Page 21 - Today's Dietitian (March 2020)

side effects, and incidence of vaginal bleeding, endo-
metrial hyperplasia and cancer, and breast cancer
weren’t significantly increased in participants using
phytoestrogens in these studies. 12,13
A small study done on 12 male volunteers taking
56 g soy protein powder for 28 days found that
serum testosterone decreased by 19% (p=0.021)
and increased again within two weeks of discon-
tinuing the product. Note that the serving size for
many protein powders is about 30 g, so the amount
these participants consumed was larger than what
many people would consume with daily use. These
researchers also noted that most studies done on var-
ious soy formulations in men haven’t documented a
significant reduction in testosterone, though a couple
of studies using high concentrations of soy isofla-
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vones have indicated such. Research isn’t entirely
clear on the effects of soy supplements in men and tempeh; one serving of soy-based
women, but it appears to be generally safe. plant meat; two tablespoons of
peanut butter; or one cup of soymilk.”
Phytates According to Sheth, clients who want
Another potential issue is phytate content. Most to buy protein powders should choose
plant-based protein powders derived from foods con- varieties that contain little or no added
tain phytates, which are naturally occurring com- sugars and should watch out for added fibers
pounds found in nuts, seeds, grains, and legumes that such as inulin and sugar alcohols because they
can inhibit absorption of minerals such as iron, zinc, can cause bloating and other uncomfortable diges-
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calcium, magnesium, and manganese. While this tive symptoms if consumed in excess.
generally isn’t a concern for people following a plant- Dietitians should explain to clients that studies
based diet, consuming high levels of concentrated have found certain contaminants, such as arsenic,
sources of phytates can become problematic depend- lead, and other heavy metals, in popular plant-based
ing on an individual’s nutrient needs and health con- protein powders. Review the latest consumer reports
cerns such as gastrointestinal problems. However, the to find the best options that have been tested and
6
process of soaking and/or sprouting can reduce phytic approved for consumption. Suggest clients rotate
acid content. In fact, many popular plant-based pro- between the different types of plant-based protein
tein powders market their ingredients as “sprouted.” powders over time, including those containing brown
rice, so they limit their exposure to possible con-
Recommendations for Clients taminants. In addition, RDs should consider their
Protein powders can be a part of clients’ diets if they clients’ overall vitamin and mineral intake to deter-
want to include them. Athletes, older adults, and mine whether they’re getting too much or too little of
people with certain illnesses may benefit from adding certain nutrients and assess whether concentrated
more protein to their diets via powders. Dietitians sources of phytates from plant-based protein pow-
can discuss the pros and cons of using plant-based ders could become a problem. After all of these con-
protein powders with clients. Cost may be an issue, cerns are taken into account, dietitians can assure
but RDs can offer suggestions for food-based options clients that plant-based protein powders can fit into a
that are more affordable and offer additional fiber balanced diet. However, the ideal goal is to first con-
as well as natural sources of vitamins, minerals, and sume a variety of plant-based proteins from whole
antioxidants. foods that can meet their needs and supplement with
To get more protein into the diet without the a plant-based protein powder if needed. n
added cost of powders, Wolfram suggests clients pick
up some single-serve packets of plant-based pro- Ginger Hultin, MS, RDN, CSO, is a nutrition and health
tein powders and see which ones they like before writer and certified specialist in oncology nutrition
investing in a big tub of the product. She says protein based in Seattle. She’s a past chair of the Vegetarian
powders aren’t meant to replace food; they’re sup- Nutrition Dietetic Practice Group, past president of the
plements. “Meeting as much of your protein needs Chicago Academy of Nutrition and Dietetics, and owner of
through food should be the goal,” Wolfram continues. concierge nutrition practice Champagne Nutrition LLC.
“When it comes to plant-based protein, legumes are
king. Folks eating a plant-based or vegan diet should For references, view this article on our
eat at least three servings of legumes per day. One website at www.TodaysDietitian.com.
serving comprises 1/2 cup of beans, lentils, tofu, or
MARCH 2020 • WWW.TODAYSDIETITIAN.COM 21