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Examining Rational Plans
Not all animal products are a good choice, though: The Mayo Clinic points out that processed meat and red meat are high in saturated fat and may increase your heart disease risk. And if you're a vegetarian or vegan, don't worry: You can meet your protein needs with plant-based sources. "Good plant protein sources include the pulse family, made up of beans, lentils, chickpeas, and dried peas, which provide not only protein but also fiber, as well as soy like tofu, tempeh, and edamame," Rumsey says. Protein powder has been around for awhile, but there are a few potential issues with using protein powder to get your fix. One is that, like all nutritional supplements, protein powder isn't regulated by the Food and Drug Administration (FDA). "This means that oftentimes these supplements either contain something that is not listed on the label, or they don't contain what the manufacturer states that they do," Rumsey says. "Certain brands and products have been found, through testing, to contain heavy metals like arsenic, lead, mercury, and cadmium in higher levels than recommended." Protein powder is also processed, which makes it more likely that the protein is denatured, meaning it has become a shape that your body can't use, Keatley says. "However, if you're going to use a protein powder, I would suggest a whey protein powder, because it has the highest protein efficiency ratio of the powder types and is most easily used by the body," she says. ( Whey protein is one of the key proteins found in dairy, so it won't work for vegans.) While it's best to get most of your protein from whole foods, if you're having trouble getting enough in your diet, a supplement could help.
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