Protein powders appeal to dieters, bodybuilders and weight-loss surgery patients as a way of meeting their nutritional needs. When you are selecting the right product, read the nutrition label carefully to determine the source of the protein as well as the fat, sugar and calorie content. The best protein powder for you will be the one that has high-quality protein but you must also consider the cost, taste and added ingredients and your food intolerances. If you are a person with lactose intolerance, for example, you should avoid those protein powders that will cause unpleasant digestive symptoms after you consume them.
Lactose Basics
Lactose, the sugar in milk, normally breaks down during digestion in the small intestine with the help of an enzyme called lactase. People with lactose intolerance, however, do not produce enough lactase to digest the sugar in the small intestine. Instead, the undigested food passes into the large intestine where bacteria breaks it down, causing mild to severe symptoms such as gas, bloating and diarrhea. Limiting dairy products or using lactase tablets or drops to break down lactose can ease or prevent symptoms.
Sources of Lactose
Lactose occurs naturally in dairy products such as milk, cheese, cream, sour cream, cream cheese, yogurt and some margarine. It is also found in foods prepared with dairy products including most breads and baked goods, battered or creamed foods and items containing cheese. Meats, fish, poultry, eggs, vegetables, fruits, butter, oils and certain breads do not contain lactose unless they are prepared using a dairy product.
Protein Powder
Many consumers use protein powders to improve their nutritional status although it is rare that a user actually needs the product to meet his basic needs. Protein powders made from whey, casein, soy, egg whites or collagen, or a mixture of several sources, come in a variety of flavors to be blended as shakes for a snack or meal replacement. However, those made from milk proteins -- whey and casein -- may cause symptoms if you are lactose intolerant.
Whey Protein Powder
A complete protein contains all nine of the essential amino acids (some sources place the number at 10), the building blocks of protein, while incomplete protein sources lack sufficient amounts of at least one amino acid. The best protein powders come from whey, a complete protein that the body digests readily, according to Linda Aills, R.D., lead researcher in a study published in the September 2008 issue of "Surgery for Obesity and Related Diseases." Read labels carefully, though, as whey concentrate contains varying amounts of lactose while whey isolate contains no lactose.
Alternative Sources
If you prefer to avoid dairy products altogether, choose protein powder made from soy or egg whites. Both are sources of complete protein and contain no lactose. Although collagen protein powders do not contain lactose, they do not provide complete protein and are not suitable for many patients, according to Margaret Furtado, M.S., R.D., author of "The Complete Idiot's Guide to Eating Well After Weight Loss Surgery," published in 2009.
References
- "Surgery for Obesity and Related Diseases 4"; ASMBS Allied Health Nutritional Guidelines for the Surgical Weight Loss Patients; Linda Aills, R.D., et al.; September 2008
- Jackson Siegelman Gastroenterology: Lactose-Free Low Lactose Diets
- MayoClinic.com: Lactose Intolerance
- "The Complete Idiot's Guide to Dairy-Free Eating"; Scott H. Sicherer, M.D.; 2009
- "The Complete Idiot's Guide to Eating Well After Weight Loss Surgery"; Margaret Furtado, M.S., R.D.; 2009
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