Everything is bad.

heavy metals in protein powder and the latest in toxic foods we should avoid.

Yes, I saw the report about heavy metals in protein powders and this post is here to address that (with lots of solutions and safe options). But first, a thought:

I get fed a lot of wellness content. Every time I open Instagram (which I’m trying to do less these days) I see someone screaming about something that we shouldn’t eat or shouldn’t do. I now get almost weekly panic DMs, emails, and texts about the latest reports.

It’s easy to get stuck in the rabbit hole of toxic doom. Last year we saw headlines about heavy metals in chocolate, then in cassava products, and now it’s protein powder. It’s honestly hard to keep track of what’s toxic now. I know it can feel impossible to be a consumer living in a world that is seems to be constantly finding new ways to poison us, but I don’t see it that way.

Not only is this important information for us consumers to have, it also helps create change. I know that we’re all here trying to do our best for ourselves and our families, and how frustrating and frightening it can be to find out that a product you use may be contaminated with harmful toxins. Instead of fear mongering (which gets a lot of likes on Instagram, by the way) we need actionable solutions that we can realistically incorporate into our lives.

So, before we get to protein powder, here are some ways you can safeguard your health from heavy metals in food.

Eat a diverse diet.
One way heavy metals enter our food system is through the soil, which means that they can be found in a variety of produce, especially root vegetables like sweet potatoes, lettuce, onions and carrots. I’m not going to tell you not to eat these foods, but rather to make sure you eat a variety of whole foods to minimize your exposure from one food that might contain heavy metals. Here are some other things you can do:

• Eat 30+ plants a week, including fruits, vegetables, herbs, nuts, seeds and legumes.

• Wash your produce thoroughly and if you’re really concerned, peel your vegetables, especially root vegetables.

• Consider buying hydroponic produce (like greens) if that’s an option available to you.

• Shop locally and buy organic.

Eating local organic produce is one way to reduce heavy metal exposure.

Eat whole foods.
Another way heavy metals get into our food is during the manufacturing process. Eating less processed foods will limit your exposure to this. There are some processed foods and supplements (like protein powder) that you may still want to incorporate. It’s important to select a protein powder that’s undergone third-party testing since they’re not regulated by the FDA. You can find this information on their website or look for these certifications on the labels: Clean Label Certified, NSF Certified. Keep reading for my protein powder recs.

Eat foods that support natural detoxification.
We can consume foods that will help our bodies eliminate these toxins. This gives us even more reason to eat a whole foods diet. Here are some examples:

• Parsley, cilantro, and fiber-rich foods bind to heavy metals so we don’t absorb them.

• Sulfur-rich vegetables like garlic, onion, broccoli, and other cruciferous vegetables, along with vitamin C-rich foods like citrus fruits, carrots, and bell peppers can boost glutathione levels—our body’s master antioxidant, which helps detox heavy metals.

• Foods high in antioxidants, like blueberries (really all fruits and vegetables), herbs, and green tea also help counter the effects of heavy metals.

• Iron-rich foods like red meat, poultry, seafood, and eggs can reduce absorption of heavy metals, especially when paired with vitamin C (a squeeze of lemon, perhaps!). Cooking with cast iron cookware is another way to increase iron levels.

• Calcium from dairy, leafy greens, nuts, seeds, legumes, tofu, and seaweed compete with heavy metals for absorption, particularly in bones, which can block their absorption.

Stay well hydrated and drink filtered or bottled water.
Proper hydration can flush heavy metals in urine, supports lymphatic drainage, and helps the liver process and eliminate toxins. If buying bottled water, make sure it’s in glass, not plastic.

Sweat.
A good sweaty workout or trip to the sauna can help flush toxins and excrete heavy metals from your body.

Sleep.
Adequate sleep is essential for the body to detoxify, removing toxins in the brain that accumulate throughout the day. Feeling rested will also help you feel more motivated to exercise, cook, and eat a healthy whole foods diet.

Reduce stress.
Stress can wreak havoc on various bodily functions and systems, including impairing our ability to properly detoxify and reducing glutathione production. Stress, like lack of sleep, can also reduce your motivation to do all these other things that will help you reduce your toxic load.

By incorporating these foods and practices in your daily life, you will not only reduce your heavy metal exposure, but improve your overall health. And, when you find out about the next toxin lurching in our food supply, you can feel confident (instead of stressed) that you are doing many things to counter potential harmful effect.

Back to protein powder.

I got about 1000 messages about the Clean Label Project’s protein powder report so I read it (I found this infographic particularly useful). They do not name the specific protein powders from their study, but I still found some very interesting (and actionable) takeaways:

• Plant-based proteins generally had the highest levels of heavy metals. This makes sense given what we know about heavy metals in our soil.

• Chocolate flavored protein had higher levels of heavy metals than vanilla. Cacao is a plant, and we already know about heavy metals in chocolate from previous reports.

• The least toxic proteins would be vanilla or unflavored whey or egg-based protein (not plant-based). That’s not to say there aren’t good plant based proteins, just that in general they are more likely to contain higher levels of heavy metals.

My takeaway from this is that in addition to all the things we can do to reduce our toxin exposure, we should be diligent to find products that have testing certifications and/or are transparent about third party testing. Luckily, there are many options that fit this criteria—here are a few:

• Promix Vegan Vanilla or Whey (they share their heavy metal test results on their website — l also just bought some of these protein bars from them. They look great!)

• Needed Collagen Protein (Clean Label Certified — use my discount code: MIA20)

• Ritual Protein Powder (Clean Label Certified)

• Thorne Collagen Fit and Whey Protein Isolate (NSF Certified)

• Vital Proteins Vital Performance Protein Powder (NSF Certified)

• Momentus Grass Fed Whey (NSF Certified)

I am often learning about and navigating these developments alongside all of you. I hope you find this information useful—If you have any questions, I’m happy to answer them in the comments.

xx Mia