:max_bytes(150000):strip_icc()/the-best-organic-protein-powders-according-to-a-dietitian-tout-7a98b79096a648fd9626a770594f7573.jpg "Protein soda is popular on TikTok, but is it healthy?")
Review by Nick Blackmer
The creator shared a video online of his new protein shakes, which include soda, ice cream, and protein powder.
Protein soda can be made from a variety of ingredients, but is said to be a healthier alternative to the popular summer dessert of iced soda.
Protein soda shouldn't be someone's only source of protein and nutrients, says the nutritionist, but when consumed in moderation, it can be a healthy addition to the diet.
A new TikTok trend has arrived this summer: frozen protein soda. Online content creators are reinventing protein shakes, replacing fresh fruit and yogurt with soda and ice cream. The result is a delicious frozen smoothie that for many people is a healthier way to enjoy a frozen summer treat.
Protein lemonade first went viral when a TikToker started making Chick-fil-A frozen lemonade. The goal was to find a way to make this refreshing summer drink lower in calories and sugar and higher in protein.
The original ingredients of Chick-fil-A are a combination of whole milk and skimmed milk powder, sugar, water, lemon juice and various preservatives and stabilizers. Nutritionally, it contains 65 grams of carbohydrates, 6 grams of protein, and 6 grams of fat.
The copied recipe from TikTok therefore mixes lemonade and ice cream, as well as mostly vanilla-flavored protein powder. Some people add vanilla extract.
While the protein shake trend has its critics, nutritionists agree that protein shakes can be another way to enjoy protein shakes, as long as you drink them in moderation.
"It's not that different from a standard protein shake that you mix it up," Jamie Nadeau, founder of The Balanced Nutritionist, told RD Health. "But if you're not a fan of protein powder, this can be a great alternative to protein shakes."
Here's what the experts have to say about the health benefits of protein shakes and what to look for before trying this trend.
Related: 6 Easy Protein Sources
Is lemonade protein really healthy?
The revamped version trolls protein soda recipes from TikTok and bloggers and features a surprising variety of ingredients. Recipes range from unsweetened lemonade to vanilla protein powder mixed with lemon juice, cheesy almond milk, and vanilla milk.
As the internet experiments with homemade protein soda ingredients, many are opting for different types of sodas to make the drink as healthy as possible.
"The most common soda used in this TikTok trend is regular or sugar-free soda, which contains no sugar but is sweetened with artificial sugars like aspartame," said Blair Persyn, RD, LDN, CNSC, Founder. of Bites With Blair, in Health . . .
When buying lemonade at the supermarket, looking for the words "freshly squeezed" on the label may indicate a premium brand. If someone prefers soft drinks with traditional sugars like sugar or high fructose corn syrup, they should be aware of how much sugar they are consuming. In general, soft drinks contain about six teaspoons of sugar in a 12-ounce serving, and adults should consume no more than 12 teaspoons of added sugar per day.
If you prefer a low-sugar or no-sugar option, be aware that it may contain artificial sweeteners that can cause stomach upset. Some recipes also call for fresh lemon juice mixed with honey, agave nectar, or maple syrup to sweeten the drink.
"Sugar and artificial sugar have downsides," says Persin. "But I think a lot of things are moderate."
In terms of protein, TikTok's version of Frosted Lemonade has 15-30 grams of protein per serving, which is significantly more than the original Chick-Fil-A.
According to current evidence, the body can only absorb about 20-25 grams of protein per meal, and this protein must be distributed throughout the day through meals and snacks. When using protein powder, you should not exceed 20-40 grams per day.
“Protein powders can help people fill in the gaps to meet their protein needs,” says Persyn. "Older adults, vegans, and athletes have higher protein needs, so this frozen protein soda can be a fun way to get some extra protein."
When it comes to protein powders, there are hundreds on the market. The choice depends on your personal preferences. Some protein powders are made from milk protein, while others are made from vegan protein sources such as soy or peas.
Most recipes call for vanilla protein powder to add a creamy flavor to the frozen drink and complement the tart flavor of the lemonade.
Related Topic: What Happens To Your Body When You Eat Too Much Protein?
Consider safety and general nutrition
Although this drink can be a light addition to your diet, there are a few important tips to keep in mind before trying protein soda.
Consuming too much protein powder can displace protein from whole food sources, so it's important to get it through means other than protein powder. Other good sources of protein (like chicken, beef, eggs, tofu, beans, and peas) provide the vitamins, minerals, and other nutrients your body needs.
Plus, "if the protein powder contains any vitamins, minerals, or herbs, you need to be careful not to add too much," Nadeau says.
In addition to the daily amount of protein powder, it is important to pay attention to the quality of protein powder, as well as the purpose of its inclusion in the diet. Choosing the right protein powder also means choosing one that does not cause intolerances or sensitivities.
Talking to a dietitian can be helpful in answering questions about protein powder.
Since protein powders aren't regulated by the FDA like foods and drugs, be sure to find a powder that's third-party tested to ensure your protein supplement's label is accurate and meets standards. of security. NSF International Certified for Sport conducts extensive third-party testing of sports nutritional supplements.
However, since protein powders are not strictly regulated and "sometimes contain other ingredients such as heavy metals and contaminants that are not listed on the label", Persyn advises children to stay away protein sodas.
Experts agree that such a protein shake can be part of a healthy diet as long as you get enough protein, carbohydrates, fats, fruits, and other healthy plant sources.
Making protein soda can also be another way to add other nutrients to people's diets. Variations on Nadeau, fresh fruit sodas or frozen protein can be another healthy move.
Although protein shakes are not a necessary supplement if one is meeting their protein needs, in moderation these high protein shakes can be a healthy part of the diet. Whether you're looking to add more protein to your diet or are looking for a healthy alternative to frozen lemonade or other treats, protein soda can be a great addition to your summer drink selection.
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