How can you choose the right protein powder for PCOS?
That’s a great question, and I’m often asked, “What’s the best protein powder for PCOS”.
We know healthy protein helps us subconsciously eat fewer calories, improves our blood sugar balance, helps us to maintain our muscle mass which is important for our fat burning ability and metabolism. Without protein, we cannot be well or conquer our PCOS signs and symptoms.
In your everyday food plan, sources of protein include meat, chicken, fish, tofu, beans, eggs, nuts, and seeds. Healthy protein powders are an alternative way of gaining protein also.
Why is protein important for your body?
A protein is a chain of amino acids, and every cell in your body contains them. Therefore, protein is needed to repair cells and to produce new ones.
Protein powders are supplemental protein sources that are very popular with people who frequent the gym, bodybuilders, football players, basketball players, gymnasts, and other athletes. They are also popular with those trying to lose weight and busy people looking for a quick and filling meal. These powders are often mixed with water to form a shake, or sprinkled on food sources.
The three most recognised forms of protein powders are whey, casein, and soy.
Casein There are two proteins in milk; casein and whey.
There is growing concern regarding A1 beta-casein in cow’s milk. Before cows were domesticated, cows were genetically of the A2 type, producing A2 beta-casein. However, somewhere along the line, maybe through a natural mutation, an important component of the beta-casein changed.
Of the 209 amino acid chain of the beta-casein protein, the 67th amino acid was changed from proline to histidine. This formed the A1 beta-casein, and a peptide called beta-casomorphin-7 or BCM7 formed. Heart disease, diabetes, autism and other illnesses have been linked to BCM7.
I cannot recommend you choose casein containing protein powders, as we are unable to tell which beta-casein is within it. A1 casein is not something you want to include in your food plan. Period. To find out more, there is a wonderful book called Devil In The Milk: Illness, Health and the Politics of A1 and A2 Milk by Keith Woodford. It is a heavy, but worthwhile, read.
Whey protein has all 9 essential amino acids, contains antioxidants and enhances immune function.
For individuals looking to shed pounds, whey protein can aid in the reduction of body fat. Consuming whey before and after workouts can increase fat-free mass and muscle strength. Whey has also been shown to reduce hunger, which contributes to weight loss and toning.
According to a study published in the International Journal of Sport Nutrition and Exercise Metabolism, “whey protein supplementation during resistance training offers some benefit compared to resistance training alone.”
Indeed, studies have shown that whey protein is more significant for strength building than casein. In the study published by the above, “in two groups of matched, resistance-trained males, whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass compared to supplementation with casein during an intense 10-week resistance-training program.”
In addition to the benefits of whey protein with PCOS weight loss and the gym, there are significant health benefits associated with the protein. Whey fights cancers, particularly prostate and colon cancers. Consuming the protein in a shake form has shown to reduce episodes of depression. Whey can benefit your immune system and fight off colds and illnesses. A decrease in total cholesterol, as well as LDL cholesterol, has been reported. It also has significant advantages in lowering blood pressure.
Finally, whey protein is naturally gluten-free.
Whey is the most commonly used and advantageous of the three.
Soy is a vegetable protein that you can mix into a drink or sprinkle over your foods. It is often found to be less palatable than casein or whey, nor does it dissolve as well. However, if you are a vegan, you may prefer it.
Note: I have researched soy and am not against it. The apparent evidence for its harm in iodine-replete women is lacking. Some people find it upsets their tummy, so be aware of how you feel and moderate as required. Because it’s so hard to find non-emotive rhethoric around this issues, I’ve written A Soy Story: The Controversial Arguments About PCOS and Soy to help you make an informed decision.
What other choices are there?
Hemp and pea protein are great options!
Make sure they are organic, casein and gluten free, with lower carbs.
There’s the straight-shooting Norcal Organic’s Pea Protein… It is, well, nothing but pea protein!
Or you can buy a protein powder with additions, like pre and probiotics, nutrients and natural flavour.
Protein powders can make a world of difference
… for those looking to shed unwanted kilos, to boost their intake of this important macronutrient, to improve hormonal balance and to be well.
From PCOS to perfect health, with love,
P.S. You can add berries, bananas or other fruit, plus powder or liquid supplements, plus psyllium to maximise the goodness and nutritional kick you get from each protein shake.