This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What is Hero Bread?

Hero Bread offers products lower in carbs and sugar and higher in fiber and protein. Items with nutrition like this are great for those with specific goals such as weight loss, increasing fiber intake, dealing with diabetes, etc!

They offer a wide range of products such as bagels, breads, croissants, buns, rolls, and tortillas. With great success, they continue to expand their offerings.

Where to Buy Hero Bread

Hero Bread products can be purchased at many popular retails like Publix, Whole Foods, Fresh Thyme, Safeway, and more!

If you can’t find a specific item at your local grocery store you can always order directly from their online store or Amazon.

Hera Bread Nutrition

All the products will have differing nutrition but lets look at their classic white bread:

As you can see from the Nutrition Facts a slice of white Hero Bread is lower in calories and carbohydrates than classic Sara Lee white bread. It is also higher in protein, dietary fat, and fiber.

Hero Bread Ingredients

The first five ingredients listed on the white bread ingredients list indicates how much (by weight) is included in the product.

Water- It is typical for water to be a major component of bread.

Resistant Wheat Starch- This is a starch derived from wheat that is rich in fiber.

Wheat Protein- This is the protein portion of wheat.

Olive Oil- This helps keep the bread soft.

Yeast- This gives the loaf airiness and makes it taste like what you think of as bread.

The other ingredients in the loaf are:

Milled Flaxseed, Contains less than 2% of Vinegar, Salt, Fava Bean Protein, Guar Gum, Cultured Wheat Flour, Wheat Flour, Enzymes, Monk Fruit Extract, Ascorbic Acid, Sunflower Lecithin.

Recipes and Ways to Use Hero Bread

You can use Hero Bread products in most recipes that use the classic versions of the food.

• Make croutons from the white bread.
• Use the wraps for a quesadilla.
• Have a cheeseburger on the buns.
• A bacon, egg, and cheese on the everything bagel.
• Ham and cheese sliders on the Hawaiian rolls.
• Pasta salad using the elbow noodles.

Really, you can make anything you normally would using Hero Bread products!

Frequently Asked Questions (FAQ’s)

If your question hasn’t been answered yet you may find it here! If your question remains, leave it in the comments down below. I’ll be sure to get you an answer!

Is Hero Bread healthy?

Healthy is a subjective description! Hero Bread has products with nutrition that is not so typical, which may be great for certain lifestyles and diets.

Is Hero Bread good for weight loss?

Increasing your fiber and protein is typically a great way to improve a diet.

Is Hero Bread keto?

They are not marked as keto but due to their low carb nature, they may fit into a keto diet.

A Word From a Registered Dietitian

Hero Bread creates products that are meant to look and taste like the classics but with slightly different nutrient profile.

That combination matters because fiber, protein, and fat slow digestion and help stabilize blood sugar, which can make this bread a better option for people who want more sustained energy and fullness compared to traditional white bread. The use of resistant starch also supports gut health by feeding beneficial bacteria, while olive oil provides heart-healthy fats instead of the refined oils found in many commercial breads.

That said, these products are not required to live a healthy and balanced lifestyle. The more affordable options can easily fit in a balanced lifestyle! Advanced in food technology simply provides options!

Hero Bread Review Key Takeaways

Here is the TL;DR of Hero Bread Review:

• Hero Bread has products lower in sugar and carbohydrates and higher in fiber and protein.
• You can get Hero Bread products at most major retailers, their website, or Amazon.
• Her Bread has many products you would find in the bread aisle and bakery section such as sliced bread, bagels, croissants, Hawaiian rolls, hamburger buns, hot dog buns, and tortillas!
• These products can make a healthy and balanced lifestyle a bit more simple but are a bit more expensive than the classic versions.

If you end up giving Hero Bread a taste, be sure to let me know what item is your favorite in the comments down below!

Craving More?

Looking for more information and other reviews? Check these out:

• Do Carbs Make You Fat?
• Is Noosa Yogurt Healthy?
• Fiber: An Important Carb
• Why Carbohydrates are Beneficial

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The post Hero Bread Review From a Registered Dietitian appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What is Protein Powder?

Protein powder is a dried, concentrated form of protein. Depending on the type of protein powder it can be sourced from milk, pea, soy, rice, and various others.

It is a nutrition supplement. That means it isn’t regulated the same as food. So if you choose to utilize it, be sure to check for third party testing. This may look like a GMP (Good Manufacturing Practice) stamp on the label.

When to Use Protein Powder

Protein powder can be a great option to reach for when you are having a difficult time reaching your protein goals. There are many other cases when a protein supplement may be indicated.

More specifically, protein powder may be helpful for muscle recovery post-workout, in the morning to start your day strong, or when you are on-the-go and need a protein source.

How Much Protein is Recommended?

The recommended amount of protein a person should consume varies person to person (and maybe even day to day!).

A very general recommendation of 0.8g/kg can be utilized for those over the age of 18. If you would like to figure out how much protein you specifically need, reach out to your family physician or connect with a registered dietitian!

If you reside in Michigan and would like to speak with a virtual dietitian feel free to fill out this form to connect with me! We can discuss your goals and help you learn more about your specific nutrition needs.

Whey Protein vs Vegan Protein

If you want to add a protein powder to your routine there are a TON of options. Be sure to select the right one for you! Here are some facts to help you decide which you want to use:

How to Use Protein Powder

With protein powder becoming more and more popular there are many creative recipes utilizing the supplement now! Some of which you wouldn’t even taste the protein powder in it!

The most standard way to consume protein powder is mixed with water or milk as a protein drink. Other ways to utilize it is in a smoothie, in your oats or yogurt, baked into a desert, or added to a recipe.

37 Protein Powder Ideas

Healthy Cinnamon Protein Donuts

These protein donuts with make you a believer in having donuts for breakfast everyday! They have warm cinnamon baked throughout and are drizzled with chocolate to create the ultimate healthy…ish treat!

Check out this recipe

Protein Cold Foam (Starbucks Copycat)

Give your coffee break a muscle-building boost with this easy 4-ingredient Protein Cold Foam recipe. Dozens of flavoring options in 5 minutes!

Check out this recipe

Simple Pumpkin Protein Balls

These Pumpkin Protein Balls are extremely simple and easy to whip up in just a couple minutes. They have protein and fiber to be a quick on-the-go snack while sweet enough to be a cure to your sweet tooth!

Check out this recipe

Vegan Protein Waffles

Vegan Protein Waffles are a great way to start your day.

Check out this recipe

Small Batch Protein Zucchini Bread

This small batch zucchini bread with protein powder has hints of banana and cinnamon intertwined with the zucchini pieces

Check out this recipe

Protein Nice Cream

Protein Nice Cream is a fun and cooling way to get your protein in. This chocolate banana ice cream is made out of frozen banana.

Check out this recipe

Creamy Lemonade Protein Smoothie

Refuel after a sweaty workout or a day in the sun with a Creamy Lemonade Protein Smoothie. This refreshing smoothie is a delicious combination of simple ingredients that come together to make a high protein lemonade smoothie!

Check out this recipe

German Pancake with Protein

German Pancake with Protein: Blend, bake, and enjoy crispy edges with a soft, spongy center. Easy, delicious, and heavenly!

Check out this recipe

Pumpkin Pie Quinoa Flakes

A delicious seasonal bowl of protein-packed Pumpkin Pie Quinoa Flakes for a fantastic breakfast for one! Gluten-free, vegan, and allergy-free!

Check out this recipe

High Protein Bread

This is the best homemade protein bread: fluffy, filling, tastes like real bread, with 10 grams of protein and only 50 calories per slice!

Check out this recipe

Coffee and Cream Protein Balls with Peanut Butter and Oats

These delightful little gluten free protein balls take just a few minutes to make, last for weeks in the refrigerator, and are a little bit sweet!

Check out this recipe

Irish Leek Soup With Zucchini

You’ll love this creamy Irish leek sans potato soup recipe! It’s high protein keto and low-carb, with pea protein isolate making each bowl a nutritious and delicious meal with unbeatable macros!

Check out this recipe

Make-Ahead High Protein Baked Oats

If you’re looking for a balanced and delicious make-ahead breakfast, this high protein baked oats dish is a must try recipe!

Check out this recipe

Protein Brownies

These protein brownies are easy, healthy and gooey! They are made in one bowl and take only 30 minutes from start to finish.

Check out this recipe

Pumpkin Protein Muffins

These pumpkin protein muffins are the perfect way to enjoy the flavors of fall while also getting your daily dose of protein.

Check out this recipe

Protein Oatmeal Cookies

Learn how to make protein oatmeal cookies studded with chocolate chips that actually taste great! Kid-approved recipe!

Check out this recipe

High Protein Frozen Yogurt

Make your own healthy high protein frozen yogurt. It’s an easy and tasty recipe of a protein powder frozen yogurt as a perfect snack.

Check out this recipe

Easy Dubai Chocolate Protein Brownie Mug Cake

This easy Dubai Chocolate Protein Brownie Mug Cake is soft, gooey, and topped with pistachio and toasted kataifi. It’s high protein, refined sugar free, and ready in under 10 minutes!

Check out this recipe

High Protein Banana Bread

This healthy High Protein Banana Bread is packed with whole grains, fresh fruit, melty chocolate chips, & no refined sugar. The perfect sweet!

Check out this recipe

No Bake Fruit and Nut Bars

These chewy, healthy no-bake fruit and nut bars take minutes to make. They’re full of wholesome ingredients with no added sugar.

Check out this recipe

Pumpkin Protein Balls

With a smooth texture and rich flavor, pumpkin protein balls are the ultimate fall snack! They’re quick to make with simple ingredients.

Check out this recipe

Basic Berry Protein Smoothie

This Basic Berry Protein Smoothie packs a flavorful punch with minimal ingredients. This delightful smoothie is the perfect post workout smoothie or refreshing summer drink!

Check out this recipe

Protein Chocolate Chip Cookie Dough Bark

This protein chocolate chip cookie dough bark is a rich, sweet, no-bake treat made with no refined sugar and an added kick of protein.

Check out this recipe

Oatmeal Protein Pancakes

Protein Oatmeal Pancakes are fluffy and delicious healthy pancakes made in minutes in a blender. Made with banana, oats and flaxseed.

Check out this recipe

Single-Serve High-Protein Banana Bread

Made with just 5 main ingredients this single serve banana bread is rich, moist and packed with 26grams of protein.

Check out this recipe

Cinnamon Rice Cake Protein Bars

These no-bake cinnamon rice cake protein bars are gluten-free, high in protein, and topped with a creamy maple frosting. The perfect healthy snack!

Check out this recipe

Brown Butter Pistachio Protein Cookies w/ Pistachio Cream

Pistachio-packed, protein-boosted, and irresistibly rich, these gluten free brown butter cookies have a creamy surprise in every bite!

Check out this recipe

High Protein Blondies: Peanut Butter Chocolate

Make a batch of these Peanut Butter Chocolate High Protein Blondies as a macro friendly sweet treat. This healthier dessert has 10g of protein in each piece while still tasting amazing!

Check out this recipe

Edible Protein Cookie Dough

Quick and easy edible cookie dough recipe that is high in protein too! Satisfy your biggest cookie dough craving with this healthier sweet treat.

Check out this recipe

Chocolate Protein Overnight Oats

These chocolate protein overnight oats have a rich, chocolate flavor and creamy texture. An indulgent treat that doubles as a nutritious breakfast!

Check out this recipe

Chocolate Truffles With Protein

Try these Protein Power-Ball Chocolate Truffles. An easy no-bake chocolate truffle, using home made chocolate ganache. A great protein snack with chocolate, cream, & nuts.

Check out this recipe

Egg Muffins with Cottage Cheese

Protein-rich, hassle free, egg muffins with cottage cheese. Great for on the go or anytime! Perfect for breakfast or a nutritious snack.

Check out this recipe

Dark Chocolate Cranberry Protein Pancakes

These chocolate protein pancakes will delight your tastebuds, fill your belly, and fuel you all morning long!

Check out this recipe

Sourdough Apple Fritter Protein Focaccia

This cozy sourdough focaccia tastes like an apple fritter without the deep-fry! It’s high-protein, foolproof, and perfect for fall.

Check out this recipe

Peanut Butter Protein Bars

These homemade chocolate peanut butter protein bars are quick, easy, and healthy! Great for breakfast, a post workout snack, or dessert.

Check out this recipe

Strawberry Peanut Butter Protein Granola Bars

These strawberry peanut butter protein granola bars recipe makes the perfect grab-and-go snack. Its chewy, flavorful, and packed with protein.

Check out this recipe

Protein Oreo Mug Cake

This Protein Oreo Mug Cake is the best of both worlds- protein and dessert! Enjoy an individual treat without having to be eating the same thing for a week!

Check out this recipe

Where to Get Protein Powder

The protein powder supplement has become insanely popular recently! Making purchasing a tub incredible easy, too.

You can find protein powders at major retailers, grocery stores, Amazon, and even TikTok shop or directly from the brands website.

A Word From a Registered Dietitian Nutritionist

Protein powder can be a convenient way to boost your protein intake, but it’s not a requirement for good health. Whole food sources like eggs, beans, dairy, nuts, seeds, and lean meats provide protein along with other important nutrients your body needs. That said, protein powder can come in handy if you’re busy, on-the-go, or simply looking for new ways to add variety to your meals and snacks.

When choosing a powder, look for one with minimal added sugars or fillers. Remember, this supplement is just one tool in the bigger picture of balanced eating and not a replacement for nourishing meals!

Frequently Asked Questions (FAQ’s)

If your question remains, you may find your answer here! If you still have a question, leave it in the comments down below and I will get you an answer!

Is protein powder good for weight loss?

Protein helps satisfy your appetite, which can support weight loss. Of course, a balanced and active lifestyle will be the most impactful!

How much protein do I need to gain muscle?

This amount of protein will vary person-to-person. A very general recommendation may be 1-1.5g/kg. Be sure to speak to a trusted health professional prior to making any changes!

Is protein powder good for you?

Protein powder is a supplement. I would recommend it be used a tool to help reach your goals when you are unable to do so through the consumption of whole foods.

Craving More?

If you make any of these 37 Protein Powder Ideas be sure to leave a 5-star rating and comment down below. Also, tag me in a photo of your creation on Instagram. I would love to see and share it!

If you have favorite protein powder ideas, leave it in the comments down below so I can try them out, too!

Looking for other high protein dishes? Give these a taste:

• 37 High Protein Low Fat Snacks from a Dietitian
• High Protein vegetarian Snacks You’ll Love
• Pea Protein vs Soy Protein: What’s the Nutrition Difference?
• High Protein Meal Preps

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The post 37 Protein Powder Ideas: How to Utilize This Supplement appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What are Organic Blueberry Clusters?

Kashi Organic Blueberry Clusters is a cereal option now on the market! It is lightly sweetened flakes with granola clusters, and blueberry flavor.

Blueberry Clusters Ingredients

This cereal has a bit more than five ingredients. So, we will look at the top five that are used most.

Whole Oats- This is the base of this cereal and helps reach the high amount of whole grains!

Rice- This balances out the slightly heavier oats.

Cane Syrup- Cane syrup will both sweeten and help hold everything together!

Blueberry Granola Clusters- These are going to be your favorite aspect in your bowl.

Invert Cane Syrup- It’s similar to cane syrup but more soluble, allowing it to enhance sweetness while also extending shelf life.

Kashi Organic Blueberry Clusters Nutrition Facts

Due to this cereal being organic and the ‘health halo effect’ of a bright and clean box would make most believe the nutrition facts follows suit.

Serving Size: 1 Cup

Calories: 200

Protein: 5g

Carbohydrates: 44g

Dietary Fat: 2g

Fiber: 3g

This is not to say the nutrition is ‘bad’, it is to show this ‘healthy-seeming’ cereal is unexpectedly more similar to Frosted Mini-Wheats, Cheerio’s Oat-Crunch, or Quaker Life!

Benefits of Blueberry Clusters

Cereal may get a poor reputation but there are many positive benefits!

There are about half your day’s recommended intake of whole grains. This allows for long-lasting energy to keep you going throughout your day.

In addition, there are 3g of fiber in a serving. It is recommend that women aim for 25g of fiber a day and men reach 38g of fiber every day. This 3g may seem minimal but if you are like me and add your own blueberries (½ cup) you’ll reach 5g!

Detriments of Blueberry Clusters

Just as most things, these Blueberry Clusters also has a couple detriments.

This cereal has 11g of added sugar per bowl. For some, this is a lot to start your day. For others, this may be lower than their typical morning meal!

Another detriment is the price point. A box of this cereal tends to be a bit higher than other cereals of the same size. This can easily become a barrier to many.

The Taste of Blueberry Clusters

I had high hopes for this cereal! I thought there would be an explosion of blueberry flavor!

In my personal opinion, this cereal isn’t a stand out. The flakes are bland, a lack of blueberry clusters, and minimal blueberry flavor.

Overall, there is a lack of flavor. This wouldn’t be something I continuously reach for, for its flavor profile.

Frequently Asked Questions (FAQ’s)

If your question hasn’t been answers so far, you may find it here! If your question remains, leave it in the comments down below so I can get you an answer!

Where can I buy Kashi Organic Blueberry Clusters?

This specific flavor is not available at every retailer. You may find it at large retailers such as Whole Foods, Amazon, and Target.

Is blueberry cereal good for you?

This cereal is a great way to add a bit more fiber and whole grains to your day!

Are Kashi Organic Blueberry Clusters gluten free?

No, Kashi Blueberry Clusters are not gluten-free.

A Word From a Registered Dietitian

This cereal can be a fun component to a balanced breakfast! A single bowl may not be satisfying or have enough nutrition to keep you full until lunch but it can be on the table.

Be sure to add milk to your bowl, pair with a protein source such as scrambled eggs and add your favorite fruit!

This cereal can also be made into a more balanced snack by adding it to a trail mix of nuts, seeds, and dried fruit. It can also replace granola in a small yogurt parfait!

Kashi Organic Blueberry Clusters Review from a Registered Dietitian Key Takeaways

Not in the mood to read the entire article? Here’s the TL;DR:

• Kashi Blueberry Organic Clusters are lightly sweetened flakes with granola clusters and blueberry flavor.
• This cereal was not as flavorful as I was hoping for.
• The nutrition facts are very similar to other popular cereals.
• The flavor of this cereal was a bit lack-luster for me.
• This cereal can be a part of a balanced diet.

Craving More?

If you loved this article check out some of my other ones:

• All About Raisin Bran
• 25 Greek Yogurt Parfait Combinations
• Fairlife Milk Review
• Walnuts vs Pecans: What’s the Nutrition Difference?

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If this article made you crave a bowl of Raisin Bran or you made one of the recipes, be sure to tag me on Instagram! I’d LOVE to see it!

References

1. https://www.wkkellogg.com/products/kashi-heart-to-heart-cereal-oat-flakes-blueberry-clusters-product

The post Kashi Organic Blueberry Clusters Review from a Registered Dietitian appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What are Electrolytes?

Electrolytes are the minerals that help your body continue to function! These minerals are capable of carrying an electrical charge. This is important because that allows for your nerves to send messages (through electrical impulses), play a role in muscle contractions (don’t forget the heart is a muscle, too!), and of course hydration (by pulling water where it is needed).

This means maintaining your electrolyte level is extremely important for many aspects of normal function!

Some of the common electrolytes you will hear of are: sodium, potassium, chloride, calcium, magnesium, and phosphorus.

What to Look For in Electrolytes

Some key aspects to look for in a pack of electrolyte supplements are:

• Sodium
• Potassium
• Magnesium
• Low in added sugar (if not doing rigorous exercise)

Some other insights you may want to know are that that you want to look for a good ratio of sodium to potassium. There is an important mechanism in your body called the sodium potassium pump that maintains the balance of sodium and potassium inside and outside of your cells! About 2:1 (~500mg:~250mg) or 4:1 (~1,000mg:~250mg) sodium to potassium is an ideal ratio for most.

Who Needs Electrolytes

Electrolytes are essential for regular function of all people. But, most people are able to meet their requirements through a balanced diet.

Those who may need electrolyte supplementation include:

• Athletes
• Those in very hot and humid climates
• Someone with an illness
• Individuals that fast or follow a low-carb diet
• Even those with hangovers!

When to Use Electrolytes

There is no specific best time for electrolytes. But, a good time for consumption may be after an intense workout where much sweat is lost, when recovering from an illness where you lost bodily fluids or experienced a fever, or while experiencing a hot climate.

Always be sure to drink an adequate amount of water along with your electrolyte supplementation!

What is LMNT?

LMNT is a high sodium, low carbohydrate electrolyte supplement.

LMNT contains about a 4:1 sodium to potassium ratio. This is a bit higher in sodium than typically needed, but that doesn’t mean it isn’t for you!

What is LiquidIV?

LiquidIV is also a popular electrolyte option. Its popular tagline ‘hydration multiplier’ is a catchy way to highlight how electrolytes can aid in hydration.

LiquidIV has about a 2:1 sodium to potassium ratio. This is a better ratio of those that need electrolytes but not as much sodium.

LMNT vs LiquidIV: What’s the Price?

A 30-count pack of LMNT costs $45 for a one-time purchase while a 32-count pack of LiquidIV is $50. Of course, buying in larger quantities will decrease the cost per stick!

Like most items, you can always get LMNT and LiquidIV right from Amazon!

Frequently Asked Questions (FAQ’s)

If your question hasn’t been answered so far you may find it here! If not, leave your question down in the comments down below and I’ll work to get you an answer!

Is LMNT or LiquidIV good for a hangover?

Both brands can be useful after a night of drinking. The main difference between the two is that LiquidIV contains 13g of carbohydrate (11g of added sugar) which can help water be absorbed more quickly and be more palatable!

But, pairing a LMNT with a source of carbs will have the same effect!

Should I use a sugar-free electrolyte?

Opt for a sugar-free electrolyte option when you don’t need the additional fuel from carbohydrates!

Is LMNT vs LiquidIV good for weight loss?

There is no secret electrolytes provide for weight loss. If you are deficient in these minerals, then it would be beneficial.

A Word From a Registered Dietitian

Electrolytes such as LMNT and Liquid IV can be a great supplemental tool to reach for after a sweaty workout, when recovering from an illness, or when you are deficient!

Remember, supplements should support your lifestyle, not replace a balanced diet, adequate water intake, or proper medical care. Always consider your personal health goals, activity level, and any existing conditions when choosing an electrolyte product.

If you don’t know if you should be supplementing electrolytes consider talking to your registered dietitian nutritionist (RDN). If you don’t yet see a RDN, make an initial consultation meeting with me!

LMNT vs LiquidIV: Key Takeaways

• Electrolytes are key minerals needed to function properly.
• These supplements may be needed for those who are heavy sweaters, athletes, or those suffering from an illness where bodily fluids are lost.
• LMNT has more sodium than LiquidIV.
• LiquidIV has a lower sodium to potassium ratio than LMNT.
• Electrolytes can be obtained through food, but these packets make it quick and easy.

Craving More?

Did you love this article? Be sure to share on Instagram and continue to read other articles:

• Lemon Water and Your Health
• Olipop vs Poppi: What You Need to Know
• Fairlife Milk Review
• Alani Energy Drink: What You Need to Know

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References

1. https://www.liquid-iv.com
2. https://drinklmnt.com
3. https://medlineplus.gov/ency/article/002350.htm

LMNT kindly sent me a gifted pack of electrolytes to use for images. LiquidIV was contacted but was unable to provide product for image purposes.

Disclaimer

This is not medical advice. Always speak to a trusted healthcare provider prior to beginning any new supplementation. Supplements are not for everyone.

The post LMNT vs LiquidIV: The Nutrition Difference From a Dietitian appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What is Raisin Bran?

Raisin Bran is a classic cereal first produced by Kellogg’s in 1925. It is a combination of whole grain flakes and raisins.

The sweetened flakes and raisins provide a delicious option while still providing some great nutrition. Some will say there is too much sugar. My response to that is that nutrition isn’t worthwhile if you won’t eat it!

Raisin Bran Ingredients

You may be surprised to learn that there are only seven ingredients in Raisin Bran. In descending order based on amount used in the cereal is:

Whole grain wheat- This helps make up the flakes! Having a whole grain variety provides fiber, micronutrients, and a lower glycemic index (compared to refined grains).

Raisins- You can’t have Raisin Bran without the raisins!

Wheat bran- Although similar, this is different than the whole grain wheat. Wheat bran is just the outer layer of wheat. This portion provides an incredible source of fiber! It also is responsible for the more crunchy texture the flakes have.

Sugar- Raisin Bran is a bit sweet!

Brown sugar syrup- This is also a sweetener, but provides a more deep, robust flavor.

Malt flavor- This has a couple jobs- play a part in browning the flakes (Maillard reaction), adds a warm and toasty flavor, and aids in texture.

Salt- Not only does salt enhance the flavor, it is also included for preservation. It’s great how long I can keep a bag of cereal in the pantry without it going stale!

Raisin Bran Nutrition Facts

Cereal can sometimes get a bad rep for nut being nutritious. Sure, there is some sugar but there’s also other great additions-

Serving Size: 1 Cup

Calories: 190

Protein: 5g

Carbohydrates: 47g

Dietary Fats: 1g

Fiber: 7g

A single cup of this cereal is moderate in calories. It has a bit of protein, a good amount of carbs (as expected!), a small amount of dietary fats, and a decent amount of fiber!

Overall, this Raisin Bran nutrition isn’t too dang bad!

Benefits of Raisin Bran

Some benefits of Raisin Bran include its palatability, nostalgic flavor, shelf-stable, and inclusion of dried fruit.

In addition to it’s other great qualities, the positive nutrition of Raisin Bran include having protein and fiber!

Detriments of Raisin Bran

There are not too many detriments of Raisin Bran.

The greatest would be the sugar content that is added to make it highly palatable. This addition adds additional calories that may be unnecessary.

Taste of Raisin Bran

The whole grain bran flakes have a robust, earthy flavor while the raisins are sweet and juicy. Combined with the sugar and brown sugar syrup, you get a crunchy bite with bursts of sweetness.

Frequently Asked Questions (FAQ’s)

Have some questions that haven’t been answered yet? You may find your answer here:

Is Raisin Bran healthy?

Although whole grains and raisins are nutritious, Raisin Bran isn’t something to have everyday. Enjoy this cereal in moderation.

Where can I buy Raisin Bran?

Raisin Bran is widely available at most local grocery stores, larger chain grocers, Target, and many other stores. You can even get it from Amazon, now!

Is Raisin Bran gluten free?

No, Raisin Bran is not gluten-free. Its ingredients include whole grain wheat, bran, and malt flavor, all of which contain gluten.

How much sugar is in Raisin Bran?

Do you still have an unanswered question? Leave it in the comments down below and I will get you an answer as soon as I am able!

A Word From A Registered Dietitian

The big question parents tend to have are, ‘should I be offering this to my child for breakfast?’. Well, that is dependent on too many factors than we can dive into here!

Raisin Bran can be a part of a nutritious breakfast. Pair a serving with skim milk for additional protein. If this isn’t enough, try pairing the combination with some turkey links, eggs, fruit or yogurt!

If they only want to have Raisin Bran for breakfast but you want them to have a bit more substance (and nutrition!) try topping a bowl of Greek yogurt with the cereal! This way they get the cereal and you know they have some protein in their meal.

All About Raisin Bran Key Takeaways

Not in the mood to read the entire article? Here’s the TL;DR:

• Raisin Bran was first produced by Kellogg’s in 1925.
• It is a cereal made of seven ingredients.
• The deep, toasty flakes pair well with the juicy raisins.
• Two great nutritious aspects are the fiber and protein content.
• It is a classic cereal that can be readily found.

Recipes Using Raisin Bran

Did you realize you can turn a box of Raisin Bran into something else? The wheat transforms while the raisins continue to add juicy flavor!

Oatmeal Raisin Bran Muffins

Oatmeal Raisin Bran Muffins are moist oatmeal raisin bran muffins filled with good-for-you ingredients like cranberries, apples, and oats.

Check out this recipe

Raising Bran Crusted Banana

With Kellogg’s Raisin Bran, banana, peanut or almond butter, and plain or chocolate milk, you’ll have a breakfast that’s anything but ordinary.

Check out this recipe

The Great Raisin Bran Cookie

This raisin-studded cookie is crisp on the outside and chewy on the inside.

Check out this recipe

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Craving More?

If you loved this article check out these other ones:

• Walnuts vs Pecans: What’s the Difference?
• Fairlife Milk Review
• 25+ Greek Yogurt Combinations
• Pea Protein vs Soy Protein: What’s The Nutrition Difference?

If this article made you crave a bowl of Raisin Bran or you made one of the recipes, be sure to tag me on Instagram! I’d LOVE to see it!

References

1. https://southfloridareporter.com/in-1925-skinner-manufacturing-introduced-the-first-cereal-with-raisins-skinners-raisin-bran/#google_vignette
2. https://smartlabel.wkkellogg.com/Product/Index?gtin=00041192102431#ingredients
3. https://www.wkkellogg.com/products/kellogg-s-raisin-bran-cereal-product

The post All About Raisin Bran Nutrition From a Dietitian appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What are Hemp Seeds?

Hemp seeds are a whiteish ‘seed’ that comes from the Cannabis Sativa plant. These seeds are slightly soft, small, oval-shaped bits similar to the size of a sesame seed. Contrary to belief, these seeds do not result in psychoactive effects.

Instead, they are a nutritious powerhouse! Their light and nutty flavor and small size make for a simple way to quickly add additional nutrition to your dish.

What are Chia Seeds?

Chia seeds are a bit more popular than hemp seeds. They are a tiny black, hard seed (think: even smaller than a sesame seed!).

Black chia seeds are most common but did you know chia seeds also come in white?

Hemp Seed Uses

Unlike chia seeds, hemp seeds don’t need to be soaked or prepared before use. If you pick up shelled seeds you can use them immediately!

Hemp seeds can be added to smoothies, desserts, on yogurt bowls or salads. Some even top their avocado toast or soups for the light, nutty flavor.

Chia Seed Uses

To use chia seeds it is best to soak them first. They can absorb up to 10-12 times their weight!

Some soak the seeds for 15-30 minutes but I’ve found allowing them to set overnight results in a preferable texture for me. Once soaked, they create a gel-like texture somewhat similar to a seedy pudding.

You can add them to smoothies, desserts, yogurt bowls, as puddings, or even as an egg replacement!

Hemp Seed Nutrition and Benefits

Hemp seeds are an awesome plant-based protein option. In about three tablespoons you can get almost 10g of protein!

Think, you could just sprinkle a few tablespoons on your morning oatmeal and add an additional 10g of protein without even realizing it!

In a very generalized example- think of someone who is 150lbs needing 0.8g/kg of protein ultimately needs about 54g of protein in a day. That means this small serving of hemp seeds is ⅕ of their daily protein needs!

Additionally, the protein in hemp seeds contains all nine essential amino acids, making it a complete plant-based protein, which is great for muscle repair and satiety.

Chia Seed Nutrition and Benefits

Chia seeds are a fiber-packed powerhouse! The dietary guidelines recommend women aim for 25g of fiber a day and 38g of fiber a day for men.

In just under three tablespoons you can get 9.6g of fiber. That means by adding a single serving of chia seeds to your morning meal puts you at ⅓ of the way towards your daily fiber goal (for a woman).

In addition to the incredible fiber there is also a non-insignificant amount of protein! So, by adding that serving of chia seeds for the fiber content you are also getting almost 5g of protein- easy!

The high fiber in chia seeds supports digestive health and can help keep you feeling full longer.

Hemp Seeds vs Chia Seeds

Hemp seeds and chia seeds are both nutritious seed options that can easily be added to your day.

Although both seeds offer protein and fiber, hemp seeds really add the protein and chia seeds really add the fiber.

In addition, both are great options to add for their magnesium, iron, calcium, and healthy fat content.

Where to Buy Hemp Seeds and Chia Seeds

These seeds are becoming more and more easy to find! You can often times find them at local grocery stores, major grocery chains, Walmart, Target, and of course, Amazon.

If shopping in-store, check for them near the breakfast oats, nutrition supplements, or baking aisles.

Frequently Asked Questions (FAQ’s)

Have a question that hasn’t been answered yet so far? You may find your answer here:

Can you eat hemp seeds and chia seeds together?

You can eat hemp seeds and chia seeds together! By enjoying together you are getting some great nutrition in a small, dense package!

Hemp seeds vs chia seeds for weight loss?

There isn’t one seed inherently more nutritious for you than the other. Both have great nutritious qualities.

If you need help discovering what is best for you and to work through other nutrition issues, reach out for a free 15 minute consult!

Can you consume hemp and chia seeds raw?

Yes! You can consume both seeds raw.

Recipes Using Hemp Seeds

Are you ready to start adding hemp seeds into your diet? Here a few recipes to get you started:

Hemp Seed Pesto

Hemp Seed Pudding

Peanut Butter Chocolate No Bakes

Gena’s Hemp Seed Tabouli

Recipes Using Chia Seeds

Are you ready to start adding chia seeds into your diet? Here a few recipes to get you started:

Simple Matcha Chia Seed Pudding

Masala Oats

Creamy Banana Chia Seed Smoothie

Peanut Butter Oat Energy Cups

Try adding hemp seeds and chia seeds to your daily life and family recipes. If you do be sure to share your recipe with me in the comments down below so I can try as well!

Hemp Seeds vs Chia Seeds Key Takeaways

If this was a bit too long to read here is the TL;DR-

• Hemp seeds don’t provide psychoactive effects but do offer near 10g of complete plant-based protein in a single serving
• These seeds are a light, white, and have a nutty-flavor.
• Chia seeds are most used for their fiber content: nearly 10g per serving.
• These seeds can be added to water to make a high-fiber pudding or be used as an egg replacement.
• You can find these two seeds at many local grocers or popular online sites!
• Both are great to add to your diet but without other lifestyle changes weight loss may not occur.
• There are a growing number of recipes that utilize hemp and chia seeds.

Be sure to share this page with others curious in nutrition, hemp or chia seeds!

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References

1. https://health.clevelandclinic.org/hemp-seed-benefits
2. https://www.healthline.com/nutrition/chia-seeds#nutrition
3. https://www.verywellhealth.com/do-chia-seeds-help-you-poop
4. https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet

The post Hemp Seeds vs Chia Seeds: The Nutrition Difference appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What is Olipop?

Olipop is a prebiotic soda. It totes itself as the modern soda with functional benefits, high in fiber, and low in sugar.

They have a TON of flavors: Vintage Cola, Classic Grape, Strawberry Vanilla, Doctor Goodwin, Banana Cream, Tropical Punch, and plenty of others!

What is Poppi?

Poppi is also a prebiotic soda. Yes, I hear you- their names do sound a lot alike. But, alas! They are two different companies!

Their functional drink swill have 25 or less calories, 5g sugar or less, includes apple cider vinegar, and prebiotics.

Some of Poppi’s flavors include: Cream Soda, Orange Cream, Wild Berry, Lemon Lime, Cherry Limeade, Grape, etc.

Olipop vs Poppi Nutrition Facts

Since the nutrition facts can vary slightly from flavor to flavor I compared both of their orange flavors to see the difference.

Both Olipop and Poppi have very similar nutrition facts. The main difference is that Olipop has a bit more real fruit juice while Poppi contains apple cider vinegar.

The Difference in Taste of Olipop vs Poppi

A preference in the taste between the two is subjective. Personally, I enjoy both!

Over the course of writing this article I have done my research. Sure, I have always drank both but obviously I needed to drink a few extra to really get into the nitty gritty. That’s why I had 11 cans. Strictly for research purposes.

To me, Olipop is a bit more carbonated, and tastes similar to pop. For example, I believe the Orange Olipop is similar to orange Fanta.

While Poppi has a more subtle flavor more similar to juice. In my opinion, the orange Poppi is similar to a slightly carbonated orange juice.

All About Fiber

Probiotics are the bacteria that live in your gut while prebiotics are the food these bacteria eat. Both are important! If you want to keep ‘good’ bacteria around you need to feed them what they like to eat.

You can get probiotics from fermented foods such as yogurt or kefir. You can get prebiotics from whole grains, many fruits, potatoes, onions, etc.

So, the prebiotics (a type of fiber) that are in these drinks feed your gut bacteria!

A great aspect to Olipop and Poppi is that they have fiber! Many Americans are not getting the recommended amount of fiber: 25g/day for women and 38g/day for men. A can of Olipop has a whopping 9g of fiber and a can of Poppi has 2g of fiber.

Olipop vs Poppi vs Soda Pop

As you probably see by now, both Olipop and Poppi offer some awesome nutrition benefits. A classic can of pop tends to have about 140 calories and 39g of added sugars.

So, if you are attempting to consume less calories or added sugars you may want to try swapping your favorite soda pop for the functional alternative.

A Word From A Registered Dietitian

As a dietitian, I love that new products such as Olipop and Poppi now exist! They make enjoying a fun beverage more beneficial! Though, they can be a bit pricy, they are a great lower sugar soda replacement.

Advances in technology bring new opportunities for the creation of unique food products that can be both healthful and delicious. Some may say these beverages are too ‘processed’ but really, what is wrong with that? Even baby carrots are considered processed!

Try not to judge a food too quickly based on what you hear on social media!

Frequently Asked Questions (FAQ’s)

If your question hasn’t been answered so far you may find it here!

What is the difference in price between Olipop vs Poppi?

The typical price if purchased through their websites has a 12-pack of Poppi going for about $28 and a 12-pack of Olipop is about $36 (with $4 shipping).

But, you can often times find singles cans of both on sale in your local grocery store.

Where can you buy Olipop and Poppi?

Both are available at a wide variety of locations. Check out your local grocery store, larger grocery chains, gas stations and convent stores, and Amazon. You can also buy directly from both of their websites!

Are Olipop and Poppi good for weight loss?

In the most simple of terms with all other factors remaining the same- both Olipop and Poppi have less calories than a classic soda. Thus, if you tend to have a pop everyday replacing with either an Olipop or Poppi will result in a lower calorie intake and eventually lead to weight loss!

Olipop vs Poppi Key Takeaway’s

If you would like a brief video overview of Olipop vs Poppi, check out this YouTube Short below!

• Olipop is a functional soda that is high in fiber.
• Poppi is a functional soda that has less than 25 calories and includes apple cider vinegar.
• Both are a source of fiber. Olipop has 9g and Poppi has 2g.
• Both Olipop and Poppi are great lower-sugar soda pop replacement options.
• You can purchase Olipop and Poppi at a growing number of grocery stores, gas stations, convenient stores and their prospective websites.

Want More Fiber?

Now that you know a bit more about fiber, here are some articles you may be interested in:

• 11 High Fiber Cereals
• Fiber: An Important Carbohydrate
• High Fiber Bread

Disclaimer

This is not medical advice. Always speak to a trusted healthcare provider prior to beginning any supplements or making and health changes.

Resources

1. https://drinkolipop.com
2. https://drinkpoppi.com
3. https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet

The post Olipop vs Poppi: What You Need to Know appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

What is Fairlife?

Fairlife is a brand of dairy milk known for its ultra-filtration and protein content. This unique processing allows their classic dairy to have 50% more protein, no lactose, and a creamier flavor.

They offer 52oz containers of 1%, 2%, whole, and 2% chocolate in the dairy section at most grocery stores. They also offer shelf-stable versions of the milks and higher protein shakes.

Fairlife Ingredients

There is only one additional ingredient in Fairlife compared to classic milk. The only ingredients in Fairlife’s ultra-filtered milk is:

• Ultra-Filtered Milk: This is just regular old milk that’s been filtered!
• Lactase Enzyme: This breaks down the lactose in dairy so you don’t need to!
• Vitamin A Palmitate: Vitamin A is naturally in milk but is broken down during processing. So, they add it back in so you actually get all the nutrients originally in dairy!
• Vitamin D3: Did you know milk doesn’t naturally contain vitamin d? It has become standard practice.

Fairlife Nutrition Facts

An 8-ounce serving of Fairlife’s fat free milk has 80 calories, 13g of protein, 6g of carbohydrates, and 0g of dietary fat.

As you can see, Fairlife milk is similar to regular dairy with the exception of it having a bit more protein, less carbs, and no lactose!

Fairlife Milk Review: The Tastes

Taste is subjective, but, I’ll describe it as best as I can from my point of view as I regularly consume Fairlife milk.

I believe it is more thick and creamier than classic milk. I LOVE to use the fat-free version in my iced lattes. It has all the creamy-ness of a whole milk with more protein!

Their chocolate milk is also a big hit! Don’t just take it from me. If you ask any chocolate milk drinker they will know about how delicious Fairlife’s is!

The Ultra Filtration Process

Fairlife is able to create a higher protein, lower carbohydrate product from their specialized ultra-filtration process.

As you can see above, they start by chilling their milk, run it through their filters, then package it!

It may seem strange but think of it like this- protein, sugar, water, and calcium are all physically different sizes. So, when you use a filter different components are filtered out based on size.

Now that the different components are separated, they can add the additional protein and calcium back in. This makes it more concentrated!

Lactose Intolerance

Lactose intolerance occurs when you are unable to break down the naturally occurring lactase enzyme in dairy. Did you know lactase is just a carbohydrate!? Nothing scary! You just may not have the functioning enzyme!

If you do have lactose intolerance you may experience stomach pains, diarrhea, bloating, gas, etc. So, you may have some discomfort but this is not an allergy. Allergies occur when there is an issue with protein. Lactose is a carbohydrate!

Fairlife adds an enzyme to their milk to breakdown the natural lactose. Now, you don’t need to do it! This is why lactose-free milk tends to be easier on the stomachs for some.

Frequently Asked Questions (FAQ’s)

If your questions haven’t been answered so far you may find it here!

Is Fairlife milk bad for you?

If you are allergic to dairy, yes, Fairlife (and all dairy) would be bad for you. If you are not allergic to dairy, it is a great, high-protein dairy option!

Is Fairlife milk healthy?

Health is relative! Fairlife offers a higher protein, lactose-free dairy option. But, if you can tolerate lactose, regular milk can be a bit more affordable protein option.

Is Fairlife milk organic?

No, Fairlife milk does not state it is organic. But, non-organic milk is just as delicious and nutritious!

Is Fairlife milk keto?

Depending on your needs, Fairlife may fit into a keto diet. It is higher in protein and lower in carbs than classic milk.

A Word From a Registered Dietitian

If you are able to afford the slightly higher price tag for Fairlife milk and can tolerate dairy, I would recommend it!

Dairy is a great complete protein option. It has 13 essential nutrients, protein, and it delicious! So, if you are able to access Fairlife, these benefits are just amplified!

Fairlife Milk Review Key Takeaways

Here’s the TL;DR of Fairlife Milk Review From A Dietitian

• Due to the ultra-filtered processing, Fairlife milk has more protein, no lactose, and less carbohydrates than classic dairy.
• Because a lactase enzyme is added to the milk, many that experience lactose intolerance can drink Fairlife without issue.
• Fairlife is a great option for additional protein if you are able to access it!
• You can use Fairlife milk in place of classic milk of any recipe for some additional protein!

Recipes Using Fairlife Milk

Ready to start using Fairlife? Here are a few recipes to try:

Homemade Strawberry Ice Cream

Homemade Strawberry Ice Cream by @yaya_knudsen created with fairlife ultra-filtered whole milk. Enjoy this easy summer recipe.

Check out this recipe

Whipped Feta and Herb Dip

A dip so delicious it’ll have you making it on repeat!

Check out this recipe

Really, you can replace regular milk in any recipe for a higher protein, no lactose option! Try some of these recipes for the nutrition pump-up!:

Chocolate Raspberry Baked Oats

Satisfy your sweet cravings with Chocolate Raspberry Baked Oats—sweet chocolate, juicy raspberries, and a hearty oat base come together for a warm, delicious start to your day!

Check out this recipe

Drool-Worthy Hot Chocolate Waffles

Indulge in the irresistible delight of hot chocolate waffles! Blend the rich warmth of hot chocolate into fluffy waffle perfection. Discover the joy of a cozy morning treat—easy to make, impossible to resist!

Check out this recipe

Other Fairlife Products

Did you know Fairlife has other options beyond the jugs in the dairy case? Try these out-

• 26g Protein Shakes
• 30g Protein Chocolate and Vanilla Shakes
• 42g Protein Core Power Elite
• Strawberry Milk (Shelf-stable)

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Read On!

If you are interested in protein check out this article on plant based protein vs animal based protein. It breaks down the differences and helps guide you to decide which is better for you.

Fairlife Milk Review References

• https://fairlife.com
• https://www.mayoclinic.org/diseases-conditions/lactose-intolerance/symptoms-causes/syc-20374232

The post Fairlife Milk Review From A Dietitian appeared first on The Michigan Dietitian.

This post may contain affiliate links. That means if you click and buy, I may make a commission at no cost to you. Please see my full disclosure policy for more details.

Plant Based Protein

Plant based nutrition is getting your nutrition from non-animal sources. This doesn’t mean someone can’t have ANY animal-based foods. Many plant-based eaters will still choose some animal-based products such as eggs, fish, dairy, and honey.

This way of eating occurs for many different reasons. One may choose a plant-based option due to ethical reasons, allergies or intolerances, cultural, or a number of other reasons. No matter how you choose to eat, rest assured, you can meet your nutrition needs.

If you want to see the difference between animal-based protein and plant-based protein check out this other article: Animal-Based Protein vs Plant-Based Protein: Which Should You Choose?

Pea Protein Nutrition

The specific nutrition content of the pea protein you have may vary but in general we will base our conversation on the below nutrition facts.

Based on EatingWell, a 20 gram serving of pea protein has⁵:

80 Calories

15g Protein

2g Dietary fat

1g Carbohydrates

If you’d like to try it out here is an option from Amazon: Pea Protein. I am not recommending it, simply providing a source!

You can also get some great pea protein from peas, split peas, pea milk, and pea flour!

Soy Protein Nutrition

The specific nutrition content of the soy protein you have may vary but in general we will base our conversation on the below nutrition facts.

Based on EatThisMuch, a 20 gram serving of soy protein has⁶:

75 Calories

18g Protein

0.5g Dietary fat

0.3g Carbohydrates

If you’d like to try it out here is an option from Amazon: Soy Protein. I have tried this and many other Now Food’s products and found them to be high-quality and a trusted supplement source!

You can also get great soy protein from soybeans, soy milk, tofu, and edamame!

Pea Nutrition Tastes

Now, you know the nutrition of pea’s but what about the taste!? I mean, if it doesn’t taste good you’re not going to eat it!

I found that it tends to have a bit of an earthy and chalky taste.

Fortunately, you can mask this taste in some creative ways. Try mixing it into a yogurt bowl in addition to your favorite toppings, add a scoop to a smoothie, or bake it into a chocolatey dessert.

Soy Protein Tastes

Personally, I enjoy the taste of soy more than pea. The thing is, you’re going to have to try it for yourself to know which you prefer!

I think the soy protein I’ve had has a nutty and chalky taste. Just like other protein options there are some creative ways to mask the flavor is you don’t enjoy it but want to consume it.

You could blend it with some other strong flavors (cinnamon, chocolate, etc.), use it in savory dishes that it can be masked by, or cut with other proteins you enjoy more!

Pea Protein vs Soy Protein Amino Acid Profile

A complete protein is one that contains all nine essential amino acids that is necessary to form the whole protein.

As you can see both pea protein and soy protein have all 9 essential amino acids. The thing is, the amount of each still matters.

Pea protein only has 11mg/g of methionine. In order for the protein to be complete it would have needed at least 25mg/g.

Allergies and Sensitivities on Pea Protein vs Soy Protein

It is not too common to see a pea allergy, sensitivity or intolerance but it is very possible someone is living with it! People that have a peanut, soy, or legume allergy may find an issue with pea as well. It may be due to the protein or cross-contamination.

A pea protein may contain artificial sweeteners that also may be a source of discomfort, the fiber content may be higher than you’re are used to which can also lead to stomach issues.

Basically, if you are finding that you are having issues while consuming pea protein be sure to seek out a health professional but also know it may be another ingredient or the fiber content that is the cause!

It is more common to encounter a soy allergy than a pea allergy. If you have a known allergy you should never choose to consume it.

Some reactions may look like (but not limited to) skin rash, respiratory issues, nausea, diarrhea, cramps, and anaphylaxis.

Frequently Asked Questions on Pea Protein vs Soy Protein

Has your pea and soy protein questions not been answered yet? Maybe it is here!

What are the amino acid profiles?

To see the amino acid profiles check out the chart above! Both pea and soy protein have all nine essential amino acids.

Which is better for weight loss?

Weight loss typically comes from a balanced, healthy lifestyle with a slight caloric deficit. Not necessarily based on the specific food items you are consuming.

Pea protein has about 106 calories in one ounce and soy protein has about 96 calories. This means the calorie of both are very similar. Even when attempting to lose weight, a difference of 10 calories is negligible.

Do either of these protein options contain estrogen?

Soy protein contains phytoestrogen. This is a type of plant estrogen.³ This is not to perpetuate the long thought that soy may cause breast cancer. There is actually research stating nearly the opposite! Breastcancer.org flat out states, ‘eating soy does not increase your risk of breast cancer’.⁴

Similar to soy, pea protein also contains phytoestrogen. Just as with soy, (although it does not get the hate that soy does) there is little research to show any concern that consumption may lead to breast cancer.

Which Protein Is Best For YOU?

There are many factors to consider when selecting which, soy or pea protein, you should choose:

• Do you have easier access to one or another?
• Which makes you feel the best?
• Does one taste better to you?
• Do you have a general preference?
• Are there any cultural reasons to pick one over the other?

Nobody else can tell you which is the proper one to consume. You need to decide which fits into your life the best!

A Word From A Registered Dietitian

Protein is an important macronutrient, but you may be getting more than you know! Protein, albeit minimal, is in many unassuming foods such as dairy products, nuts and seeds, and even in many breads!

Being a stickler about the type of protein you consume (assuming there are no allergies or intolerances) can make eating more difficult than it needs to be. Pea protein vs soy protein can both have their pro’s and con’s.

If both pea and soy protein sit well with you both are great protein sources!

Recipes Including Pea Protein

Read to incorporate the benefits of pea protein? Here are a few recipes that include pea as the protein source.

Microwave Pea Protein Pancakes

Vegan Vanilla Bean Ice Cream

Pea Milk Cream Cheese

Recipes Including Soy Protein

Here are a few recipes that include soy as the protein source.

Apple Cinnamon Soy Pancakes

Chocolate Frosting

Soy Curls

Key Takeaways on Pea Protein vs Soy Protein

• Pea and soy protein has very similar nutrition content.
• Both protein sources have all nine essential amino acids to be considered a complete protein, but pea protein may have a limiting amount of methionine.
• Anyone may be allergic to pea protein or soy protein but a soy protein allergy may be more prevalent.
• Take into consideration how the protein tastes, if you have access, and how it feels in your body when deciding which to consume.
• There are TONS of recipes that have pea and soy protein!

Disclosure

This is not medical advice. Always speak to your medical provider prior to making any changes.

Resources

1. https://www.healthline.com/nutrition/soy-protein-good-or-bad
2. https://www.healthline.com/nutrition/pea-protein-powder
3. https://nutritionsource.hsph.harvard.edu/soy/
4. https://www.breastcancer.org/managing-life/diet-nutrition/breast-cancer-risk-reduction/foods/soy
5. https://www.eatingwell.com/article/8040822/pea-protein-vs-whey-protein-which-is-better/
6. https://www.eatthismuch.com/calories/pure-soy-protein-isolate-2240506

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The post Pea Protein vs Soy Protein: What’s The Nutrition Difference? appeared first on The Michigan Dietitian.

With the recent insurgence of health and over-consumerism it makes sense that use of supplementation has also grown. Why learn science-backed nutrition and make small, lasting changes when you can just buy a pill from a fun influencer?

Let’s take a look at what this supplement really is, how it can be beneficial or harmful, and leave you more educated to make the right decision for you.

What is a Supplement?

A supplement is something you can add into your diet to fill in any nutrition gaps you have with typical eating or due to certain circumstances.

You may have not heard of the term supplement but things such as multivitamins, energy drinks, and protein powders are all considered supplements.

What is Colostrum?

Colostrum is the first release of milk from a mother after giving birth to a child.

It is typically more of a yellow color, thicker, incredibly high in necessary nutrients, growth factor, immunoglobulins, and antimicrobial peptides for the child. After a few days the colostrum period ends and regular breast milk begins. It is very important in providing the child an immune system, support growth, and development!

What is a Colostrum Supplement? The Ingredients

So, we know there are many forms of supplements to fill nutrition gaps. But know that we know it is typical for a child to only receive a few days of colostrum at the very beginning of their life, is it necessary or beneficial to supplement later in life?

The ingredients in bovine colostrum supplements is typically just colostrum. This is similar to how you would see ‘milk’ on the ingredients of a gallon of milk. Depending on the brand, other additions may be immunoglobulin G or a proprietary blend.

Benefits of Colostrum Supplements

Many tote bovine colostrum as a great way to support your immune system but the current research shows there may be other benefits as well.

A systemic review found that when applied topically bovine colostrum can alleviate symptoms of vaginal dryness, reduce incidence of upper respiratory illness in athletes, modulate the immune system in both healthy and sick individuals, and support gut integrity.

With this, it must be shared that the studies that found these results were not too large, and the intervention and control protocols may include bias.

More research is needed to realize its efficacy.

Potential Colostrum Supplement Side Effects

Not exactly a side effect, but if bovine colostrum is not handled properly it can easily be altered. This is difficult to maintain when a product is being manufactured, shipped, and used by a consumer. Proper education and handling must be done by both the producer and consumer to ensure the product remains viable.

Just like taking other supplements there are always possible side effects. Bloating, diarrhea, nausea, an allergic reaction, medication interaction, and hormonal effects are all potential side effects. There are always side effects that may occur that have not been previously realized, which is why it is important to speak to your healthcare provider!

If you are intolerant or allergic to dairy you will want to avoid this supplement as it comes from cows.

Why Are People Taking Colostrum Supplements?

My opinion is that many people recently began taking these supplements due to influencers showcasing them. When an influencer receives payment to speak on a supplement highly it ingrains in their audience that to be like them they too need the supplement.

Beyond this many take these supplements for their toted health benefits. It is known that colostrum at the start of life is valuable for health and development so it can be inferred that additional colostrum may also be beneficial.

What to Do Instead of Taking A Supplement

If you are considering taking a bovine colostrum supplement, consider some other non-supplement options as well.

Start by altering your diet a bit. Be sure you are reaching your protein needs, including a variety of fruit and veggies, getting enough fiber, and having sweets in moderation.

Because colostrum supplements can be taken for a variety of reasons there are some different routes you can take based on your personal goals:

If you are hoping to boost your immune system opt for foods rich in vitamin C, D, and Zinc. Try having oranges, milk, and nuts. Don’t forget about the importance of a good night’s sleep, too!

If you are looking for some gut health get some pre and probiotics! These are the gut bacteria and food for your gut bacteria. Reach for foods like fruits, veggies, whole grains and fermented yogurt and kimchi.

Frequently Asked Questions (FAQ’s)

If your question hasn’t been answered so far you may find it here!

What are some reputable colostrum brands?

Surprisingly, there are already many brands producing colostrum supplements. With minimal amount of time on the market and research it is difficult to point to which one is the best. Everydayhealth created a list of which to choose based on your goals.

Who can benefit from taking colostrum supplements?

Potentially, athletes, those with digestive issues, aging adults, and those in need of an immune boost can benefit from taking a colostrum supplement.

Remember, always speak to a healthcare provider prior to starting a supplement.

How much colostrum supplements should I take in a day?

An exact recommendation is not yet found. Different studies use doses of 60mg, 100mg, 0.5g, 15g. This is not an exhaustive list yet you can see the dosage varies greatly.

A Word From a Registered Dietitian

It can be easy to let the internet persuade you that you need a supplement. Just like all other health decisions, this is something to consider between you and your healthcare provider.

For some, a colostrum supplement is simply an easy addition to their daily routine because they have the means to regularly purchase it and the appropriate health status and goals.

For others, this supplement may be a huge expense that can be a bigger detriment than its benefits provide.

Ultimately, this is simply another supplement option. This is good for some people, bad for others, and neutral to many. The great thing is, you can choose for yourself to take this or not!

Colostrum Supplement: Key Takeaways

• A supplement is something you can add to your diet to fill any gaps you are not getting from food.
• Colostrum is the nutrient dense first release of milk after birth.
• There are some studies done using Bovine Colostrum but not enough with large sample sizes intervention and control protocols to provide reliable and replicable results.
• Some potential health benefits are reduction of vaginal dryness, reducing the incidence of respiratory illness, modulate the immune system, and support of gut integrity.
• Potential side effects are nausea, bloating, medication interaction, allergic reactions, etc.
• There is currently no specific dose recommended.
• All in all, a colostrum supplement is another option available for you to choose to take or not.

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References

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC7831509/#:~:text=Colostrum%20is%20the%20milk%20produced,and%20immunologic%20defence%20of%20neonates.
2. https://tryarmra.com
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC8308243/
4. https://pmc.ncbi.nlm.nih.gov/articles/PMC8840100/#sec6-nutrients-14-00659
5. https://pmc.ncbi.nlm.nih.gov/articles/PMC8255475/#s2

Disclosure

This is not medical advice. Always speak to your trusted healthcare professional prior to starting or ending any supplementation.

The post Colostrum Supplement: What You NEED to Know appeared first on The Michigan Dietitian.