If you’re looking to fit more protein into your meals, the best option is always to go with nutrient-rich whole foods like these. However, many people opt to add protein powder to their smoothies and shakes, which can often be a good choice if you’re looking to make the most out of your muscle-building workouts and fit as much protein as possible into your daily diet. However, it’s important to keep in mind that not all protein powders are created equal; choosing the right kind is crucial to your overall health (here is one of the best options). As it turns out, there’s one option in particular that, although tasty, could lead to a range of health complications over time, including higher blood pressure. We’re talking about protein powder that contains artificial sweeteners.
To learn more about why people who struggle with high blood pressure may want to avoid this variety of protein powder, we spoke to nutritionist and health consultant Dina Mustabašić. She told us that risk factors like bad gut health, poorly regulated blood sugar, and weight gain could all lead to hypertension. Learn more below.
READ MORE: The Scary Sign You May Be Suffering From High Blood Pressure, According To Doctors
How protein powder with artificial sweeteners may worsen high blood pressure
In general, an excessive intake of artificial sweeteners can lead to a range of health risks (which you can read more about here), and the same is true even if those artificial sweeteners come in the form of protein powders. As it turns out, your heart health, including your blood pressure, may also be at risk when you consume protein powders containing artificial sweeteners.
"According to research published in September 2022, elevated consumption of artificial sweeteners, specifically aspartame, acesulfame potassium, and sucralose, may be linked to an increased risk of cardiovascular disease," Mustabašić says. While it's not entirely clear exactly why that may be, below are a few possible reasons that artificial sweeteners may worsen high blood pressure.
-Worsens gut health: Mustabašić notes that artificial sweeteners can take a toll on your gut health, which plays a role in practically every area of your wellness, including your blood pressure.
"One theory suggests that artificial sweeteners can negatively impact the gut microbiome, leading to an increase in blood pressure," she says.
Discover another protein powder that could worsen your gut health here.
-Affects blood sugar: Your blood sugar plays another crucial role in the health of your heart, including your blood pressure. As it turns out, artificial sweeteners can negatively impact your blood sugar levels.
"Consuming artificial sweeteners may reduce the body's capacity to regulate blood sugar levels, which is another potential theory behind the link between artificial sweeteners and high blood pressure," Mustabašić tells us.
Here are a few other foods that could impact your blood sugar.
-May lead to weight gain: Your weight is another factor of your health that can impact your blood pressure levels—and artificial sweeteners could lead to weight gain over time, potentially causing high blood pressure.
"Artificial sweeteners have been linked to weight gain and obesity, which are also risk factors for high blood pressure," Mustabašić says. "Some studies suggest that consuming artificial sweeteners may disrupt the body's natural ability to regulate hunger and satiety, leading to increased calorie intake and weight gain.
Ultimately, though, Mustabašić tells us that "more research is needed to fully understand the relationship between artificial sweeteners and high blood pressure, as well as any potential underlying mechanisms."
What to use instead
Overall, it's clear that protein powders containing artificial sweeteners (or any food containing artificial sweeteners, for that matter) should be avoided for your overall health, especially if you struggle with high blood pressure. Instead, Mustabašić recommends natural options that have undergone minimal processing and contain fewer ingredients.
"Given the potential negative impact of artificial sweeteners, it is strongly advised to choose natural protein powders," she says, listing whey protein isolate, soy protein, hemp protein, and pea protein as a few of the best choices. "These options can provide a healthy source of protein without the potential negative impacts on health," she concludes.
READ MORE: Weight Loss Experts Tell Us How Much Protein To Eat Every Day For The Best Results
