Should you be switching to ‘clean’ protein? Nutrition experts explain the benefits of more gut-friendly protein powders

Hands scooping protein powder

Credit: Getty

Strong Women


Should you be switching to ‘clean’ protein? Nutrition experts explain the benefits of more gut-friendly protein powders

By Alex Sims

6 months ago

4 min read

We ask a dietitian and a nutritionist to spell out what the term ‘clean protein’ means and if it’s a wellness trend worth getting on board with.


If you’re a gym regular, you’re probably no stranger to the morning routine of spooning protein powder into your porridge or whipping up a quick protein shake to start your day. Protein is probably the world’s most supplemented nutrient, with sales projections suggesting that the worldwide protein market is set to grow to over $47.4 billion (£36bn) by 2032 – more than double the figure from 2021.

However, as our taste for protein has grown, so too has our awareness of ultra-processed foods (UPFs). A diet high in UPFs – or food that is industrially produced using complex processes and additives – has been linked to health problems including heart disease, cancer and – and this from a huge study published in the British Medical Journal – early death. Despite coming in packaging that promotes health and vigour, some protein powders contain ultra-processed ingredients such as gut-damaging sweeteners and emulsifiers.

Protein powders tend to fall into two camps: plant-based or whey. The former is made up of plant proteins derived from soybeans, peas, rice and/or hemp, while the latter is a powdered version of the watery protein left after milk has been curdled and strained ahead of making cheese. While many protein powders also contain added vitamins and minerals (great!), some also include added sugars, artificial flavourings and artificial emulsifiers or thickeners to make them more palatable. And it’s these additional ingredients that cause concern.

Sophie Medlin, director and specialist dietitian at CityDietitians, tells Strong Women: “If I see patients regularly consuming something like protein powder with emulsifiers, I’ll recommend they switch to one without them. Early research suggests that some emulsifiers may cause unfavourable changes to the microbiome and disrupt the lining of the bowel wall – potentially leading to inflammation and gut problems.”

Research from Harvard Medical School also states that some proteins are high in added sugar, with some containing as much as 23g per scoop. “Some protein powders wind up turning a glass of milk into a drink with more than 1,200 calories,” says the research. “The risk: weight gain and an unhealthy spike in blood sugar.” That might be fine if you’re looking to drink a protein shake in lieu of a meal or need an intense injection of energy, but it’s probably not going to be beneficial for most of us.

What is ‘clean’ protein? 

In response to concerns about artificial ingredients in protein, a whole range of ‘clean’ protein has been developed. “When brands tout ‘clean’ protein powders, they typically refer to products free from artificial additives, fillers, and often, allergens like gluten or soy,” says Rimas Geiga, clinical nutritionist at Glowbar LDN. “It can also imply that the protein is sourced from non-GMO, organic, or grass-fed origins, offering a purer form of the nutrient without unnecessary chemicals or enhancers.” 

Clean protein is free from artificial additives

Essentially, the difference between regular protein powder and ‘clean’ varieties is the focus on minimising artificial ingredients. Can we always trust that proteins being touted as ‘clean’ are actually as clean as brands claim? Well, probably not. But there’s a simple way of telling how natural your powder is, without relying on branding: checking the ingredients list.

How to tell if a protein is ‘clean’ or not

“The fewer the ingredients, the better,” says Geiga. “Ideally, a clean protein powder will contain the protein source, like whey, pea, or hemp. and perhaps a natural flavour or sweetener. Watch out for long lists of unrecognisable components, which can be a red flag.“

She says that there are real benefits to choosing a more ‘natural’ protein powder. “They are typically easier on the stomach, reduce the risk of exposure to toxins and artificial ingredients, and provide a purer protein intake that supports muscle repair and growth without the baggage of additives. These powders can be invaluable, especially for those with sensitive systems or specific dietary restrictions.”

Protein milk

Credit: Getty

It’s worth saying that protein powders are designed to supplement your diet and that the best way to get all the nutrients you need is via whole foods. If you’re vegan or have other kinds of dietary restrictions, however, that’s not always possible. So, if you do want to take protein regularly, it’s probably a good idea to go for a formula that’s as free from gut-disrupting ingredients as possible.

“A truly clean protein powder will be transparent about its contents,” says Geiger. “I often advise clients to favour powders with a short and clear list of ingredients, as this often indicates a healthier and more beneficial product.” And ideally, you’ll be able to recognise or at least understand the ingredients listed - even if you’ve not come across them in a whole food format before.


Images: Getty

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