A Primer on Protein Powders

Walk into any dietary supplement store and you’re likely to see a whole wall filled with nothing but protein powders. It seems like there are more varieties than the number of pounds that The Rock can bench press. While many people might grab a protein shake once in a while before or after a gym session, how much do we really know about them? How are they made? How does whey protein stack up against pea protein? And do we really need to use them at all? WHAT’S A PROTEIN POWDER? Protein powders are – you guessed it – powdered forms of protein made from animal foods like milk and eggs or plant sources like soy, peas, rice and hemp. They come in a few different forms: whole protein powders, concentrates, isolates and hydrolysates. Let’s start with whole protein powders, of which whey is a popular example. In its original form, whey is the watery liquid part of milk that separates off during cheese or yogurt production. From this liquid, whey proteins are separated and purified to create whey protein powder. Whey protein in this form is a mixture of protein, the milk sugar lactose, vitamins, minerals and a small amount of milk fat. While whey protein powder in this form is used as an ingredient in many kinds of food products, you won’t often find plant-based proteins in anything other than the more processed versions we’re about to describe. Protein concentrates are made by extracting protein from the starting material (such as liquid whey) through the use of heat or enzymes. This removes water, some of the lactose and minerals. Concentrates tend to have a lower percentage of protein as compared to isolates, because they still contain some carbohydrates and fat. With protein concentrations of 90 percent or higher, […]

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Nutrition 101 Video Series: The Principles of Protein

This is the fifth installment of our “Nutrition 101” video series in partnership with Osmosis, a group that focuses on health science education, highlighting the basics of several nutrition topics. For a look back at what we’ve covered so far, watch our videos on fats, carbohydrates and sugars, hydration and low-calorie sweeteners. Protein is an essential part of the human diet. It’s found in a large variety of foods, including eggs, dairy, seafood, legumes, meats, nuts and seeds. Regardless of the source, the protein that we eat gets broken down and re-formed into new proteins in our bodies. These proteins do everything from fighting infections to helping cells divide. At its simplest, a protein is a chain of amino acids bound to one another by peptide bonds like a string of beads. These strings get twisted and folded into a final protein shape. When we eat protein, it gets broken down into its individual amino acids. Although there are hundreds of amino acids in nature, humans use only about 20 of them to make basically every type of protein we need. One way to categorize them is by defining which ones our bodies can make ourselves and which ones we cannot. There are five amino acids—alanine, asparagine, aspartic acid, glutamic acid, and serine—that we can get from foods but that our bodies can also make. These five are called nonessential amino acids. There are six amino acids that we call conditionally essential because healthy bodies can make them under normal circumstances but not in some conditions, like when the body is in starvation mode or when there are certain inborn errors of metabolism. These conditionally essential amino acids are arginine, cysteine, glutamine, glycine, proline, and tyrosine. Finally, there are nine amino acids that we can get only from food: histidine, […]

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IFIC Spotlight Survey: Innovations In Alternative Proteins: Understanding The Viewpoints & Purchasing Behaviors Of U.S. Meat Eaters

The International Food Information Council (IFIC) commissioned an online research survey with consumers based in the US to measure knowledge, attitudes, and purchasing behaviors of U.S. meat eaters. One thousand adults aged 18+ years completed the survey from May 2-5, 2023, and responses were weighted to ensure proportional results.  Key findings include:

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Transglutaminase: Safety, Function and Benefit to Our Food Supply

With the rise and fall of nutritional trends, scary news about new food ingredients, and rediscoveries of traditionally used ingredients, some common parts of our food supply often fall in and out of public scrutiny. One such ingredient is Transglutaminase (TG), a naturally occurring enzyme used to develop flavors and enhance texture in food. Unfortunately, its nickname (“meat glue”) does nothing to accurately describe its safety, function and benefit to the consumer.  Today, we will correct a few inaccuracies and share some science to debunk several myths and misperceptions associated with the use of Transglutaminase in our food supply.  First off, what is Transglutaminase (TG)?  TG is an enzyme that occurs naturally in plants, animals, and our bodies. The TG enzyme helps our bodies perform certain tasks such as building muscle, destroying toxins and breaking down food particles during digestion.  What are enzymes and how are they used in food?  In food, enzymes are used to develop flavors, colors and textures and to enhance the palatability of our favorite foods. Enzymes are critical in making cheese, brewing beer, baking bread and extracting fruit juice.  Other functions of the transglutaminase enzyme include:  What do chefs and culinary experts think of Transglutaminase?  While other safely and often used binders include egg whites or gelatin, the use of TG as a binder reflects the evolution of this practice by famous chefs and culinary experts and contributes to the creation of well-known and popular dishes. TG is mostly associated and used with meat, poultry, and seafood products. For example, it can be used to bind smaller cuts of meat together to make a larger cut, or it can be added to imitation crab or sausages to improve texture. It can even be found in bacon-wrapped beef filets that may be served at your favorite restaurant.   Is TG safe?  Yes. TG is safe to consume and has been classified by the U.S. Food and Drug Administration (FDA) as GRAS (generally recognized as safe) for over 10 years.   The U.S. Department of Agriculture (USDA) has approved the use of TG in meat and poultry products. In addition, the Food Safety and Inspection Service (FSIS) has verified the safety of the enzyme for meat and poultry products that have been developed to reduce sodium or fat content.  To date, TG has proven to be a safe […]

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GMO Crops: Safety, Regulation and Sustainability Insights

Genetically modified organisms, or GMOs, are a popular topic in today’s conversations about food and farming, and many of us have heard of or read food labels stating “contains bioengineered ingredients” (another way of referring to GMOs). While many of us are familiar with the term GMO, not all of us are quite sure what it is—only, perhaps, that we are advised to avoid them by some people. A 2018 consumer survey by the IFIC found that more than one-third (36 percent) of respondents said they know very little or nothing at all about bioengineered or genetically modified foods, identical to the number who say they know at least a fair amount. Despite the low level of knowledge, a higher volume of respondents (47 percent) said they avoid GMO foods at least somewhat. But when we hear or read “GMO” or “bioengineered food,” do we ever think of the terms “safety,” “regulation” or “sustainability”? If not, IFIC is here to tell you that we should. Let’s look at how these three positive attributes are intertwined with GMOs and what that means for our food supply. Safety signals GMO foods have been part of our food system for more than two decades. The GMO crops available in the U.S.—soybeans, corn (field and sweet), canola, cotton (used in cottonseed oil production), alfalfa, sugar beets, summer squash, papaya, apples and potatoes—are as safe and nutritious as their non-GMO counterparts. The science behind their safety has been evaluated extensively over the past 20 years, including an in-depth analysis performed by 50 scientists that worked on a 2016 National Academy of Sciences (NAS) report for more than two years. The NAS scientific cohort examined relevant literature (including more than 900 publications), heard from 80 diverse speakers at three public meetings and 15 webinars, and read […]

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Protein-Dazed, And Still Confused: New IFIC Research Reveals America’s High-Protein Hype Doesn’t Match Knowledge

(Washington, D.C.) — America’s protein obsession is real—and rising. Yet, according to new data from the International Food Information Council (IFIC), most consumers still do not know how much protein they actually need.   The 2025 IFIC Food & Health Survey shows that a whopping 71% of Americans are trying to consume protein—a steady climb from 67% in 2023 and 59% in 2022. And a “high protein diet” ranks as the most followed eating pattern for the third straight year.  “Protein is riding a wave of popularity, powered by trends in weight management, fitness and healthy aging,” said Wendy Reinhardt Kapsak, MS, RDN, IFIC President & CEO. “Our data show it is the most sought-after nutrient, the most followed eating pattern, and the top characteristic consumers use to define a ‘healthy’ food. When one nutrient wears all three crowns, it is not only time to take notice, but time to ask better questions and dig deeper.”  All In On Protein, Yet Potentially Falling Short   According to the 2025 IFIC Spotlight Survey: Americans’ Perceptions of Protein, more than one-third of Americans (35%) say they have increased their protein intake in the last year. But when it comes to how much protein they should actually consume daily, 79% of Americans report they are either unaware (53%) or unsure (26%).  Even among the 20% who believe they know their daily protein target, more than half think it should be 50 grams or less—an amount below what many adults actually need. The current Recommended Dietary Allowance (RDA) is 0.8 grams per kilogram of body weight, which translates to 54-73 grams per day for adults weighing 150-200 pounds, and more for those who are active, managing health conditions, and taking popular GLP-1 weight loss medications.    “While our research shows repeated enthusiasm for this important macronutrient, there […]

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Are Low- and No-Calorie Sweeteners Safe?

Low- and no-calorie sweeteners (LNCS) provide sweetness to foods and beverages without the added calories contained in sugar. LNCS have a long history of safe use and are some of the most studied ingredients in the history of our food supply. Yet they are also among the most scrutinized. Debate often ensues about the safety and health implications of consuming LNCS—sometimes because of valid scientific inquiry, but mostly due to incorrect or misleading information. This article addresses and helps clarify some of the conflicting information you may come across online. For more in-depth information about the safety of LNCS and how our bodies process them after consumption, check out our free one-hour webinar. Who approves the use of low- and no-calorie sweeteners in the U.S.? U.S. law requires the Food and Drug Administration (FDA) to approve the use of food additives, including LNCS such as aspartame and sucralose, before they are authorized for use in foods and beverages. For the review of other food ingredients such as stevia and monk fruit sweeteners, the FDA uses its Generally Recognized As Safe (GRAS) notification program. A GRAS determination does not require pre-market approval by the FDA but does require FDA to scientifically evaluate and publicly respond to submissions made to the agency that supports an ingredient’s safety. Despite our government’s long-standing oversight authority, uncertainty remains among some Americans about how LNCS are regulated in the U.S. In the IFIC 2023 Food & Health Survey, 20% of respondents said they were unsure who was responsible for approving the use of LNCS. There are nine types of LNCS permitted by the FDA for use in foods and beverages: LNCS are also independently evaluated and carefully regulated by international authorities such as the European Food Safety Authority (EFSA) and the Joint FAO/WHO Expert Committee on […]

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The Little Guys of Regenerative Agriculture

Many of us loved making mud pies as kids—it may have been our favorite thing to do outside. But as kids, we likely never thought much about whether or not the soil that made those pies was healthy or if it could be used to grow a garden. We had no idea that healthy dirt was a “thing,” but most of us were not then—and are not now— farmers! Regenerative agriculture consists of farming practices that enhance the health of agricultural soil—the soil that grows crops in our food system. Soil composition and health can be altered by environmental stressors including harsh climate conditions, physical disturbances and chemical contaminants. But the overall health of soil depends largely on its carbon concentration. The element carbon is a building block of all animal and plant cells and is ubiquitous in our environment. Because carbon is a primary component of agricultural soil, careful carbon management is one of the most important aspects of growing sustainable plants in our food system. Our last regenerative ag post talked about practices that many farms are utilizing to support carbon management, including no-till farming; composting unused, biodegradable plant products; and planting perennial crops. Now let’s take a deeper dive into our agricultural soil and look at the “little guys”—including worms, bacteria, and viruses—that support carbon sequestration and soil health. As we’ll see, these tiny helpers work right alongside farmers to bring us healthy and renewable crops each year. Down to Earth There’s more to soil than just dirt. Soil contains an ecosystem that is abundant in various types of animals, food sources, nutrients and waste. All the elements in the soil ecosystem, both living and nonliving, work to create an ecological balance. And one major balance-keeper is earthworms. Many of us remember digging up these little guys […]

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