Protein shakes are widely marketed as a quick and healthy way to support muscle recovery, boost energy and aid in overall nutrition. However, not all protein drinks are as beneficial as they claim to be. Reading ingredient labels and understanding what we are consuming is essential for making informed choices.

Some popular brands offer shakes in different flavors, including chocolate, with various amounts of protein, calories, vitamins and minerals, and limited sugar. At first glance, they may seem like great options. However, such products may also contain many other ingredients, many of which can raise concerns.

Ingredients to Watch Out For

One major red flag is the mention of “Natural and Artificial Flavors” on the front label. These can be derived from low-quality sources such as petroleum and may contain glutamate by-products that act similar to MSG. Research links MSG and its derivatives to stroke, obesity, migraines, fatigue, Alzheimer’s disease, Parkinson’s disease and depression.

Other potential concerning ingredients can include:

• Cellulose Gel and Cellulose Gum – Often made from wood pulp, these additives contribute to texture but can be difficult for the body to digest, leading to bloating and weight gain.

• Sucralose and Acesulfame Potassium – Artificial sweeteners hundreds of times sweeter than sugar, which may alter gut bacteria and metabolism and is 200-plus times sweeter.

• Carrageenan – A thickening agent that has been associated with digestive distress and inflammation.

• Tripotassium Phosphate, Dipotassium Phosphate or Hexametaphosphate – Commonly used to modify texture but also found in industrial applications, raising concerns about their long-term effects on health.

Clean Protein Alternatives

Instead of shakes with artificial additives and preservatives, opt for brands that use high-quality, real-food ingredients. Recommended brands include Truvani, Mikuna, FlavCity, Be Well, Ka’Chava, Prime Protein and Just Ingredients.

Choosing products with clean, recognizable ingredients supports better digestion, overall health and long-term wellness.

Source: Desiree Bohn, Certified Integrative Nutrition Coach of Next Level Health and Healing. For more information, call 609-541-1087 or email [email protected].