Best Protein Powders for Weight Loss The 6th Will Surprise You Continued...

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5. Protein Fortified With Fiber

Plant-based foods such as vegetables, fruits, legumes and grains are the best sources of dietary fiber (18).

Benefits of getting enough fiber in your diet include normalizing bowel movements, lowering cholesterol levels, controlling blood sugars in people with type 2 diabetes and achieving a healthy weight (19, 20, 21).

Like protein, fiber has been shown to decrease food intake — and body weight as a result (21).

Unfortunately, much — if not all — of the fiber is removed during the manufacturing of plant-based protein powder.

However, some mixed plant-based protein powders are fortified with fiber. Such products combine several protein sources, such as pea, rice, chia seeds and garbanzo beans.

Together, the protein and fiber create a synergistic effect that aids weight loss more than the ingredients individually.

Look for mixed plant-based protein blends that contain more than 5 grams of fiber per serving.

For instance, each 43-gram scoop of Fit meal replacement by Garden of Life packs 28 grams of protein from a variety of plant-based sources alongside 9 grams of fiber.

Similarly, this protein powder from Orgain contains 21 grams of protein and 7 grams of fiber for every two scoops (46 grams).

6. Egg White Protein

If you dislike or cannot tolerate milk proteins, egg white protein is a good alternative.

While eggs’ key nutrients are found in the yolk, egg white protein is made only from whites — as the name suggests (22).

It’s created by processing dehydrated chicken egg whites into powder.

Egg white protein products — such as this one by NOW Sports — undergo a process called pasteurization.

This prevents Salmonella and inactivates a protein called avidin, which binds with the B vitamin biotin and hinders its absorption (23).

The appetite-lowering impact of egg white protein is not as strong as that of whey or casein — but research still suggests it can help you eat fewer calories, aiding your weight loss efforts (10).

7. Pea Protein

Like soy protein, pea protein contains all nine essential amino acids, making it a complete protein.

However, pea protein’s amino composition is not comparable to dairy-based protein powders since it’s low in some essential amino acids.

Pea protein powder — such as this product from Naked Nutrition — is made from yellow peas.

It’s hypoallergenic, making it a safe choice for those with intolerance or allergies to milk, soy or egg.

What’s more, pea protein powder is a good plant-based alternative to dairy-based proteins for weight loss.

In one study examining protein and fullness, men consumed 20 grams of a carbohydrate drink or casein, whey, pea or egg protein 30 minutes before a meal (10).

Second only to casein, pea protein showed a strong effect on lowering appetite, which resulted in participants consuming fewer calories overall.

Pea protein doesn’t taste like smashed peas, but it has an earthy taste that some people may dislike.

If this is the case, Naked Nutrition offers a chocolate-flavored pea protein powder that is much more palatable.

Culled from www.healthline.com 

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The Best Protein Powders for Weight Loss The 6th Will Surprise You Continued...

What U Ate

3. Casein Protein

Casein, the other milk protein, is digested much slower than whey but shares many of its weight loss properties.

Casein protein forms curds when exposed to your stomach acids. This means that your body takes a long time — usually 6–7 hours — to digest and absorb it.

However, the slow digestion rate of casein can help you eat less by decreasing your appetite (9).

In one study in 32 men consumed either a carbohydrate drink or casein, whey, egg or pea protein 30 minutes before eating an unrestricted meal. Researchers noticed that casein had the greatest impact on fullness and resulted in the fewest calories consumed (10).

However, not all studies agree.

In a different study, people who consumed whey protein 90 minutes before dining at a buffet had less hunger and ate fewer calories than those who consumed casein (8).

These results suggest that casein may be superior to whey protein only when taken 30 instead of 90 minutes before a meal. However, more research is needed to compare casein to whey and other protein powders.

Casein is also a great source of calcium.

For example, this casein protein powder by Optimum Nutrition contains 60% of your daily value for calcium per scoop (34 grams).

Several observational studies have linked higher calcium intake to lower body weight, though this effect has yet to observed in randomized controlled trials — the gold standard of scientific evidence.

4. Soy Protein

Soy protein is one of the few plant-based proteins that contain all nine essential amino acids necessary for human health.

As such, it’s a high-quality source of protein that appeals to vegans or those who can’t tolerate milk proteins.

It has been shown to have an effect on appetite.

In one study, men were given pizza one hour after consuming whey, soy or egg white protein (15).

Though whey protein was associated with the greatest reduction in appetite, soy was more effective than egg white protein at decreasing appetite and reducing the number of calories consumed.

Soy protein has also been shown to benefit women.

One randomized study had postmenopausal women take 20 grams of either a soy or casein protein drink daily for three months (16).

This is the same amount of soy protein found in one scoop of EAS soy protein powder.

Those consuming soy lost more belly fat than those drinking casein, though the differences were not significant (16).

Similarly, another study in both men and women found that soy protein was comparable to other types of protein for weight loss when used as part of a low-calorie meal replacement program (17).

Culled from www.healthline.com

To be continued shortly.

The Best Protein Powders for Weight Loss The 6th Will Surprise You

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Protein powders have long appealed to people who want to build muscle and become stronger.

But they can also help those who want to shed weight.

As a convenient and tasty way to increase your protein intake, these powders offer many weight loss benefits — such as appetite control.

They’re highly concentrated dairy- or plant-based sources of protein that may contain added ingredients to aid weight loss as well.

Here are the 7 best protein powders for weight loss.

1. Coffee Flavored-Protein

From snicker doodle to birthday cake to cookies and cream, there is no shortage of protein powder flavors.

Add to the mix coffee-flavored protein powders, which often contain coffee grounds that are packed with the metabolism-boosting stimulant caffeine.

For instance, this mocha-flavored whey protein by Dymatize contains 25 grams of protein and 113 mg of caffeine per scoop (36 grams) — slightly more than an average 8-ounce (237-ml) cup of coffee (1).

In addition to boosting metabolism, caffeine also increases your stamina during workouts, allowing you to burn more fat and calories (2).

This makes coffee-protein blends the perfect snack 30–60 minutes before you exercise.

What’s more, the protein in these products can promote weight loss by decreasing your appetite, allowing you to cut back on the total calories you consume each day (3).

However, not all coffee-flavored protein powders contain caffeine, so read the nutrition label carefully.

2. Whey Protein

Whey protein is probably the most popular protein powder today.

Whey is one of two milk proteins — the other being casein.

Because your body easily digests and absorbs whey protein, it’s often taken after exercise for muscle building and recovery.

While many studies support whey protein’s conventional use for building muscle, many others suggest it may aid weight loss as well (4, 5).

This product by Optimum Nutrition contains 24 grams of whey protein per scoop (30 grams) and may support both muscle gain and fat loss.

A review of nine studies found that overweight or obese people who supplemented with whey protein lost more weight and gained more muscle mass than those who didn’t (6).

The same review reported that whey protein users also experienced significant improvements in blood pressure, blood sugar control and cholesterol levels (6).

These weight loss benefits stem mainly from whey protein’s ability to decrease appetite, making you feel fuller throughout the day (7, 8).

To be Continued...

Concentrate vs Whey Protein Isolate; What's The Difference?

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Protein powders, drinks and bars are some of the most popular dietary supplements.

One of the most common types of protein found in these products is whey, which comes from dairy.

There are different types of whey protein, including whey isolate and whey concentrate.

This article explains the differences between these two common forms of whey protein and whether one is better to use.

Much of the protein found in protein bars, drinks and powders is derived from milk. When milk is processed to form cheese or yogurt, the remaining liquid is called whey (1).

This liquid contains the fast-digesting proteins commonly referred to as whey protein.

Before processing, about 20% of the protein in milk is whey and the other 80% is made up of the slower-digesting casein proteins (2).

Whey and casein are both considered high-quality proteins because they contain all the amino acids needed by your body (3).

However, whey is considered particularly beneficial for increasing the production of new protein in your muscles (3).

There are several different types of whey protein used in supplements. Two of the most common forms are whey isolate and whey concentrate.

These forms are produced using different processing techniques and vary slightly in their nutritional content.

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How Many Foods Can We Get From Processing Cassava?

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CASSAVA

Cassava is very essential in Nigerian food industry as many our food is derived from cassava which is a woody shrub (Manihot esculenta) that is grown in the tropical regions. It is also called Yuca and is associated with Tapioca in South America. The starchy tuberous root of this tropical tree is used as food of different kinds in Nigeria.

Cassava thrives well on mid dry to clay and loamy soil. Being a perennial crop, it has also become a major staple food in other tropical regions and as well as a good export earner for farmers in Nigeria, Indonesia, Philippines, and Brazil.

To get the best of your production as a cassava farmer, you should plant the resistant variety so as to get the maximum harvest and prevent damages from pests. Cassava is the source of the following food staples in Nigeria:

1. The Cassava Tuber As Food

A cassava tuber variety could be cooked and enjoyed with varieties of stews also, it could be pounded and enjoyed like the usual pounded yam. But not all variety of cassava can be eaten that way as many are known to be highly toxic when eaten in such form.

2. Garri – Fried Cassava

This form of cassava food is processed by grinding and squeezing out the starchy content. The residue is left for three day to ferment (Ijebu Garri) thereafter, it is fried with into sand-like grains and the quality is determined by the dryness. That is, the drier the better. Other types like the popular Bendel Garri is fried immediately after grinding and squeezing out the water without leaving it to ferment.

3. Fufu

Fufu is obtained by soaking the tuber into water for between four to five day to get it softened, then manually remove the chaff. The Cassava preparation follows similar process to garri but instead of frying, it is cooked and pounded into a pulp of various hardness and eaten with Nigerian soups such as the popular Igbo’s Egusi soup.

4. Amala

Cassava is processed into amala first by cutting it into pieces, soak it for two or three days, drying and grinding it into flour, the flour is then prepared similar to fufu and enjoyed with the popular Yoruba’s Ewedu soup.

5. Starch

The startch is usually a by-product in the garri process. Apart from being useful in other domestic application the cassava starch is a favorite food among the Urhobo people of Delta State. And they eat it just like Amala and Garri.

6. Abacha

This is obtained by boiling the cassava tuber, peel off the back and cut the remaining into tiny pieces. Thereafter, it is soaked in a clean water over the night to get the starch out, the slippy deposit is washed off the actual food which then cooked as a local salad.

7. Cassava Vegetable

The cassava leafs is used to prepare vegetable soup by some in Nigeria. However, it must be cooked properly to detoxify before eating.

8. Cassava Bread

Recently, the baked version of the cassava foods was introduced into the Nigerian cassava food staples and people are having fun with it. So baking is another way that cassava in now eaten in Nigeria.
These are the reasons why Cassava crops production is a money spinner in Nigeria which smart investors can take advantage of and make million.

Do you know any cassava food in your locality that is not mentioned here? Let us know by commenting.

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