[리얼푸드=육성연 기자] Due to the global protein craze, more and more people are taking protein supplements, but there is relatively little concern about which protein to choose. Choosing the right protein for you is also important if you want to supplement your daily protein intake with supplements. In addition to choosing a healthier product, it is also necessary to recheck the ingredients that are suitable for your situation and your constitution.
▶ If you insist on plant protein, pay attention to ‘complete protein’ foods
If you want to avoid dairy products like milk, you can choose a plant-based protein. It has the advantages of being lower in calories than animal products, low in saturated fat, and easy to eat even for people who have difficulty digesting dairy products.
However, most plant proteins are not complete proteins. This is because it lacks at least one of the nine essential amino acids found in animal protein. For this reason, nutritionists recommend eating a proper mix of animal protein instead of sticking to plant-based protein alone.
Also, among plant proteins, peas, quinoa, Egyptian beans, and pistachios are complete proteins that contain all 9 essential amino acids, so choosing a protein powder like pea powder is another way.
▶ Confirmation of additive free, organic, low fat, low sugar
It is a good idea to compare the nutrients on the back of the package to choose one of the protein drops. As the number of products has increased, it is common for sugar such as sugar, various artificial additives such as flavoring agents, flavor enhancers, or saturated fat to be added for ‘taste’. At the same time as having protein, it is an additional ingredient that is unhealthy.
It is healthier to choose products with as few additional ingredients as possible, such as ‘original’ or ‘front’, instead of using any flavor such as vanilla or fruit. Also check the labels for ‘organic’, ‘low sugar’, and ‘low fat’.
Protein content also needs to be checked. Although the phrase ‘protein supplement, ‘high protein’ is written, there are products that actually contain less than 100g of glycoprotein. If you need an object of comparison, it’s easy to think of eggs, which are high protein foods. Based on 100g, the protein content of eggs (raw) is 12g. However, if you are currently constipated, it is best to avoid taking protein supplements.
▶ Be wary of composition such as nut allergy, lactose intolerance
If you have a nut or milk allergy, you should also avoid nut ingredients or goat’s milk protein, and whey protein is also not suitable for lactose intolerant people.
In such cases, whey protein isolate may be an alternative. Whey is an aqueous solution with curds removed from coagulation of milk. Whey protein isolate contains more leucine, which promotes muscle synthesis, than other proteins, and can be easily consumed by those who cannot digest milk. . Also, in a study published in Applied Physiology, Nutrition, and Metabolism, whey protein intake showed higher muscle synthesis than soy protein.
▶ Used in various dishes such as smoothies, oatmeal, salads, soups, cookies, etc.
It is not easy to take supplements like protein drinks or powders every day. As well as eating the product as it is or mixing it with water, it can be used in a variety of foods to make it more enjoyable to eat. In particular, powdered protein powder is good to consume by dissolving or spreading it.
Instead of breakfast, add protein powder to a blender with banana, milk, and blueberries and drink it, or sprinkle it on oatmeal or salad to eat. In addition, protein is easily replenished by adding it to the dough for various baking such as bread, pizza, and cookies, or by mixing the powder with soup, curry and hummus.