A no-protein powder protein shake by a nutritionist who reduced ultra-processed foods in his diet – Business Insider India

• While protein shakes can be a convenient way to get enough protein, they are often ultra-processed.
• A diet high in UPFs has been linked to health issues, including type 2 diabetes and certain cancers.

A nutritionist who eats as little ultra-processed food as possible and wrote a book on how others can do the same shared his go-to homemade protein shake recipe.

Getting enough protein is important for building and maintaing muscle and can aid weight loss because it helps with satiety. The FDA recommends eating 50g of protein a day as part of a 2,000-calorie diet, and many people use protein bars and shakes to boost their intake.

UK-based nutritionist Rob Hobson was among them, and used to eat protein bars in the office every day. But after reading about the risks associated with UPFs, he decided to avoid buying them where possible.

Eating a lot of UPFs, defined by Hobson as foods that contain five or more ingredients —typically including some you wouldn’t find in a domestic kitchen— has been linked to a host of health issues and weight gain.

And even products marketed as healthy can feature them. Protein shakes often contain emulsifiers, thickeners, and artificial sweeteners, making them UPFs, he said. Protein bars can also contain additives, as well as high quantities of salt and sugar.

So while making your own smoothie may be less convenient than buying something premade, Hobson told Business Insider, it’ll be more nutritious and less processed.

“I would say that if you can make your own, that’s a good idea,” Hobson told Business Insider. “I don’t think people should avoid them. I think people should probably eat less of them,” he said.

Hobson’s homemade protein shake contains around 20g of protein and is made without ultra-processed protein powder. It originally appeared in his book ‘Unprocess Your Life.’

Homemade protein shake recipe

• 250ml skimmed milk (or dairy-free alternative)

• 1 small banana, peeled and sliced

• 125g natural low-fat yogurt

• 1 tbsp cocoa powder (unsweetened)

• 1 tbsp smooth almond butter

• Honey, to taste

To make it, place all the ingredients in a blender with a few ice cubes and pulse until smooth.