Health drinks and powders are extensively marketed as products that provide health benefits, energy, nutrients, “vital” nutrients, etc.
But the question is, are they keeping up to their promise?
Since childhood, we have been consuming several health drinks, most of which are in powder form mixed in water or milk and then consumed at any time of the day.
However, with their sweet and relishing flavor, the lack of acknowledgment regarding the immense sweetness remained unrecognized.
Also Read: 5 Healthy Foods You Can Eat During Night
As we are evolving in aspects of healthcare and nutrition, people are getting more aware and vigilant about what they are consuming when it comes to health-related products.
Some health products like Shatavari, protein powders, and women’s health drinks have almost 30 g of sugar alongside other nutrients like Calcium, Protein, Iron, and Vitamins.
So far, we have known several brands like Boost, Complan, Horlicks, ProteinX, Amul pro, etc. All these brands have one thing in common: “Sugar.”
Therefore, a question arises, is the sugar added to health drinks good for us or not? Depending on what type of sugar is used, some powders have almost 32 g of sucrose which seems unhealthy.
The amount of added sugar in any health drink powder completely changes the motive for what it is being sold for.
In a protein powder or any health-based supplement, we expect a sufficient amount of content for which it is being bought, Proteinaceous in nature, and low- caloric level.
When these supplements are consumed in calorie deficit diets, it can disrupt the calorie intake, and managing the calories can become difficult.
Why is added sugar bad?
Sugar can disrupt the triglyceride levels in the body and increase the risk of heart disease, tooth decay, growth of cavities, etc.
Added sugar contributes to calories but not to nutrition. Moreover, added sugars and syrups are used as a source for processing food and preserving it for a longer duration.
Hence, the sugar intake increases drastically.
In some brands, the sugar content is the same as the number of core nutrients. Having this much sugar is responsible for cholesterol deposition, obesity, irregular functioning of hormones, and disruption of bodily secretions.
Additionally, some supplements add fruit extracts and naturally derived sugars, which are good for health and can be consumed. However, one should always check the added sugar column before consuming any health supplement.
What Are the Natural Sugars in Supplements?
Many sugar-free supplements have zero ‘added sugar,’ and health experts also recommend using unsweetened ones. Supplements having no added sugar but are still sweet use fruit extracts to enhance the flavor, which is entirely safe.
Tips For Choosing a Health Supplement
Check for Ingredients
This step is something that many people tend to miss out. Always check the ingredients before consuming anything, not necessarily health drinks.
Everybody is built differently and functions variably. Hence, it is not essential that a supplement that suits you will suit others or vice-versa.
Check for Allergens
Soy proteins, milk traces, ingredients containing lactose, gluten, GMOs, peanut, nut traces, shellfish, etc., should be checked if you have any allergy-related to such components.
Check the Dosage
Either consult a physician or read for dosages on the supplement box to ensure the efficacy of what you are consuming. Over consumption can lead to stomach issues and nausea, doing more harm than good.
Furthermore, taking too many supplements can lead to Vitamin toxicity or cause an overload of nutrients. Although such problems are rare, it is always safe to be cautious.
Consider the Cost
Supplements are expensive, and the processes differ from brand to brand. Here comes the consumer mindfulness in choosing which brand to go for.
Sometimes, both supplements have the same content, but the brand value of one supplement is more compared to the other.
Also, it is common to duplicate products in markets with almost similar packaging. They cost you less, which is more alluring to make a purchase.
However, you must be on your toes before making the final decision.
Bioavailability is the number of nutrients the body absorbs. A supplement should have several forms of nutrients that it can soak up.
Some nutrients are easier to absorb, whereas some take time. Ideal absorption can be achieved by keeping gaps in between the meals.
Some Supplements You Can Choose
- Garden of Life Organic plant protein powder- 110 calories, 1g fiber, 22g protein.
- Nutiva Hemp protein- 90 calories, 1 g natural sugar, 15 g protein.
- Amazing grass protein superfood- 110 calories, 3 g fiber, 20 g protein.
- Vega One All-in-one shake- 150 calories, 4g fiber, 1g natural sugar, 20g protein
- NorCal Classic Whey protein- 100 calories, 0g fiber, 0g sugar, 20g protein.
- Vital proteins Unflavoured collagen peptides- 70 calories, 0g sugar and fiber, 80g protein.
- PROMIX micellar Caesin- 105 calories, 0g fibre, 0g natural fibres, 25g Protein.
These are some of the genuine and trustworthy brands which are 100% zero added sugar/ natural sugars and complete the need of all macro and micro nutrients required for the body.
Understanding the body can be a challenging task. But for a healthier lifestyle, you have to befriend yourself. Protein powders play an important role in filling up the nutrient-void in our bodies. Therefore, choosing the right supplement can be a game-changing step.