Protein drinks 101
Liquid flavor enhancer is also added. J Int Soc Sports Nutr ;6: Taking whey protein and alendronate Fosamax at the same time can decrease the effectiveness of alendronate Fosamax. Int J Sport Nutr. Acute effects of ingestion of a novel whey-derived extract on vascular endothelial function in overweight, middle-aged men and women. J Am Coll Nutr ;32 2:
Learn More About Protein Powder, Shakes and Drinks
Adding foods that contain fiber and unsaturated plant-based fats will create a filling and healthy shake. Fat contributes a very small amount to your blood sugar, and healthy unsaturated fats and fiber can delay a rise in blood sugar, making a balanced shake a good mixed meal for a diabetic.
The Joslin Diabetes Center recommends you consume monounsaturated and polyunsaturated fats in your diet, but watch the portion sizes so they don't contribute to weight gain. Use a 1-tablespoon portion of peanut butter, for example, to provide 95 calories, 8 grams of fat and only 2 grams of carbohydrate. After your shake is blended, pour out around 8 ounces for a snack and up to 16 ounces if you're using it as a meal replacement.
Add protein powders such as whey protein or soy protein to make your shake a satiating meal replacement or substantial snack. Peanut butter or other nut butters are a great low-carbohydrate addition and a good source of heart-healthy fats.
Use dairy products for moisture in your shake, such as low-fat, low-sugar yogurt or low-fat milk. Choose plain or vanilla yogurt to limit added sugar. The multitude of diabetic-friendly Greek yogurts available can offer a higher protein addition. Look for the words "no sugar added," "carb control" or "light" on the label of your favorite yogurt. Choose whole fruits instead of fruit juice in your shake to add fiber and bulk.
Be mindful of the quantity and portion of fruits you use because the natural sugar in fruit can contribute to a rise in blood sugar. One medium banana provides 27 grams of carbohydrate and will give a thicker texture to your shake when blended.
Using frozen fruit instead of ice will increase the nutrient density of your frozen treat or meal. A cup of frozen strawberries provides 13 grams of carbohydrate and 3 grams of dietary fiber. Try frozen berries such as strawberries, blueberries or raspberries, which are high in antioxidants and fiber.
Send me a copy. Your message has been sent. Which supplements are important after bariatric surgery i. Are there any I should avoid? Weight loss surgeries such as gastric bypass, gastric sleeve, and gastric band procedures, reduce the amount of food and liquid a person comfortably digest in one sitting, leading to smaller meals and potentially, inadequate nutrient intake. Gastric bypass re-routing around the stomach and gastric sleeve surgery removing a portion of the stomach also reduce stomach acid and normal digestive action, leading to reduced absorption of various vitamins and minerals.
The use of supplemental vitamins and minerals is recommended for gastric bypass and gastric sleeve patients, and sometimes for gastric band patients. However, for bypass and sleeve patients, the changes in digestion and nutrient absorption also mean that some supplements may not be tolerated or absorbed as well as others. Can heat and humidity destroy whey protein and other sports nutrition supplements e. However, once they are opened, they can be affected by humidity.
Do not store these supplements in the refrigerator, because if you remove them and leave them open, moisture may accumulate due to condensation. On the other hand, liquid supplements containing these ingredients, such as ready-to-drink sports drinks, are generally more sensitive to heat and can become unstable and degrade quickly. For example, tests by ConsumerLab. If you live a hot climate, it may be preferable to refrigerate these, particularly after opening.
Should I be concerned that it is an ingredient in my supplement? Carrageenan is a substance derived from red algae, or seaweed, that is used to create a smooth texture and thicken foods such as pudding, yogurt, ice-cream, whipped toppings, milk including almond and soy milk , soups, and processed meats. Carrageenan is sometimes also added to supplements to improve texture or thicken ingredients.
It can be found in some multivitamins , vegan and vegetarian sources of omega-3 fatty acids, such as algal oil supplements , nutrition bars and protein drinks. It was also an ingredient in one cocoa product tested by ConsumerLab. Food-grade carrageenan is considered safe by most regulatory agencies; however, some researchers who study carrageenan have raised concerns that carrageenan may be carcinogenic and cause inflammatory reactions.
Immunocal is much more expensive than other whey protein isolates - is it worth the extra cost? However, Immunocal costs up to five times as much as other whey protein isolates, and there is not enough evidence to suggest it provides an advantage over less expensive brands. I've heard that rice has high levels of arsenic. Does that mean rice bran oil does too? Some rice and products made from rice, like rice cakes, flour and cereals, have been found to contain a considerable amount of the heavy metal arsenic - although only a few exceeded the cancer-warning threshold of the State of California 10 mcg per daily serving.
Although arsenic can also occur in rice bran oil, it is believed to occur in much lower concentrations than in whole rice. One study of products in Japan found that rice bran oil contained only trace amounts of arsenic that were not of concern 0.
These findings suggest that arsenic is not as easily taken up into the oily portion of rice as it is into other parts of the grain. It should also be kept in mind that rice bran oil is typically consumed in much smaller amounts than products made from whole rice products. When choosing a protein powder, which protein source is best -- whey, casein, soy, pea, rice or egg? As discussed in more detail in our Protein Powders and Drinks Review , each of these can be a good source of protein, but certain protein sources may be better for particular uses and in certain people.
Whey protein contains the highest percentage of branched-chain amino acids, which can become depleted during exercise and are needed for maintenance of muscle. However, some studies have found rice protein and pea protein equal to whey in increasing strength and muscle when taken after resistance exercise.
Casein is absorbed more slowly than whey and, for this reason, some athletes take it before bed to help counter protein breakdown. Soy protein can lower cholesterol levels and may have other heart health benefits. Heavy metals such as lead, cadmium, and arsenic have been found in protein powders. Typically, these have been at very low levels — below limits for safe use.
When higher amounts have been found, it has been associated with added, non-protein ingredients such as cocoa powder a source of cadmium or bran from rice. Specific sources of protein should be avoided due to potential allergic reactions, food sensitivities, and medical conditions e.
It is also important to understand differences in the forms of protein, such as concentrates, isolates, and hydrolysates. Do glutathione supplements work to prevent aging or for other conditions? Although glutathione plays an important role in the body as an antioxidant, supplementing with glutathione has not been shown to slow aging or help with conditions associated with reduced levels of glutathione, such as cancer, cataracts, diabetes, and HIV infection.
Glutathione is a protein normally made in the body from three amino acids: We get small amounts of glutathione from foods, and this is normally broken back down to amino acids by enzymes in the digestive tract. As discussed in the Glutathione article on ConsumerLab. However, a study in which large amounts of glutathione were given daily for six months did show an increase in glutathione levels. Nevertheless, there are no studies showing a clinical benefit on any disease or medical condition from taking glutathione supplements.
For more information, see the Glutathione article on ConsumerLab. Also see answers to the following questions: What is the best protein supplement for vegetarians and vegans? As discussed in our review of protein powders , two very good sources of protein — whey and casein protein — are both derived from milk, so products that contain these may be suitable for vegetarians but not for vegans.
Whey and casein are both complete proteins, meaning that they contain all of the essential amino acids. Whey protein is particularly high in branched-chain amino acids, which are important to replenish after exercise and are needed for maintaining muscle. If you prefer plant-based protein or are vegan, protein powders made from soy, rice, pea and hemp, or a mix of these sources, can be good choices. Soy protein is a complete protein, and is considered the most "heart healthy" -- but should not be taken if you have a soy allergy or thyroid condition.
Rice and pea proteins can also provide all of the essential amino acids, and some studies have found them to be equal to whey in increasing strength and muscle when taken after resistance exercise. Hemp can also provide all of the essential amino acids, and is particularly high in the branched-chain amino acid arginine, although there is little research on its use for muscle building or sports recovery.
Be aware that although these plant-based proteins provide all the essential amino acids, the ratios of these vary by protein source. Consequently, it's generally recommended that a mixture of sources be used, such as combining a grain-based protein, like rice, with a legume-based protein like pea protein. Arsenic contamination is a concern in rice-based products -- see the Warning and Quality Concerns for more about this; however, ConsumerLab. See the ConsumerTips section of the Protein Powders Review for more about these different types of protein.
Also see our Top Picks among supplements made from each protein source. To be sure a protein supplement does not contain any added ingredients which are non-vegetarian or non-vegan ingredients, you can check the full Ingredients List provided for each protein supplement tested by ConsumerLab. Which supplements can help lower or control my blood sugar? Many different supplements may help lower or control blood sugar in people with prediabetes or type 2 diabetes who experience hyperglycemia when blood glucose rises higher than normal.
These supplements are discussed below. More details about each, including dosage, drug interactions, potential side effects, and ConsumerLab. Due to the seriousness of hyperglycemia, it is important to consult with your physician regarding use of these supplements. Cinnamon supplements may modestly improve blood sugar in people with type 2 diabetes whose blood sugar is not well controlled with medication.
Keep in mind, however, that only certain varieties of cinnamon have been shown to have this effect, and long-term safety studies have not been conducted. Curcumin from turmeric may improve blood sugar levels, according to preliminary studies, and one study found curcumin to dramatically lower the chances of prediabetes in middle-aged, slightly overweight men and women with somewhat higher than normal blood sugar levels.
Alpha lipoic acid may improve insulin sensitivity and blood sugar control in people with type 2 diabetes, although it may only slightly reduce levels of glycosylated hemoglobin HbA1c. Chromium picolinate may help some people with type 2 diabetes decrease fasting blood glucose levels as well as levels of insulin and glycosylated hemoglobin HbA1c.
However, be aware that high doses may worsen insulin sensitivity in healthy people who are not obese or diabetic. Having adequate blood levels of vitamin D may reduce the risk of insulin resistance in people who are obese. There is some evidence that a certain blood level of vitamin D is needed for normal glucose metabolism in women who are overweight and obese but not diabetic , but it is not clear whether any further benefit is gained with higher blood levels.
In healthy people, consuming a moderate amount of olive oil with a meal has been shown to reduce increases in blood sugar after the meal compared to the same meal consumed with corn oil. In people with type 1 or type 2 diabetes, olive oil may improve glucose metabolism. Increasing dietary fiber , especially insoluble fiber from cereal and grains, is associated with a reduced risk of diabetes and has been shown to reduce fasting blood glucose and modestly lower HbA1c in people with type 2 diabetes Martin, J Nutr ; Post,J Am Board Fam Med In people with type 1 diabetes, 50 grams of dietary fiber per day has been shown to significantly improve blood sugar control and reduce hypoglycemic events Giacco, Diabetes Care The American Dietetic Association states that "diets providing 30 to 50 g fiber per day from whole food sources consistently produce lower serum glucose levels compared to a low-fiber diet.
Ginseng , both American and Korean Red ginseng from Panax ginseng , may reduce blood sugar levels in people with diabetes, according to preliminary research.
Drinking whey protein before a high glycemic meal may help to lessen increases in blood sugar after the meal in people with well-controlled type 2 diabetes. Silymarin, a component of milk thistle , may decrease blood sugar and hemoglobin A1c in people with type 2 diabetes, and reduce insulin resistance in people with coexisting diabetes and alcoholic cirrhosis. Inulin, a type of prebiotic , may improve measures of blood sugar control in women with type 2 diabetes, although it did not improve blood sugar levels or insulin resistance in a study of prediabetic men and women.