Pregnancy is a time when woman need to be extra careful with what they consume. There are always endless recommendations, and thus sometimes it could be difficult to separate fact from fiction, especially when it comes to protein intake. While protein is essential for everyone, however, during pregnancy, it plays a critical role in maternal health and fetal development. Why Does It Matter?A recent study has shown that lead has been found in popular protein powder, and the highest found in whey protein powder, or the plant-based protein powders. This is concerning, as protein are essential during pregnant as they contribute directly to the growth and development of the baby. Proteins are made up of amino acids- body's building blocks. These amino acids help build and repair muscle and create hormones and produce enzymes.A study published in Advances in Nutrition highlights that pregnancy is an “exceptional stage of life defined by rapid growth and development.” From just weeks after conception, the body adjusts protein metabolism to support fetal growth. Most protein deposits occur in the third trimester, reinforcing the importance of consistent protein intake throughout pregnancy.Read: High Levels Of Lead Found In Protein Powders And Shakes, Reveals Consumer ReportsHow Much Protein Do You Need?Recommended protein intake usually varies by country, for instance in Australia, the RDI for pregnant women s around 60 grams per day, whereas 46 grams for non-pregnant women. Are Protein Powder Safe During Pregnancy?Yes, they are safe, unless they contain lead and other contaminants, which must be checked by the list published by the Consumer Reports and your local physician, gynaecologist and nutritionist. There are several plant-based proteins that have the highest lead content in them, they are:Whey protein: Derived from milk; contains all essential amino acids. Not ideal for lactose-intolerant individuals.Hemp protein: Plant-based, safe for vegetarians and vegans.Pea protein: Plant-based, rich in branched-chain amino acids (BCAAs).Rice protein: Vegan-friendly, made from brown rice.What Is An Alternative?The RDI could be achieved with a manageable and balanced diet that includes:Complete proteins: Lean meats, fish, eggs, dairyCombined plant proteins: Legumes with grains or nuts (e.g., peanut butter on whole-grain toast)A diet rich in fruits, vegetables, whole grains, legumes, nuts, and moderate protein sources, whether plant-based or animal, supports both maternal and fetal health. Weight gain is expected during pregnancy, and incorporating protein helps ensure that gain is nutrient-dense. For individual guidance, consulting a GP or dietitian is recommended.Other alternatives like protein bars, or homemade bars, which use dates, nut butter, and seeds could be a healthier option as they do not contain added sugar.
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