What are Your Thoughts on Protein Powders?

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• Cindy May 7, 2015

  I did well on the original Program for Reversing Heart Disease but The Spectrum just confuses me.
  Is it still considered healthy and safe to use the Reversal original program or are you implying that is has changed to Spectrum?
  Cindy 66 yrs

• Ben Brown, MD May 20, 2015

  Sorry for any confusion Cindy, the idea behind the spectrum was to allow people to make choices that fit with their goals. If someone is wanting reversal or the benefits that come from the reversal diet then yes, do the reversal diet (and the other 3 parts of the reversal program). It is the most healthful diet. I hope that clears up your confusion. Ben

• Steve Billig May 7, 2015

  I think it is worth pointing out that protein is abundant across the plant kingdom. Measured based on calories, grains are typically between 10% and 15% protein, legumes are between 20% and 30%, vegetables are between 7% and 50%, nuts and seeds are between 10 and 20%. Therefore, if we eat a diet that includes all these plant food groups, simply based on the math, it would be virtually impossible for us not to get at least the recommended 10% of our calories from protein. The only plant food group that is not a significant source of protein is fruit. This does not make fruit a bad food. It’s just not where we go for our protein. For people eating a varied vegetarian diet with adequate calories, there is zero need for supplementing protein. In fact, as noted in the article, it is counterproductive.

• Midge Howard May 7, 2015

  Hello: I have low thyroid and take meds for it. Is it ok for me to take soy protein powder? Is it ok to eat tofu, at all?

• Ben Brown, MD May 20, 2015

  Hi Midge, there was a good review done on this topic that looked at 8 different studies http://www.ncbi.nlm.nih.gov/pubmed/16571087 and concluded collectively the findings provide little evidence that in euthyroid, iodine-replete individuals, soy foods, or isoflavones adversely affect thyroid function.

  I recommend that if you are on thyroid meds that you wait 3 hours after taking your medication before eating soy as it can decrease the medications absorption.

  I also recommend that if someone is at risk for thyroid issues that they make sure thier iodine levels are good (it is a urine test).

  In contrast, some evidence suggests that soy foods, by inhibiting absorption, may increase the dose of thyroid hormone required by hypothyroid patients. However, hypothyroid adults need not avoid soy foods. In addition, there remains a theoretical concern based on in vitro and animal data that in individuals with compromised thyroid function and/or whose iodine intake is marginal soy foods may increase risk of developing clinical hypothyroidism. Therefore, it is important for soy food consumers to make sure their intake of iodine is adequate.

• Mary S May 7, 2015

  Very useful information. I have also noticed while reading labels that there is a surprisingly high amount of cholesterol in whey protein powder so for now I’m not using it.
  I remember seeing an article here recently about plant vs animal protein that stated a recommended maximum amount of animal protein as a percentage of total protein or calories. I can’t seem to find it again; was that amount a percentage of total protein or of calories? How do I find the article again?
  Thanks.

• Ben Brown, MD May 20, 2015

  Hi Mary, I am not sure what article you are looking for, but google scholar or pogo frog are good search engines for medical articles. If I did not answer your questions about protein amounts in the comments here let me know. Take Care, Ben

• Wendy Trauth May 7, 2015

  I read the study which says that ”high protein was associated with reduced cancer and overall mortality in respondents over 65” and there are ”detrimental effects of a low protein diet in the very old”. I’m over 65 and eat 1100 calories per day. 10% calories of protein would equal 27 grams of protein which is way below the minimum daily requirement.

• Ben Brown, MD May 20, 2015

  Hi Wendy, yes, that does sound a bit low. As I mentioned about the RDA is 0.8g/kg a day. If you with about 130 pounds that would be about 45-50g a day. I hope that helps. Take Care, Ben

• Merle Ash May 8, 2015

  Good information on “protein Powders” but on an associated topic what do you think of the whole food powders of some of the so-called superfoods like Camu Camu or Maca Root Powder. Are these powdered whole foods any good?

• Ben Brown, MD May 20, 2015

  I am not very familiar with them, but perhaps a topic for another article…

• Roger May 8, 2015

  I am doing the Ornish spectrum due to heart disease and I am also a keen cyclist, regularly doing 100 mile rides. I was concerned about getting enough protein so I have started taking plant based protein in fruit smoothies, initially pea but now a vegan blend.
  But how much should I take? I take what makes me feel good which works out at 2 40g scoops per day.

• Ben Brown, MD May 20, 2015

  For most people the protein needs are about 0.8g/kg a day when someone is in extreme conditions that can go up to 1.2g/kg a day. For a 150 pound person that is about 50-60 grams normally and goes up to 70 grams for extreme conditions like surgery. I would suggest you stay under the 1.2g/kg a day. Ben

• Carlos May 8, 2015

  think, respecting other approaches, I feel that eating is a pleasure, art and health. I can not imagine a reason to use supplements or protein powders, having hundreds of options. in my culinary mediterranean culture , there is everything, eating everything; fiber, protein, fat, minerals, etc. I guess the same is true of thai culture, okinawa, Peruvian or the 23Mexican cuisines .
  on the other hand, facing a disease , seek medical advice.

• Mary S September 12, 2015

  Thanks for the reply. Found the article (about the NYT op-ed piece) that stated that the listed risks occurred in those who consumed > 20% of calories from animal protein (comes out to about 75 gm per 1500 calories).
  For the overweight such as myself should that 0.8 gm/kilo be calculated for a reasonable target weight or for the present weight? The math comes out to 52 gm/day for the 145 lbs where I should be–sound about right to you professionals?

• Ben Brown, MD November 11, 2015

  Yes, it is mostly based on lean body mass that can be calculated with testing (using calipers, BIA or float testing) or you can do a rough estimate based on ideal body weight (I generally add about 20% onto this for staring if you are reasonably active). To your health, Ben

• Zac Fisher January 29, 2016

  Im worried that I am losing too much muscle mass. I’m a 54 year old male who was recently diagnosed with prostate cancer. At the recommendation of my doctors, 5months ago
  I adopted a plant based diet. I wieghed 230 bs when I started and have lost about 40lbs I consciously trying to lose weight. And am taking in about 1700 calories a day which track closely with a nutrition app. I exercise every day (aerobic >30 mins + with some weight lifting). Unfortunately I feel like I’m losing muscle mass. What can I do to gain muscle? Would it be a good idea to use protein powder supplements?

• Ben Brown, MD February 1, 2016

  For many people on a new eating regimen they find that they lose too much weight too quick. We recommend no more then 3# a week.

  For those that are losing weight too fast, increasing protein can help. Our recent updated protein guideline can help with that. We recommend from 3-5 servings of protein a day.

  Protein powder supplements can help with this.

  To your health, Ben

• berliner February 4, 2017

  Hello, thankyou for your greart advice, after 6 stens, 3 arteries blocked, I have gone vegeterian and am following your diet. Not to difficult, as I was vegeterian in my younger days. My question is I live in Paris France, where your programme is not zvzilzblr, I m following online, but would you consider exporting your progam to Europe, or are there any doctors practising Ornish Living already in Europe? Many thanks

• Ben Brown, MD February 18, 2017

  the program is not currently available in Europe, though there have been discussions about expansion in England. Thanks for the encouragement. To your health, Ben

• Karen Minnich July 27, 2017

  What if there is not a program in my State? I live in Vegas?

• Rachel Lehmann-Haupt August 28, 2017

  The Dr. Dean Ornish Program for Reversing Heart Disease is the first integrative lifestyle program for reversing heart disease and other chronic conditions that Medicare is covering under the specially created category of ‘Intensive Cardiac Rehabilitation’.  The Ornish network is growing rapidly, including national partnerships with many private insurers such as Highmark Inc, WellPoint and HMSA.  Some of these private insurers are also reimbursing for patients who have risk factors for coronary heart disease, and other conditions such as diabetes and early prostate cancer. Browse our locations directory to see Ornish Program sites we may have near you.