Are labels on protein supplements deceptive? Here's all you need to know

An open study from the Medicine Journal by Lippincott has found traces of arsenic lead copper and other lifethreatening elements in 25 Indian protein manufacturing brands like Herbalife Nutrela Quista Pro HimalayaEarlier in May The Indian Council of Medical Research released 17 dietary guidelines for Indians that caution against the use of protein supplementsThe study notes that protein supplements are often mislabelled and deceptive in their contents ldquoBoth arsenic and lead exposure even at low levels impact human health in the form of an increased risk of cancer blood disorders gastrointestinal diseasesrdquo reveals Dr Cyriac Abby Philips who has led the research at Rajagiri Hospital Aluva in KeralaFindings from the study1 25 protein supplements out of 36 694 per cent were mislabeled in protein content2 Most protein supplements did not meet the labelled and advertised protein content while certain brands surpassed the stated levels raising concerns about 3 potential ldquoproteinaminospikingrdquo3 In addition the major brands contained detectable fungal toxins and pesticide residues4 Herbal and dietary supplements HDS including proteinbased formulations with or without added botanical ingredients vitamins minerals amino acids and other natural or synthetic products are a growing concern for hepatotoxicity and are associated with liver injury failure and death5 Compared to multinational manufacturing brands Indian protein brands were of lower quality associated with higher chances of contamination and poor manufacturing practices and were at risk of including multiple liver toxic ingredients mostly in the form of herbal blends6 Briefly 16 64 per cent brands out of 25 that had mislabeled protein content were made by Indiabased manufacturers7 Heavy metals that negatively impact human health such as lead and arsenic were found within many major formulationsA wakeup call looms on the horizon for those consuming protein supplements for bodybuilding or dietary purposes Given how major food companies including BournVita Nestle MDH Everest Masale and more have come under FSSAIrsquos radar for selling mislabeled products it becomes imperative to scan the labelsHow to read labels on protein supplementsWhile consuming protein supplements one must know how to read the labels accurately Functional nutritionist Suyash Bhandari Chief of iThrive Essentials shares key factors to consider before investing in highquality protein supplementsCheck how clean the supplement isLook at the ingredients list for any additives such as artificial sweeteners flavours colours emulsifiers and preservatives Ideally a clean protein supplement should have minimal ingredients primarily the protein source If sweeteners are included natural options like stevia or monk fruit are preferableDetermine the type of protein used in the supplementThis could be whey protein concentrate or isolate plantbased proteins such as pea or brown rice essential amino acids or animalbased proteins such as beef or chicken The source of the protein can affect its bioavailability and how well your body can absorb and use itConsider the bioavailability of the proteinThis indicates how easily your body can absorb and utilise it Essential amino acids generally have the highest bioavailability followed by whey protein Plant proteins tend to have lower bioavailability because they are harder for the body to break down and absorbLook for certifications ensuring quality and safetyThis includes third party lab testing certifications for being free from banned substances important for athletes and testing for contaminants like pesticides insecticides and other toxins Check whether the use of the supplement is authorised by regulatory bodies like the FSSAILabel Padhega India initiative by Food Pharmer Revant Himatsingka a Kolkatabased contentcreator has started a health movement against misleading food products While encouraging people to read labels is just the beginning it is equally crucial to comprehend the implications of that information remarks BhandariMerely reading labels isnt sufficient Consumers need to be educated on how to interpret the information provided and how to make decisions based on it This involves understanding not only what the labels convey but also how to utilise that knowledge to make healthier and more optimal choicesIdentify mislabelling on protein supplementsAman Puri founder of Steadfast Nutrition a sports nutrition and wellness brand remarks that in the case of buying herbal or ayurvedic alternatives consumers need to check the percentage of the content that actually benefits their health If a product steers clear of the quality taste or composition testing then it is a clear indicator that the supplement is not fit for standard consumptionIf a plant protein supplement claims to be highly bioavailable or to contain all essential amino acids it could be misleading While these claims might be chemically accurate plant proteins are generally harder to digest and absorb meaning the body might not utilise all the amino acids effectively adds BhandariAnother indicator is the use of numerous unnamed additives and preservatives These might not match what is listed on the label or they might not be fully disclosed which can mislead consumers about the productrsquos actual contentIncomplete labelling is a clear giveaway of nongenuine products This includes missing details about the ingredients nutritional facts protein source and whether the product has been tested for allergens like soy and gluten Some supplements might list only a few ingredients while omitting others or use vague terms like acceptance to conceal preservatives and additives Lack of transparency in these areas can indicate potential mislabelling stresses BhandariPotential health risksGym enthusiasts athletes and young people have increasingly turned to protein supplements as a lifestyle choice for musclebuilding Dr Puneet Bhuwania Consultant Nephrologist amp Transplant Physician at Wockhardt Hospitals Mira Road tells MiddayldquoConsuming mislabelled protein supplements can lead to compromising muscle growth and recovery goals gut problems mainly diarrhoea bloating dehydration abdominal distress and leg crampingrdquo informs BhuwaniaThe contaminants such as heavy metals pesticides or impurities in the protein supplements induce kidney and liver damage over time Mindless use of protein supplements increases the glomerular filtration rate or eGFR and even creatinine levels by impairing the kidney functioning in the long run and one may even need dialysis or a transplant for survivalProtein supplements are packed with added sugar leading to abnormal blood sugar levels and type 2 diabetes Consuming mislabeled protein supplements can cause various health issues like nutrient deficiencies and muscle weakening resulting in malnourishment and muscle loss putting excessive stress on the body It is the need of the hour for everyone who takes protein supplements to beware of the risks and read labels without failAre organs at riskOnersquos kidney and liver are at a higher risk of getting damaged due to mislabeling of protein supplements Continuously consuming these protein supplements containing undisclosed contaminants can lead to a piling of toxins in your kidney further leading to the development of chronic kidney diseases CKD and chronic liver diseases CLCDProtein supplements are packed with added sugars artificial sweeteners and flavours that can disrupt your digestion process and cause abdominal painExcessive protein consumption strains the liver which is responsible for metabolising and breaking down proteins When a higher amount of protein is consumed the liver has to work harder to process itHowever this leads to liver damage in later life A large number of protein supplements contain added ingredients and chemicals that can be harmful to the liver when taken in large quantities without the knowledge of an expertGet your daily dose of protein naturallyTo meet your daily protein quota through meals rather than supplements Bhandari recommends focusing on incorporating animalbased foods into every meal This strategy ensures you receive adequate protein and essential amino acids to meet your daily needs Here are specific strategiesIncorporate sources such as eggs chicken beef buffalo or duck meat in each meal Opt for freerange options to ensure higher quality and nutrient contentAim to have animal protein in all three main meals of the day This consistent intake helps spread out your protein consumption making it easier to meet your daily quotaPrioritise freerange animal products This not only supports better nutrition but also promotes sustainable and ethical farming practicesFor vegetarians and vegans meeting the protein quota can be challenging without supplements due to the absence of animal proteins which are rich in essential amino acids However it is still possible with careful planning and combination of various plantbased protein sources though supplements may still be necessary to fully meet daily protein needsAlso Read Your nononsense meal plan to eating healthyKnow your proteinFor those who consume proteins Bhandari suggests that understanding the ingredients commonly found in supplements involves focusing on the presence and quality of amino acids Proteins are broken down into amino acids which are essential for the bodyrsquos absorption and utilisation of proteinA complete protein supplement should contain all nine essential amino acids histidine isoleucine leucine lysine methionine phenylalanine threonine tryptophan and valineWhey protein derived from milk typically includes all essential amino acids and is considered a complete protein Plantbased proteins may lack one or more essential amino acids individually but when combined such as rice and pea protein they can offer a complete amino acid profileAnimalbased proteins like paleo or beef protein derived from dehydrated animal muscle also provide a complete set of essential amino acids Collagen supplements although containing amino acids lack one or two essential ones and are not considered complete protein supplementsAdditionally conditionally essential amino acids which become necessary under stress or illness are beneficial in a protein supplement Branchedchain amino acids BCAAs leucine isoleucine and valineacirc are crucial for muscle protein synthesis with leucine being particularly significantA good protein supplement should have a high ratio of leucine For individuals with gut health issues or poor protein absorption essential amino acid supplements are recommended because they are predigested and more easily absorbed In summary when choosing a protein supplement look for one that contains all nine essential amino acids has a high ratio of BCAAs particularly leucine combines multiple sources if plantbased for a complete amino acid profile and ensures high bioavailability and ease of digestion especially for those with gut health concernsWhile evaluating whey protein quality different variables come into play For instance whey protein isolate and hydrolysate are more bioavailable than casein whey protein concentrate and plant protein Protein quality depends upon the proportion of protein and the amount of amino acids present While evaluating also check for the amount of carbohydrates fats sugar and added additivesThe ratio of BCAAs leucine isoleucine and valine should be 211 Physical properties of whey protein also depend upon palatability mixability texture composition smell and consistency Deciding which form of protein to opt for also depends on individual requirements daily intake through diet activity and tolerance level adds BhandariAlso Read ICMRs new dietary guidelines advise against protein supplements