweeteners.
They have names like xylitol, sorbitol, isomalt, and glycerol. You’ll find them in all kinds of things labeled “sugar-free.” And for some people, they can lead to a pretty unhappy stomach, depending on how you react to them.
“That’s real person-specific. I personally don’t have an issue with them, but they can give other people digestive issues,” D’Orazio says.
Just as with the whey concentrate, he says, you have to pay attention to how the ingredient affects you. If the bar produces something less like a feeling of fullness and more like a feeling like you have to run to the bathroom, then you’re going to want to steer clear of it.
Rule #5: Look for protein bars with fewer than 400 calories.
Good protein bars are supposed to be supplements—something you use to shore up a weak spot in your diet, just like protein powder or a multivitamin. They’re meant to supply nutrients, protein, or calories you might not otherwise get from your diet, or if you find yourself busy and missing meals.
When a bar weighs in at 400 calories or more, that’s more calories than you’d get from eating a Whopper, Jr. or half of a Chipotle bowl. And a bar isn’t necessarily “healthier” than those options.
For example, some popular bars have 200 calories only deliver 6 grams of protein, but a hard-boiled egg will give you 7 grams! And it’s less than 80 calories. So if you can eat whole food, eat whole food. But of course that might not always be possible.
“Maybe it’s difficult to pack a meal because you’re on a job site and don’t have access to a refrigerator,” D’Orazio says. In those cases, bars do offer you some advantages. “They’re portion-controlled and pre-measured. They supply the sort of nutrition you might not get at a drive-thru window.” (But even then, the 400-calorie “rule” is still a good guideline to follow.)
“It’s hard to overeat if you only bring what’s necessary. If you plan to eat two bars—and you bring two bars—you can use them as a tool to help control yourself. You control your intake with a mobile package of food.”
READ MORE: 
What is the Best Protein Powder?
Is Sugar Bad for You?
The Fastest Way to Do More Pushups
The post Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating appeared first on Born Fitness.
Credits: Original Content Source
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johnclapperne · 6 years
Text
Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating
Here’s the first thing you need to know when you go browsing the health bar aisle looking for options that are actually good for you:
Not all protein bars are created equal.
And — if we’re being blunt — most bars that are labeled as being “healthy” have more in common with a candy bar than a handful of kale or a protein shake.
This is the health industry, where it’s much easier to slap buzzwords on a label than, you know, actually provide you with what you need.
But rather than let you be frustrated by marketing tactics (they exist in every business and with every product), we want to make your life easier. Because there are many good protein bars on the market.
We’re here to make it easy for you to identify the real deal from the real duds. That doesn’t mean you have to earn a Ph.D. in nutrition. Just follow these five rules and no matter what bar you select, you can feel good that you aren’t wasting your time (and calories) on a crappy candy bar.
5 Rules for Identifying Good Protein Bars
Rule #1: Sugar is NOT the first ingredient of a good protein bar
This rules seems obvious, but here’s why it’s so important:
1. Most people don’t look at the actual ingredients. They just scan things like “calories” or “protein.”
2. Most people don’t know the order of ingredients reflects the quantity in a product. If sugar is first, that means there’s more sugar than any other ingredient.
3. Sugar has lots of different names so it’s easily to be fooled. So if the first ingredient is dextrose, high fructose corn syrup, maple syrup, honey, agave nectar, or turbinado, well, that means “sugar.”
And don’t think that just because a bar looks like it’s made up of whole foods that it’s lighter on the sweet stuff.
“Even if you see these nuts and raisins through the label, the bar [can have] a sugar coating,” says Valerie Goldstein, a registered dietitian and owner of Eating to Fuel Health. “It just looks like a glob of nuts, so it looks very innocent. But even these ‘whole food’-looking bars have to be held together by something. Usually that’s sugar syrup.”
If you want to make sure the bar really is healthy, the bar’s primary ingredients should be a protein source, a fruit or vegetable, or healthy fat source like nuts.
Protein, fat, and carbs consumed with fiber (which you’ll get from fruits or grains) all take longer to digest than simple sugars, so they’ll keep you feeling fuller, longer. That means you don’t need sugar to be energized; you just need a good source of fuel.
The benefits of having good “primary” ingredients (the proteins, fruit/vegetable, or healthy fat source) are part of what distinguishes a good protein bar from a snack bar. Those nutrients have been shown to have a beneficial effect on your weight and waist line too.
For every 10 grams of fiber you eat, you’ll have as much as 4 percent less fat around your belly. Monounsaturated fats, like those found in nuts, seeds, olive oil, and fatty fish, have been shown to help people lose belly fat, according to a 2013 study. And a research review published in Nutrition in 2015 found that Americans who eat a high-protein diet have lower BMI and waist circumferences.
Rule #2: Good protein bars have 10 grams of protein — or more.
This rule comes with what should be an obvious “if.”
If you’re using the bar as a protein supplement or meal replacement, you want at least 10 grams—or, ideally, even more,
“The biggest thing I tell people is, ‘Know how you plan to use the bar,'” says Anthony D’Orazio, director of nutrition and physique at Complete Human Performance, LLC. “If I’m looking to replace protein specifically, I’m looking for around 20 grams of protein,”
That means the bar’s first ingredient will likely be a protein source. Whey isolate, casein, pea, or egg protein are all high-quality choices.
Soy crisps will appear on a lot of protein labels and “count” as protein, but they aren’t the highest quality source. So if “soy crisp” is the first ingredient, even though a bar might have a high amount of protein, it’s probably not the best choice.
If you’re not using the bar as a protein supplement, you can get away with having the lower protein total. In fact, D’Orazio sometimes supplements his breakfast with a lower-protein bar that’s higher in fat and carbs. Why?
“I’m using it as a quick source of healthy fat,” D’Orazio says. “The main ingredients are peanut butter, rolled oats—ingredients people would recognize.”
Rule #3: Aim for less than 15 grams of sugar
Remember how we said many protein bars are really just candy bars disguised as something good for you?
Well, here’s the proof.
Did you know that Gatorade’s Whey Protein Bar has 29 grams of sugar? And CLIF Builder Bars have 1 more gram of sugar 21g) than they do protein (20g)? Compare that to the Met-RX Big 100 Colossal bar. Lots of protein (30g). But loads of calories overall (400), and 32g of sugar.
What in the what?
Before you freak out about sugar, know that it’s not the terrible villain it’s made to be. And there are many great bars out there (RX Bar comes to mind) with more than 10 grams. The catch? If the bar contains more than 10 grams of sugar, most of that should come from fruit or other natural sugar sources like lactose.
Why are natural sugars better?
Lactose from milk products and fructose from fruits, like all sugars, contain 4 calories per gram. But unlike refined sugars, these natural sugars come paired with the other nutrients you get from fruit or dairy—things like Vitamin C, potassium, calcium, Vitamin D, and other things that help your body function.
Good protein bars are oftentimes defined by their nutrients. It’s what helps separate a healthy bar from a candy bar. And refined, added sugars don’t deliver the added nutrients.
Added sugars also can hurt you in the long run. People who consume more than 21 percent of their daily calories from added sugars have double the risk of death from heart disease compared to people who consume just 10 percent of their calories from added sugars, according to a 2014 study published in the Journal of the American Medical Association: Internal Medicine. 
Rule #4: Watch out for sugar alcohols
Sugar what?
No, the bars don’t have booze in them. Sugar alcohols are a category of artificial sweeteners.
They have names like xylitol, sorbitol, isomalt, and glycerol. You’ll find them in all kinds of things labeled “sugar-free.” And for some people, they can lead to a pretty unhappy stomach, depending on how you react to them.
“That’s real person-specific. I personally don’t have an issue with them, but they can give other people digestive issues,” D’Orazio says.
Just as with the whey concentrate, he says, you have to pay attention to how the ingredient affects you. If the bar produces something less like a feeling of fullness and more like a feeling like you have to run to the bathroom, then you’re going to want to steer clear of it.
Rule #5: Look for protein bars with fewer than 400 calories.
Good protein bars are supposed to be supplements—something you use to shore up a weak spot in your diet, just like protein powder or a multivitamin. They’re meant to supply nutrients, protein, or calories you might not otherwise get from your diet, or if you find yourself busy and missing meals.
When a bar weighs in at 400 calories or more, that’s more calories than you’d get from eating a Whopper, Jr. or half of a Chipotle bowl. And a bar isn’t necessarily “healthier” than those options.
For example, some popular bars have 200 calories only deliver 6 grams of protein, but a hard-boiled egg will give you 7 grams! And it’s less than 80 calories. So if you can eat whole food, eat whole food. But of course that might not always be possible.
“Maybe it’s difficult to pack a meal because you’re on a job site and don’t have access to a refrigerator,” D’Orazio says. In those cases, bars do offer you some advantages. “They’re portion-controlled and pre-measured. They supply the sort of nutrition you might not get at a drive-thru window.” (But even then, the 400-calorie “rule” is still a good guideline to follow.)
“It’s hard to overeat if you only bring what’s necessary. If you plan to eat two bars—and you bring two bars—you can use them as a tool to help control yourself. You control your intake with a mobile package of food.”
READ MORE: 
What is the Best Protein Powder?
Is Sugar Bad for You?
The Fastest Way to Do More Pushups
The post Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating appeared first on Born Fitness.
http://ift.tt/2hQfrO6
0 notes
albertcaldwellne · 6 years
Text
Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating
Here’s the first thing you need to know when you go browsing the health bar aisle looking for options that are actually good for you:
Not all protein bars are created equal.
And — if we’re being blunt — most bars that are labeled as being “healthy” have more in common with a candy bar than a handful of kale or a protein shake.
This is the health industry, where it’s much easier to slap buzzwords on a label than, you know, actually provide you with what you need.
But rather than let you be frustrated by marketing tactics (they exist in every business and with every product), we want to make your life easier. Because there are many good protein bars on the market.
We’re here to make it easy for you to identify the real deal from the real duds. That doesn’t mean you have to earn a Ph.D. in nutrition. Just follow these five rules and no matter what bar you select, you can feel good that you aren’t wasting your time (and calories) on a crappy candy bar.
5 Rules for Identifying Good Protein Bars
Rule #1: Sugar is NOT the first ingredient of a good protein bar
This rules seems obvious, but here’s why it’s so important:
1. Most people don’t look at the actual ingredients. They just scan things like “calories” or “protein.”
2. Most people don’t know the order of ingredients reflects the quantity in a product. If sugar is first, that means there’s more sugar than any other ingredient.
3. Sugar has lots of different names so it’s easily to be fooled. So if the first ingredient is dextrose, high fructose corn syrup, maple syrup, honey, agave nectar, or turbinado, well, that means “sugar.”
And don’t think that just because a bar looks like it’s made up of whole foods that it’s lighter on the sweet stuff.
“Even if you see these nuts and raisins through the label, the bar [can have] a sugar coating,” says Valerie Goldstein, a registered dietitian and owner of Eating to Fuel Health. “It just looks like a glob of nuts, so it looks very innocent. But even these ‘whole food’-looking bars have to be held together by something. Usually that’s sugar syrup.”
If you want to make sure the bar really is healthy, the bar’s primary ingredients should be a protein source, a fruit or vegetable, or healthy fat source like nuts.
Protein, fat, and carbs consumed with fiber (which you’ll get from fruits or grains) all take longer to digest than simple sugars, so they’ll keep you feeling fuller, longer. That means you don’t need sugar to be energized; you just need a good source of fuel.
The benefits of having good “primary” ingredients (the proteins, fruit/vegetable, or healthy fat source) are part of what distinguishes a good protein bar from a snack bar. Those nutrients have been shown to have a beneficial effect on your weight and waist line too.
For every 10 grams of fiber you eat, you’ll have as much as 4 percent less fat around your belly. Monounsaturated fats, like those found in nuts, seeds, olive oil, and fatty fish, have been shown to help people lose belly fat, according to a 2013 study. And a research review published in Nutrition in 2015 found that Americans who eat a high-protein diet have lower BMI and waist circumferences.
Rule #2: Good protein bars have 10 grams of protein — or more.
This rule comes with what should be an obvious “if.”
If you’re using the bar as a protein supplement or meal replacement, you want at least 10 grams—or, ideally, even more,
“The biggest thing I tell people is, ‘Know how you plan to use the bar,'” says Anthony D’Orazio, director of nutrition and physique at Complete Human Performance, LLC. “If I’m looking to replace protein specifically, I’m looking for around 20 grams of protein,”
That means the bar’s first ingredient will likely be a protein source. Whey isolate, casein, pea, or egg protein are all high-quality choices.
Soy crisps will appear on a lot of protein labels and “count” as protein, but they aren’t the highest quality source. So if “soy crisp” is the first ingredient, even though a bar might have a high amount of protein, it’s probably not the best choice.
If you’re not using the bar as a protein supplement, you can get away with having the lower protein total. In fact, D’Orazio sometimes supplements his breakfast with a lower-protein bar that’s higher in fat and carbs. Why?
“I’m using it as a quick source of healthy fat,” D’Orazio says. “The main ingredients are peanut butter, rolled oats—ingredients people would recognize.”
Rule #3: Aim for less than 15 grams of sugar
Remember how we said many protein bars are really just candy bars disguised as something good for you?
Well, here’s the proof.
Did you know that Gatorade’s Whey Protein Bar has 29 grams of sugar? And CLIF Builder Bars have 1 more gram of sugar 21g) than they do protein (20g)? Compare that to the Met-RX Big 100 Colossal bar. Lots of protein (30g). But loads of calories overall (400), and 32g of sugar.
What in the what?
Before you freak out about sugar, know that it’s not the terrible villain it’s made to be. And there are many great bars out there (RX Bar comes to mind) with more than 10 grams. The catch? If the bar contains more than 10 grams of sugar, most of that should come from fruit or other natural sugar sources like lactose.
Why are natural sugars better?
Lactose from milk products and fructose from fruits, like all sugars, contain 4 calories per gram. But unlike refined sugars, these natural sugars come paired with the other nutrients you get from fruit or dairy—things like Vitamin C, potassium, calcium, Vitamin D, and other things that help your body function.
Good protein bars are oftentimes defined by their nutrients. It’s what helps separate a healthy bar from a candy bar. And refined, added sugars don’t deliver the added nutrients.
Added sugars also can hurt you in the long run. People who consume more than 21 percent of their daily calories from added sugars have double the risk of death from heart disease compared to people who consume just 10 percent of their calories from added sugars, according to a 2014 study published in the Journal of the American Medical Association: Internal Medicine. 
Rule #4: Watch out for sugar alcohols
Sugar what?
No, the bars don’t have booze in them. Sugar alcohols are a category of artificial sweeteners.
They have names like xylitol, sorbitol, isomalt, and glycerol. You’ll find them in all kinds of things labeled “sugar-free.” And for some people, they can lead to a pretty unhappy stomach, depending on how you react to them.
“That’s real person-specific. I personally don’t have an issue with them, but they can give other people digestive issues,” D’Orazio says.
Just as with the whey concentrate, he says, you have to pay attention to how the ingredient affects you. If the bar produces something less like a feeling of fullness and more like a feeling like you have to run to the bathroom, then you’re going to want to steer clear of it.
Rule #5: Look for protein bars with fewer than 400 calories.
Good protein bars are supposed to be supplements—something you use to shore up a weak spot in your diet, just like protein powder or a multivitamin. They’re meant to supply nutrients, protein, or calories you might not otherwise get from your diet, or if you find yourself busy and missing meals.
When a bar weighs in at 400 calories or more, that’s more calories than you’d get from eating a Whopper, Jr. or half of a Chipotle bowl. And a bar isn’t necessarily “healthier” than those options.
For example, some popular bars have 200 calories only deliver 6 grams of protein, but a hard-boiled egg will give you 7 grams! And it’s less than 80 calories. So if you can eat whole food, eat whole food. But of course that might not always be possible.
“Maybe it’s difficult to pack a meal because you’re on a job site and don’t have access to a refrigerator,” D’Orazio says. In those cases, bars do offer you some advantages. “They’re portion-controlled and pre-measured. They supply the sort of nutrition you might not get at a drive-thru window.” (But even then, the 400-calorie “rule” is still a good guideline to follow.)
“It’s hard to overeat if you only bring what’s necessary. If you plan to eat two bars—and you bring two bars—you can use them as a tool to help control yourself. You control your intake with a mobile package of food.”
READ MORE: 
What is the Best Protein Powder?
Is Sugar Bad for You?
The Fastest Way to Do More Pushups
The post Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating appeared first on Born Fitness.
http://ift.tt/2hQfrO6
0 notes
ruthellisneda · 6 years
Text
Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating
Here’s the first thing you need to know when you go browsing the health bar aisle looking for options that are actually good for you:
Not all protein bars are created equal.
And — if we’re being blunt — most bars that are labeled as being “healthy” have more in common with a candy bar than a handful of kale or a protein shake.
This is the health industry, where it’s much easier to slap buzzwords on a label than, you know, actually provide you with what you need.
But rather than let you be frustrated by marketing tactics (they exist in every business and with every product), we want to make your life easier. Because there are many good protein bars on the market.
We’re here to make it easy for you to identify the real deal from the real duds. That doesn’t mean you have to earn a Ph.D. in nutrition. Just follow these five rules and no matter what bar you select, you can feel good that you aren’t wasting your time (and calories) on a crappy candy bar.
5 Rules for Identifying Good Protein Bars
Rule #1: Sugar is NOT the first ingredient of a good protein bar
This rules seems obvious, but here’s why it’s so important:
1. Most people don’t look at the actual ingredients. They just scan things like “calories” or “protein.”
2. Most people don’t know the order of ingredients reflects the quantity in a product. If sugar is first, that means there’s more sugar than any other ingredient.
3. Sugar has lots of different names so it’s easily to be fooled. So if the first ingredient is dextrose, high fructose corn syrup, maple syrup, honey, agave nectar, or turbinado, well, that means “sugar.”
And don’t think that just because a bar looks like it’s made up of whole foods that it’s lighter on the sweet stuff.
“Even if you see these nuts and raisins through the label, the bar [can have] a sugar coating,” says Valerie Goldstein, a registered dietitian and owner of Eating to Fuel Health. “It just looks like a glob of nuts, so it looks very innocent. But even these ‘whole food’-looking bars have to be held together by something. Usually that’s sugar syrup.”
If you want to make sure the bar really is healthy, the bar’s primary ingredients should be a protein source, a fruit or vegetable, or healthy fat source like nuts.
Protein, fat, and carbs consumed with fiber (which you’ll get from fruits or grains) all take longer to digest than simple sugars, so they’ll keep you feeling fuller, longer. That means you don’t need sugar to be energized; you just need a good source of fuel.
The benefits of having good “primary” ingredients (the proteins, fruit/vegetable, or healthy fat source) are part of what distinguishes a good protein bar from a snack bar. Those nutrients have been shown to have a beneficial effect on your weight and waist line too.
For every 10 grams of fiber you eat, you’ll have as much as 4 percent less fat around your belly. Monounsaturated fats, like those found in nuts, seeds, olive oil, and fatty fish, have been shown to help people lose belly fat, according to a 2013 study. And a research review published in Nutrition in 2015 found that Americans who eat a high-protein diet have lower BMI and waist circumferences.
Rule #2: Good protein bars have 10 grams of protein — or more.
This rule comes with what should be an obvious “if.”
If you’re using the bar as a protein supplement or meal replacement, you want at least 10 grams—or, ideally, even more,
“The biggest thing I tell people is, ‘Know how you plan to use the bar,'” says Anthony D’Orazio, director of nutrition and physique at Complete Human Performance, LLC. “If I’m looking to replace protein specifically, I’m looking for around 20 grams of protein,”
That means the bar’s first ingredient will likely be a protein source. Whey isolate, casein, pea, or egg protein are all high-quality choices.
Soy crisps will appear on a lot of protein labels and “count” as protein, but they aren’t the highest quality source. So if “soy crisp” is the first ingredient, even though a bar might have a high amount of protein, it’s probably not the best choice.
If you’re not using the bar as a protein supplement, you can get away with having the lower protein total. In fact, D’Orazio sometimes supplements his breakfast with a lower-protein bar that’s higher in fat and carbs. Why?
“I’m using it as a quick source of healthy fat,” D’Orazio says. “The main ingredients are peanut butter, rolled oats—ingredients people would recognize.”
Rule #3: Aim for less than 15 grams of sugar
Remember how we said many protein bars are really just candy bars disguised as something good for you?
Well, here’s the proof.
Did you know that Gatorade’s Whey Protein Bar has 29 grams of sugar? And CLIF Builder Bars have 1 more gram of sugar 21g) than they do protein (20g)? Compare that to the Met-RX Big 100 Colossal bar. Lots of protein (30g). But loads of calories overall (400), and 32g of sugar.
What in the what?
Before you freak out about sugar, know that it’s not the terrible villain it’s made to be. And there are many great bars out there (RX Bar comes to mind) with more than 10 grams. The catch? If the bar contains more than 10 grams of sugar, most of that should come from fruit or other natural sugar sources like lactose.
Why are natural sugars better?
Lactose from milk products and fructose from fruits, like all sugars, contain 4 calories per gram. But unlike refined sugars, these natural sugars come paired with the other nutrients you get from fruit or dairy—things like Vitamin C, potassium, calcium, Vitamin D, and other things that help your body function.
Good protein bars are oftentimes defined by their nutrients. It’s what helps separate a healthy bar from a candy bar. And refined, added sugars don’t deliver the added nutrients.
Added sugars also can hurt you in the long run. People who consume more than 21 percent of their daily calories from added sugars have double the risk of death from heart disease compared to people who consume just 10 percent of their calories from added sugars, according to a 2014 study published in the Journal of the American Medical Association: Internal Medicine. 
Rule #4: Watch out for sugar alcohols
Sugar what?
No, the bars don’t have booze in them. Sugar alcohols are a category of artificial sweeteners.
They have names like xylitol, sorbitol, isomalt, and glycerol. You’ll find them in all kinds of things labeled “sugar-free.” And for some people, they can lead to a pretty unhappy stomach, depending on how you react to them.
“That’s real person-specific. I personally don’t have an issue with them, but they can give other people digestive issues,” D’Orazio says.
Just as with the whey concentrate, he says, you have to pay attention to how the ingredient affects you. If the bar produces something less like a feeling of fullness and more like a feeling like you have to run to the bathroom, then you’re going to want to steer clear of it.
Rule #5: Look for protein bars with fewer than 400 calories.
Good protein bars are supposed to be supplements—something you use to shore up a weak spot in your diet, just like protein powder or a multivitamin. They’re meant to supply nutrients, protein, or calories you might not otherwise get from your diet, or if you find yourself busy and missing meals.
When a bar weighs in at 400 calories or more, that’s more calories than you’d get from eating a Whopper, Jr. or half of a Chipotle bowl. And a bar isn’t necessarily “healthier” than those options.
For example, some popular bars have 200 calories only deliver 6 grams of protein, but a hard-boiled egg will give you 7 grams! And it’s less than 80 calories. So if you can eat whole food, eat whole food. But of course that might not always be possible.
“Maybe it’s difficult to pack a meal because you’re on a job site and don’t have access to a refrigerator,” D’Orazio says. In those cases, bars do offer you some advantages. “They’re portion-controlled and pre-measured. They supply the sort of nutrition you might not get at a drive-thru window.” (But even then, the 400-calorie “rule” is still a good guideline to follow.)
“It’s hard to overeat if you only bring what’s necessary. If you plan to eat two bars—and you bring two bars—you can use them as a tool to help control yourself. You control your intake with a mobile package of food.”
READ MORE: 
What is the Best Protein Powder?
Is Sugar Bad for You?
The Fastest Way to Do More Pushups
The post Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating appeared first on Born Fitness.
http://ift.tt/2hQfrO6
0 notes
joshuabradleyn · 6 years
Text
Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating
Here’s the first thing you need to know when you go browsing the health bar aisle looking for options that are actually good for you:
Not all protein bars are created equal.
And — if we’re being blunt — most bars that are labeled as being “healthy” have more in common with a candy bar than a handful of kale or a protein shake.
This is the health industry, where it’s much easier to slap buzzwords on a label than, you know, actually provide you with what you need.
But rather than let you be frustrated by marketing tactics (they exist in every business and with every product), we want to make your life easier. Because there are many good protein bars on the market.
We’re here to make it easy for you to identify the real deal from the real duds. That doesn’t mean you have to earn a Ph.D. in nutrition. Just follow these five rules and no matter what bar you select, you can feel good that you aren’t wasting your time (and calories) on a crappy candy bar.
5 Rules for Identifying Good Protein Bars
Rule #1: Sugar is NOT the first ingredient of a good protein bar
This rules seems obvious, but here’s why it’s so important:
1. Most people don’t look at the actual ingredients. They just scan things like “calories” or “protein.”
2. Most people don’t know the order of ingredients reflects the quantity in a product. If sugar is first, that means there’s more sugar than any other ingredient.
3. Sugar has lots of different names so it’s easily to be fooled. So if the first ingredient is dextrose, high fructose corn syrup, maple syrup, honey, agave nectar, or turbinado, well, that means “sugar.”
And don’t think that just because a bar looks like it’s made up of whole foods that it’s lighter on the sweet stuff.
“Even if you see these nuts and raisins through the label, the bar [can have] a sugar coating,” says Valerie Goldstein, a registered dietitian and owner of Eating to Fuel Health. “It just looks like a glob of nuts, so it looks very innocent. But even these ‘whole food’-looking bars have to be held together by something. Usually that’s sugar syrup.”
If you want to make sure the bar really is healthy, the bar’s primary ingredients should be a protein source, a fruit or vegetable, or healthy fat source like nuts.
Protein, fat, and carbs consumed with fiber (which you’ll get from fruits or grains) all take longer to digest than simple sugars, so they’ll keep you feeling fuller, longer. That means you don’t need sugar to be energized; you just need a good source of fuel.
The benefits of having good “primary” ingredients (the proteins, fruit/vegetable, or healthy fat source) are part of what distinguishes a good protein bar from a snack bar. Those nutrients have been shown to have a beneficial effect on your weight and waist line too.
For every 10 grams of fiber you eat, you’ll have as much as 4 percent less fat around your belly. Monounsaturated fats, like those found in nuts, seeds, olive oil, and fatty fish, have been shown to help people lose belly fat, according to a 2013 study. And a research review published in Nutrition in 2015 found that Americans who eat a high-protein diet have lower BMI and waist circumferences.
Rule #2: Good protein bars have 10 grams of protein — or more.
This rule comes with what should be an obvious “if.”
If you’re using the bar as a protein supplement or meal replacement, you want at least 10 grams—or, ideally, even more,
“The biggest thing I tell people is, ‘Know how you plan to use the bar,'” says Anthony D’Orazio, director of nutrition and physique at Complete Human Performance, LLC. “If I’m looking to replace protein specifically, I’m looking for around 20 grams of protein,”
That means the bar’s first ingredient will likely be a protein source. Whey isolate, casein, pea, or egg protein are all high-quality choices.
Soy crisps will appear on a lot of protein labels and “count” as protein, but they aren’t the highest quality source. So if “soy crisp” is the first ingredient, even though a bar might have a high amount of protein, it’s probably not the best choice.
If you’re not using the bar as a protein supplement, you can get away with having the lower protein total. In fact, D’Orazio sometimes supplements his breakfast with a lower-protein bar that’s higher in fat and carbs. Why?
“I’m using it as a quick source of healthy fat,” D’Orazio says. “The main ingredients are peanut butter, rolled oats—ingredients people would recognize.”
Rule #3: Aim for less than 15 grams of sugar
Remember how we said many protein bars are really just candy bars disguised as something good for you?
Well, here’s the proof.
Did you know that Gatorade’s Whey Protein Bar has 29 grams of sugar? And CLIF Builder Bars have 1 more gram of sugar 21g) than they do protein (20g)? Compare that to the Met-RX Big 100 Colossal bar. Lots of protein (30g). But loads of calories overall (400), and 32g of sugar.
What in the what?
Before you freak out about sugar, know that it’s not the terrible villain it’s made to be. And there are many great bars out there (RX Bar comes to mind) with more than 10 grams. The catch? If the bar contains more than 10 grams of sugar, most of that should come from fruit or other natural sugar sources like lactose.
Why are natural sugars better?
Lactose from milk products and fructose from fruits, like all sugars, contain 4 calories per gram. But unlike refined sugars, these natural sugars come paired with the other nutrients you get from fruit or dairy—things like Vitamin C, potassium, calcium, Vitamin D, and other things that help your body function.
Good protein bars are oftentimes defined by their nutrients. It’s what helps separate a healthy bar from a candy bar. And refined, added sugars don’t deliver the added nutrients.
Added sugars also can hurt you in the long run. People who consume more than 21 percent of their daily calories from added sugars have double the risk of death from heart disease compared to people who consume just 10 percent of their calories from added sugars, according to a 2014 study published in the Journal of the American Medical Association: Internal Medicine. 
Rule #4: Watch out for sugar alcohols
Sugar what?
No, the bars don’t have booze in them. Sugar alcohols are a category of artificial sweeteners.
They have names like xylitol, sorbitol, isomalt, and glycerol. You’ll find them in all kinds of things labeled “sugar-free.” And for some people, they can lead to a pretty unhappy stomach, depending on how you react to them.
“That’s real person-specific. I personally don’t have an issue with them, but they can give other people digestive issues,” D’Orazio says.
Just as with the whey concentrate, he says, you have to pay attention to how the ingredient affects you. If the bar produces something less like a feeling of fullness and more like a feeling like you have to run to the bathroom, then you’re going to want to steer clear of it.
Rule #5: Look for protein bars with fewer than 400 calories.
Good protein bars are supposed to be supplements—something you use to shore up a weak spot in your diet, just like protein powder or a multivitamin. They’re meant to supply nutrients, protein, or calories you might not otherwise get from your diet, or if you find yourself busy and missing meals.
When a bar weighs in at 400 calories or more, that’s more calories than you’d get from eating a Whopper, Jr. or half of a Chipotle bowl. And a bar isn’t necessarily “healthier” than those options.
For example, some popular bars have 200 calories only deliver 6 grams of protein, but a hard-boiled egg will give you 7 grams! And it’s less than 80 calories. So if you can eat whole food, eat whole food. But of course that might not always be possible.
“Maybe it’s difficult to pack a meal because you’re on a job site and don’t have access to a refrigerator,” D’Orazio says. In those cases, bars do offer you some advantages. “They’re portion-controlled and pre-measured. They supply the sort of nutrition you might not get at a drive-thru window.” (But even then, the 400-calorie “rule” is still a good guideline to follow.)
“It’s hard to overeat if you only bring what’s necessary. If you plan to eat two bars—and you bring two bars—you can use them as a tool to help control yourself. You control your intake with a mobile package of food.”
READ MORE: 
What is the Best Protein Powder?
Is Sugar Bad for You?
The Fastest Way to Do More Pushups
The post Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating appeared first on Born Fitness.
http://ift.tt/2hQfrO6
0 notes
neilmillerne · 6 years
Text
Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating
Here’s the first thing you need to know when you go browsing the health bar aisle looking for options that are actually good for you:
Not all protein bars are created equal.
And — if we’re being blunt — most bars that are labeled as being “healthy” have more in common with a candy bar than a handful of kale or a protein shake.
This is the health industry, where it’s much easier to slap buzzwords on a label than, you know, actually provide you with what you need.
But rather than let you be frustrated by marketing tactics (they exist in every business and with every product), we want to make your life easier. Because there are many good protein bars on the market.
We’re here to make it easy for you to identify the real deal from the real duds. That doesn’t mean you have to earn a Ph.D. in nutrition. Just follow these five rules and no matter what bar you select, you can feel good that you aren’t wasting your time (and calories) on a crappy candy bar.
5 Rules for Identifying Good Protein Bars
Rule #1: Sugar is NOT the first ingredient of a good protein bar
This rules seems obvious, but here’s why it’s so important:
1. Most people don’t look at the actual ingredients. They just scan things like “calories” or “protein.”
2. Most people don’t know the order of ingredients reflects the quantity in a product. If sugar is first, that means there’s more sugar than any other ingredient.
3. Sugar has lots of different names so it’s easily to be fooled. So if the first ingredient is dextrose, high fructose corn syrup, maple syrup, honey, agave nectar, or turbinado, well, that means “sugar.”
And don’t think that just because a bar looks like it’s made up of whole foods that it’s lighter on the sweet stuff.
“Even if you see these nuts and raisins through the label, the bar [can have] a sugar coating,” says Valerie Goldstein, a registered dietitian and owner of Eating to Fuel Health. “It just looks like a glob of nuts, so it looks very innocent. But even these ‘whole food’-looking bars have to be held together by something. Usually that’s sugar syrup.”
If you want to make sure the bar really is healthy, the bar’s primary ingredients should be a protein source, a fruit or vegetable, or healthy fat source like nuts.
Protein, fat, and carbs consumed with fiber (which you’ll get from fruits or grains) all take longer to digest than simple sugars, so they’ll keep you feeling fuller, longer. That means you don’t need sugar to be energized; you just need a good source of fuel.
The benefits of having good “primary” ingredients (the proteins, fruit/vegetable, or healthy fat source) are part of what distinguishes a good protein bar from a snack bar. Those nutrients have been shown to have a beneficial effect on your weight and waist line too.
For every 10 grams of fiber you eat, you’ll have as much as 4 percent less fat around your belly. Monounsaturated fats, like those found in nuts, seeds, olive oil, and fatty fish, have been shown to help people lose belly fat, according to a 2013 study. And a research review published in Nutrition in 2015 found that Americans who eat a high-protein diet have lower BMI and waist circumferences.
Rule #2: Good protein bars have 10 grams of protein — or more.
This rule comes with what should be an obvious “if.”
If you’re using the bar as a protein supplement or meal replacement, you want at least 10 grams—or, ideally, even more,
“The biggest thing I tell people is, ‘Know how you plan to use the bar,'” says Anthony D’Orazio, director of nutrition and physique at Complete Human Performance, LLC. “If I’m looking to replace protein specifically, I’m looking for around 20 grams of protein,”
That means the bar’s first ingredient will likely be a protein source. Whey isolate, casein, pea, or egg protein are all high-quality choices.
Soy crisps will appear on a lot of protein labels and “count” as protein, but they aren’t the highest quality source. So if “soy crisp” is the first ingredient, even though a bar might have a high amount of protein, it’s probably not the best choice.
If you’re not using the bar as a protein supplement, you can get away with having the lower protein total. In fact, D’Orazio sometimes supplements his breakfast with a lower-protein bar that’s higher in fat and carbs. Why?
“I’m using it as a quick source of healthy fat,” D’Orazio says. “The main ingredients are peanut butter, rolled oats—ingredients people would recognize.”
Rule #3: Aim for less than 15 grams of sugar
Remember how we said many protein bars are really just candy bars disguised as something good for you?
Well, here’s the proof.
Did you know that Gatorade’s Whey Protein Bar has 29 grams of sugar? And CLIF Builder Bars have 1 more gram of sugar 21g) than they do protein (20g)? Compare that to the Met-RX Big 100 Colossal bar. Lots of protein (30g). But loads of calories overall (400), and 32g of sugar.
What in the what?
Before you freak out about sugar, know that it’s not the terrible villain it’s made to be. And there are many great bars out there (RX Bar comes to mind) with more than 10 grams. The catch? If the bar contains more than 10 grams of sugar, most of that should come from fruit or other natural sugar sources like lactose.
Why are natural sugars better?
Lactose from milk products and fructose from fruits, like all sugars, contain 4 calories per gram. But unlike refined sugars, these natural sugars come paired with the other nutrients you get from fruit or dairy—things like Vitamin C, potassium, calcium, Vitamin D, and other things that help your body function.
Good protein bars are oftentimes defined by their nutrients. It’s what helps separate a healthy bar from a candy bar. And refined, added sugars don’t deliver the added nutrients.
Added sugars also can hurt you in the long run. People who consume more than 21 percent of their daily calories from added sugars have double the risk of death from heart disease compared to people who consume just 10 percent of their calories from added sugars, according to a 2014 study published in the Journal of the American Medical Association: Internal Medicine. 
Rule #4: Watch out for sugar alcohols
Sugar what?
No, the bars don’t have booze in them. Sugar alcohols are a category of artificial sweeteners.
They have names like xylitol, sorbitol, isomalt, and glycerol. You’ll find them in all kinds of things labeled “sugar-free.” And for some people, they can lead to a pretty unhappy stomach, depending on how you react to them.
“That’s real person-specific. I personally don’t have an issue with them, but they can give other people digestive issues,” D’Orazio says.
Just as with the whey concentrate, he says, you have to pay attention to how the ingredient affects you. If the bar produces something less like a feeling of fullness and more like a feeling like you have to run to the bathroom, then you’re going to want to steer clear of it.
Rule #5: Look for protein bars with fewer than 400 calories.
Good protein bars are supposed to be supplements—something you use to shore up a weak spot in your diet, just like protein powder or a multivitamin. They’re meant to supply nutrients, protein, or calories you might not otherwise get from your diet, or if you find yourself busy and missing meals.
When a bar weighs in at 400 calories or more, that’s more calories than you’d get from eating a Whopper, Jr. or half of a Chipotle bowl. And a bar isn’t necessarily “healthier” than those options.
For example, some popular bars have 200 calories only deliver 6 grams of protein, but a hard-boiled egg will give you 7 grams! And it’s less than 80 calories. So if you can eat whole food, eat whole food. But of course that might not always be possible.
“Maybe it’s difficult to pack a meal because you’re on a job site and don’t have access to a refrigerator,” D’Orazio says. In those cases, bars do offer you some advantages. “They’re portion-controlled and pre-measured. They supply the sort of nutrition you might not get at a drive-thru window.” (But even then, the 400-calorie “rule” is still a good guideline to follow.)
“It’s hard to overeat if you only bring what’s necessary. If you plan to eat two bars—and you bring two bars—you can use them as a tool to help control yourself. You control your intake with a mobile package of food.”
READ MORE: 
What is the Best Protein Powder?
Is Sugar Bad for You?
The Fastest Way to Do More Pushups
The post Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating appeared first on Born Fitness.
http://ift.tt/2hQfrO6
0 notes
almajonesnjna · 6 years
Text
Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating
Here’s the first thing you need to know when you go browsing the health bar aisle looking for options that are actually good for you:
Not all protein bars are created equal.
And — if we’re being blunt — most bars that are labeled as being “healthy” have more in common with a candy bar than a handful of kale or a protein shake.
This is the health industry, where it’s much easier to slap buzzwords on a label than, you know, actually provide you with what you need.
But rather than let you be frustrated by marketing tactics (they exist in every business and with every product), we want to make your life easier. Because there are many good protein bars on the market.
We’re here to make it easy for you to identify the real deal from the real duds. That doesn’t mean you have to earn a Ph.D. in nutrition. Just follow these five rules and no matter what bar you select, you can feel good that you aren’t wasting your time (and calories) on a crappy candy bar.
5 Rules for Identifying Good Protein Bars
Rule #1: Sugar is NOT the first ingredient of a good protein bar
This rules seems obvious, but here’s why it’s so important:
1. Most people don’t look at the actual ingredients. They just scan things like “calories” or “protein.”
2. Most people don’t know the order of ingredients reflects the quantity in a product. If sugar is first, that means there’s more sugar than any other ingredient.
3. Sugar has lots of different names so it’s easily to be fooled. So if the first ingredient is dextrose, high fructose corn syrup, maple syrup, honey, agave nectar, or turbinado, well, that means “sugar.”
And don’t think that just because a bar looks like it’s made up of whole foods that it’s lighter on the sweet stuff.
“Even if you see these nuts and raisins through the label, the bar [can have] a sugar coating,” says Valerie Goldstein, a registered dietitian and owner of Eating to Fuel Health. “It just looks like a glob of nuts, so it looks very innocent. But even these ‘whole food’-looking bars have to be held together by something. Usually that’s sugar syrup.”
If you want to make sure the bar really is healthy, the bar’s primary ingredients should be a protein source, a fruit or vegetable, or healthy fat source like nuts.
Protein, fat, and carbs consumed with fiber (which you’ll get from fruits or grains) all take longer to digest than simple sugars, so they’ll keep you feeling fuller, longer. That means you don’t need sugar to be energized; you just need a good source of fuel.
The benefits of having good “primary” ingredients (the proteins, fruit/vegetable, or healthy fat source) are part of what distinguishes a good protein bar from a snack bar. Those nutrients have been shown to have a beneficial effect on your weight and waist line too.
For every 10 grams of fiber you eat, you’ll have as much as 4 percent less fat around your belly. Monounsaturated fats, like those found in nuts, seeds, olive oil, and fatty fish, have been shown to help people lose belly fat, according to a 2013 study. And a research review published in Nutrition in 2015 found that Americans who eat a high-protein diet have lower BMI and waist circumferences.
Rule #2: Good protein bars have 10 grams of protein — or more.
This rule comes with what should be an obvious “if.”
If you’re using the bar as a protein supplement or meal replacement, you want at least 10 grams—or, ideally, even more,
“The biggest thing I tell people is, ‘Know how you plan to use the bar,'” says Anthony D’Orazio, director of nutrition and physique at Complete Human Performance, LLC. “If I’m looking to replace protein specifically, I’m looking for around 20 grams of protein,”
That means the bar’s first ingredient will likely be a protein source. Whey isolate, casein, pea, or egg protein are all high-quality choices.
Soy crisps will appear on a lot of protein labels and “count” as protein, but they aren’t the highest quality source. So if “soy crisp” is the first ingredient, even though a bar might have a high amount of protein, it’s probably not the best choice.
If you’re not using the bar as a protein supplement, you can get away with having the lower protein total. In fact, D’Orazio sometimes supplements his breakfast with a lower-protein bar that’s higher in fat and carbs. Why?
“I’m using it as a quick source of healthy fat,” D’Orazio says. “The main ingredients are peanut butter, rolled oats—ingredients people would recognize.”
Rule #3: Aim for less than 15 grams of sugar
Remember how we said many protein bars are really just candy bars disguised as something good for you?
Well, here’s the proof.
Did you know that Gatorade’s Whey Protein Bar has 29 grams of sugar? And CLIF Builder Bars have 1 more gram of sugar 21g) than they do protein (20g)? Compare that to the Met-RX Big 100 Colossal bar. Lots of protein (30g). But loads of calories overall (400), and 32g of sugar.
What in the what?
Before you freak out about sugar, know that it’s not the terrible villain it’s made to be. And there are many great bars out there (RX Bar comes to mind) with more than 10 grams. The catch? If the bar contains more than 10 grams of sugar, most of that should come from fruit or other natural sugar sources like lactose.
Why are natural sugars better?
Lactose from milk products and fructose from fruits, like all sugars, contain 4 calories per gram. But unlike refined sugars, these natural sugars come paired with the other nutrients you get from fruit or dairy—things like Vitamin C, potassium, calcium, Vitamin D, and other things that help your body function.
Good protein bars are oftentimes defined by their nutrients. It’s what helps separate a healthy bar from a candy bar. And refined, added sugars don’t deliver the added nutrients.
Added sugars also can hurt you in the long run. People who consume more than 21 percent of their daily calories from added sugars have double the risk of death from heart disease compared to people who consume just 10 percent of their calories from added sugars, according to a 2014 study published in the Journal of the American Medical Association: Internal Medicine. 
Rule #4: Watch out for sugar alcohols
Sugar what?
No, the bars don’t have booze in them. Sugar alcohols are a category of artificial sweeteners.
They have names like xylitol, sorbitol, isomalt, and glycerol. You’ll find them in all kinds of things labeled “sugar-free.” And for some people, they can lead to a pretty unhappy stomach, depending on how you react to them.
“That’s real person-specific. I personally don’t have an issue with them, but they can give other people digestive issues,” D’Orazio says.
Just as with the whey concentrate, he says, you have to pay attention to how the ingredient affects you. If the bar produces something less like a feeling of fullness and more like a feeling like you have to run to the bathroom, then you’re going to want to steer clear of it.
Rule #5: Look for protein bars with fewer than 400 calories.
Good protein bars are supposed to be supplements—something you use to shore up a weak spot in your diet, just like protein powder or a multivitamin. They’re meant to supply nutrients, protein, or calories you might not otherwise get from your diet, or if you find yourself busy and missing meals.
When a bar weighs in at 400 calories or more, that’s more calories than you’d get from eating a Whopper, Jr. or half of a Chipotle bowl. And a bar isn’t necessarily “healthier” than those options.
For example, some popular bars have 200 calories only deliver 6 grams of protein, but a hard-boiled egg will give you 7 grams! And it’s less than 80 calories. So if you can eat whole food, eat whole food. But of course that might not always be possible.
“Maybe it’s difficult to pack a meal because you’re on a job site and don’t have access to a refrigerator,” D’Orazio says. In those cases, bars do offer you some advantages. “They’re portion-controlled and pre-measured. They supply the sort of nutrition you might not get at a drive-thru window.” (But even then, the 400-calorie “rule” is still a good guideline to follow.)
“It’s hard to overeat if you only bring what’s necessary. If you plan to eat two bars—and you bring two bars—you can use them as a tool to help control yourself. You control your intake with a mobile package of food.”
READ MORE: 
What is the Best Protein Powder?
Is Sugar Bad for You?
The Fastest Way to Do More Pushups
The post Good Protein Bars, Decoded: 5 Signs a Bar is Worth Eating appeared first on Born Fitness.
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brian-cdates · 6 years
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10 Best Paleo Protein Powders for the Modern Lifestyle
Paleo Protein Powder for the Modern Lifestyle—No Bloating Included
Paleo protein powder seems like an oxymoron.
After all, we all know our ancestors didn’t order Paleo protein powders on Amazon, or plug in their Ninja blender to whip up a post-workout Chunky Monkey smoothie. They got their protein from the “real deal” like deers, fish and buffalo. Paleo protein powder is more like a “pseudo-Paleo” food that falls within an 80/20 philosophy of eating (i.e. 80% of the time, eat real whole foods, 20% of the time, let life happen.
Smoothies & Paleo Protein Powder Are the New Buffalo
Nevertheless, thanks to human adaptation and the Industrial Revolution, life in modern times is a little different then “back in the day” and the protein shake or green smoothie have become dietary staples—especially for busy people on-the-go and fitness enthusiasts.
Shakes and smoothies are also great options for folks who have special dietary needs, like gut issues or who are looking to put on weight or muscle, and want an easy way to get more power packed nutrition and calories in (without feeling stuffed or bloated). 
Unfortunately, the majority of protein powders out there—even “Paleo protein powders”—are stacked with tons of ingredients that negate any nutritional benefit from the protein powder itself. 
The Problem with Protein Powders
Even if a protein powder label claims “high in protein,” or “Paleo-friendly,” the bigger question is: Can you absorb it? 
Chances are, if the protein powder—even a “Paleo protein powder”—is filled with additives, chemicals, and anti-nutrients (like soy, rice, pea protein or peanuts), then you are NOT really getting the biggest nutrient bang for your buck. 
Bloating, constipation, gas, loose watery stools and diarrhea are common side effects people experience when consuming protein powders on a regular basis—and many people don’t even question that their protein powder formula could be triggering their gut symptoms (especially if the label claims it’s a healthy “Paleo-friendly protein powder”). 
Newsflash: If you’re running to the bathroom shortly after your smoothie, bloated or gassy during the day, or wondering why you’re always constipated (despite “eating healthy”)…there might be something in the “water” (i.e. your “healthy” Paleo protein powder). 
How to choose the BEST protein powder for you?
Here are 5 Essentials to Look for When Choosing the BEST Paleo Protein Powder, and the 10 Best Paleo Protein Powders that meet the criteria. 
 5 Essentials to Look for When Choosing the BEST Paleo Protein Powder 
Artificial Sweeteners While we all know that sugar https://drlauryn.com/why-is-sugar-bad-3-things-that-happen-to-your-body/ is not our BFF, sugar-free alternatives are fine, right?! Especially “natural ones” like stevia!…Not so fast.Artificial sweeteners, including Aspartame, Acesulfame, Sucralose, Erythritol (in many “Keto” products) and yes, stevia https://drlauryn.com/7-stevia-side-effects-food-advertisers-dont-tell/ are STILL synthesized chemical products (Read: Health nightmares). Artificial sweeteners https://drlauryn.com/artificial-sweeteners-really-all-that-bad/ are associated with side effects (Tandel, 2011 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3198517/) similar, if not worse, to high amounts of sugar, including blurred vision, heart palpitations and wreaking major havoc on your digestion, including diarrhea, gas, and bloating. In addition, a vast majority of “natural” stevia sold in stores and put into products is NOT the real thing, as processing and heating methods strip it of any real nutritional value it had before. So are ANY sweeteners ok?Recommended “Sweeteners” Include: Coconut water, monk fruit, fruit extracts and natural (no sweetener added) flavors (you can add fruit to a smoothie for taste. Disclaimer: some people CAN tolerate “organic” (non-GMO) stevia—however, keep in mind, it’s still highly processed.
Protein Type Your paleo protein powder is only as good as you can absorb it.In general, Whey protein, egg white, soy protein, pea protein and rice proteins are the LEAST digestible powders sold on shelves—especially if you’re not buying a quality source of these proteins or a highly-heated and processed form. Soy, rice and peas contain “anti-nutrients” also known as phytic acid and lectins, both associated with symptoms such as gas and bloating and nutrient malabsorption. Many of these components are also GMO-derived (genetically modified organisms) with a host of non-gut-friendly side effects.As for egg white protein and whey protein, since dairy and eggs are considered some of the most “inflammatory” and cross-contaminating foods with gluten, these proteins don’t sit well with everyone.  Egg whites in particular (vs. egg yolks) contain albumin—a protein highly associated with food sensitivities and allergies. Many folks experience a feeling of “egg belly” (indigestion) when they consume a concentrated dose of egg whites.Whey is a derivative of dairy, and those with dairy and/or gluten sensitivities may find their symptoms (gastrointestinal, allergies, low immunity, skin breakouts) flare when consumed. The two most common forms of whey are whey concentrate and whey isolate .The main difference is that whey isolates are more pure than concentrate, meaning other non-protein components have been partially removed to “isolate” the whey protein and contain less lactose overall (i.e. better for lactose intolerance).Whey ALSO comes in the form of “grass-fed” or standard whey and more and more conscious supplement companies are promoting that their “grass-fed” whey is better.However, unlike grass-fed and grass-finished whole meats, most “grass-fed” wheys on the market are ALOT of hype, due to the high-heating and processing of many formulas. Current research does NOT support the claims that whey from grass-fed cows (or “grass-fed whey”) is better” for us or different than grain-fed at a macronutrient level simply because the heating and standard high-pasteurization process destroys the beneficial CLA and protein profiles we get from grass-fed whey in particular (Van Hekken et al, 2017 https://www.ncbi.nlm.nih.gov/pubmed/28624284). In other words: Don’t be fooled by fancy labels claiming “grass-fed whey,” or “grass-fed dairy” because once it’s in powdered, the grass-fed qualities don’t make a difference (unless its marked as “low pasteurized,” “raw grass-fed” and/or “cold-processed”)Recommended Protein Types: The  more “real food” protein powder options include:
Grass-fed Beef Isolate
Collagen
Bone Broth Protein
Low-Pastuerized, Cold-Processed Whey (If you tolerate dairy) 
Goat’s Milk Whey (if you tolerate dairy)
Other Additives GMO’s like Malodextrin, Soy,Soy Lecthin, Xanthin Gum, Yeast, Lactic Acid, “Natural” or “Artificial” Flavorings, Corn, Sodium Citrate, Ethanol, High Fructose Corn Syrup, Amino Acids, Ascorbic Acid, Sodium Ascorbate, and “Vitamins” are not you (or your gut’s) friends. Period. Chances are if you don’t know what an ingredient really is…your body doesn’t either.
Company Transparency & Customer Service How transparent, honest and accessible is the company? Do you have questions about the processing? Do they answer it? If you’re not satisfied with the product, do they allow returns or credits? These markers influence the credibility of not only the company itself, but the products they sell. A company that believes in their product and the health claims they make, stands by it, and is adamant about providing you with not only a convenience, but quality.
Not a Meal Replacement Simply put: Protein powders are supplements—supports to enhance your nutrition and intake, but NOT replace real food. Therefore, when looking for a protein powder to supplement, or add, to your diet, keep in mind that: (1.) You CANNOT supplement your way out of a poor diet, AND (2.) protein powder is NOT real food. 
10 Best Paleo Protein Powders
(please number these how you would format them in WP and include a picture of each product?)
Organic Grass-fed Beef Bone Broth Powder Left Coast Performance https://amzn.to/2GIuFzq
Primal Health Paleo Protein https://amzn.to/2GoG08x
Vital Proteins Collagen Powder (like the Dark Chocolate https://amzn.to/2pUR6Xu or Vanilla https://amzn.to/2EcMlOo)
PurePaleo by Designs for Health https://amzn.to/2GpZKo9
Mt. Capra Goat Whey Protein https://amzn.to/2GrldNx
Wild Whey by Wild Foods https://amzn.to/2GL6j7W
Grass-fed Whey by Raw Organic Whey https://amzn.to/2J9RIkP
Prime Protein (Beef Isolate) by Equip Foods https://amzn.to/2pTqpDk
Pastured Eggs (yes, you can simply crack a quality egg or two into your smoothie and blend up)
Pure Paleo Protein by Amy Myers https://amzn.to/2GJbuW4
Bonus: Bone Broth (my personal favorite—a real food) by OssogoodBones https://www.ossogoodbones.com (use code “THRIVE” for $10 off)
The post 10 Best Paleo Protein Powders for the Modern Lifestyle appeared first on Meet Dr. Lauryn.
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