What to look for in a protein powder…
Firstly, a quick recap of why protein can help your autoimmune condition:
Protein works together with the fat and fibre in our meals to slow down the release of sugars into the bloodstream. The slower the release, the lower the inflammatory impact of the meal.
Protein keeps us feeling fuller for longer, meaning we can maintain gaps between meals where lots of crucial gut repair work get done, and we can avoid cravings, energy dips and snacking on sugary foods.
Protein also aids hormone health, detoxification, mood consistency and sleep.
You can find ideas for how to get more protein from your food here and here.
Protein powders can work really well to support protein intake, but there are a few things to know that are really important:
Is a protein powder a good option?
Yes, protein powders can support you really well, especially when you are first starting off with making dietary changes, as they are simple and quick to use.
They work particularly well at breakfast because they have an anti-inflammatory effect that lasts for the whole day.
Protein powders range from being very clean, to being heavily ultra processed though, so the specific powder you use can make a big difference.
What should I look for in a protein powder?
Most importantly, avoid whey-based protein powders. These are extremely inflammatory due to the whey content. Whey is the cheapest form of protein and so can appear attractive from a cost perceptive. It will contribute to inflammation levels though and so is best avoided.
If you possibly can, choose an organic powder as these will be free of unwanted additions such as pesticides, emulsifiers, preservatives, bulking agents, and additives that will damage the gut and increase inflammation.
Look at the protein content. Some will have a higher amount than others. Protein intake needs vary - which is why opinions vary on the amount required. A good starting point is to take your body weight in KG and multiply it by 0.75. This will give you your daily protein requirement in grams. For example, if you weight 60KG, you should aim for around 45g of protein daily.
Monitor your gut symptoms. If you have a sensitive gut, you may find some protein powders irritate it. You may need to get your body used to them slowly. Overall the plant ingredients will be benficial to the gut as they will be feeing the good bacteria, you just need to go at your own pace and find one that works for you.
What protein powders do I recommend?
The protein powder market is changing all the time. At the moment, I tend to recommend the following:
Rhythm Nutrition Pure Protein Organic Red Lentil and Fava Bean: one of the easier powders to tolerate gut-wise and has one of the highest protein content ratios I’ve seen, so represents good value for money. It uses fava beans and red lentils, which are really beneficial for gut bacteria. It is extremely clean.
BodyMe Organic Plant Based Protein Blend: usually well tolerated and uses a good blend of different protein sources. Good value for money and a clean powder.
Wild Nutrition Organic Protein and Superfood Blend: this is usually very well tolerated but more expensive relative to its protein content. This is due to the additional anti-inflammatory ingredients. If you are sensitive to high amounts of fibre, this is worth trying as it’s a little gentler on the gut.
The Rhythm Nutrition and Wild Nutrition powders are available through the Natural Dispensary, so if you are a client you will be able to use your 15% discount code. If you have lost your code or it has expired, you are welcome to email me to request a new one.
Use protein powder at breakfast for best effect
Ideally we should take in around 40% of our daily protein needs at breakfast (see point 3 above to calculate your needs). Our stomach acid is at its highest in the morning (stress can suppress it though). Stomach acid is needed to digest protein properly so that the body can use it. If it is not well digested it can trigger the immune system, and disrupt the gut microbiome.
Having high levels of protein at breakfast is anti-inflammatory as it controls our blood sugar through the entire day, as well as reducing cravings and energy and mood dips.
Smoothies can be a great way of taking protein powder. Have a look at this previous post for ideas - and to find out which pitfalls to avoid.
How to build a breakfast smoothie
If you are looking for more help with building breakfasts and supporting your autoimmune condition, my online autoimmune course can help you.
It shows you the steps you need to take to improve your autoimmune health and includes lots of breakfast ideas, as well as lunch, dinner and snacks.
It also includes drop-in sessions with me, a resources library and a private podcast where I answer your questions.