addition, avoid all powders that have been isolated, caseinated or
hydrolyzed. These products are touted as being highest in protein —
which is true, but at the expense of being highly processed and con-
taining MSG. Those marked “concentrated” are the least processed of
the powders and are an acceptable part of a healthy diet. Egg white
powder is the least processed of all the powders. This and whey con-
centrate are the best and healthiest of all these products. (If you use
egg white powder in a blender, you must include a small amount of
fat otherwise it will create a large volume of foam — great for
meringue but not for smoothies and other recipes.)
Most importantly, when choosing protein sources look for real
food. Fresh whole eggs, whole pieces of meat and fish, raw-milk
cheese as tolerated. Avoid the processed protein products — cold
cuts, frozen foods, processed cheese, etc. If you need to increase pro-
tein intake with a food supplement, use egg white powder or a whey
concentrate. These foods also contain a variety of important vitamins,
minerals and phytonutrients. Another key food group — which com-
plements these protein foods rather well — are vegetables, the topic
of the next chapter.
MAKING WISE PROTEIN CHOICES • 97