Protein shakes, bars, and supplements have become staples for fitness enthusiasts, athletes, and even casual gym-goers. Marketed as health-boosting, muscle-building essentials, these products are supposed to help us stay fit, strong, and lean. But what if they’re doing the opposite?

New research on ultra-processed foods (UPFs) suggests that many of these so-called “health foods” may be contributing to long-term health issues, from metabolic disorders to cognitive decline. If you rely on protein powders or bars, it’s time to ask yourself: Is my protein shake harming my health?

What Are Ultra-Processed Foods (UPFs)?

UPFs are foods that have been industrially processed with additives, emulsifiers, artificial sweeteners, flavourings, and preservatives. According to the NOVA food classification system, UPFs are formulations of ingredients that have been chemically modified and contain little to no whole foods.

While we often associate UPFs with junk food—fast food, sodas, and sugary cereals—many protein supplements fall into this category. A closer look at the ingredients list of most commercial protein powders and bars reveals a cocktail of artificial flavours, thickeners, gums, and sugar alcohols, all designed to enhance taste and shelf life rather than health.

The Link Between UPFs and Disease

Mounting evidence suggests that UPFs are not just empty calories—they actively contribute to poor health outcomes. Research has linked UPF consumption to:

Obesity & Metabolic Dysfunction – UPFs disrupt appetite control, leading to overeating and weight gain. A landmark study published in Cell Metabolism found that people who ate a UPF-rich diet consumed 500 more calories per day compared to those eating whole foods.
Increased Risk of Type 2 Diabetes – Additives and emulsifiers in UPFs can impair insulin sensitivity, making it harder for the body to regulate blood sugar levels.
Cardiovascular Disease (Heart Attacks & Strokes) – A BMJ study found that every 10% increase in UPF consumption was associated with a 12% increase in heart disease risk.
Cancers – High UPF consumption is linked to a greater risk of various cancers, including breast, prostate, and colon cancer.
Fatty Liver Disease – Some UPF ingredients contribute to non-alcoholic fatty liver disease, a growing health concern.
High Blood Pressure – Excessive sodium, artificial additives, and poor-quality fats in UPFs can elevate blood pressure and increase cardiovascular risk.
Gestational Diabetes (in Pregnancy) – Studies suggest that pregnant women consuming more UPFs have a higher risk of developing gestational diabetes.
Inflammatory Bowel Disease (Ulcerative Colitis & Crohn’s Disease) – Emulsifiers and artificial additives in UPFs can alter gut bacteria and trigger inflammation.
Irritable Bowel Syndrome (IBS) & Dyspepsia (Indigestion) – Many artificial sweeteners and thickeners in protein powders and bars are known to cause digestive distress.
Cognitive Decline, Dementia & Alzheimer’s Disease – A diet high in UPFs is associated with an increased risk of brain ageing, neuroinflammation, and impaired memory function.
Anxiety & Depression – Research links high-UPF diets to poor mental health outcomes, possibly due to their effects on gut health, blood sugar fluctuations, and inflammation.
Frailty & Loss of Muscle Strength – A high-UPF diet is associated with lower grip strength, poorer muscle quality, and increased frailty in older adults.
Increased Risk of Early Death (All-Cause Mortality) – Multiple studies suggest that people who consume the most UPFs have a significantly higher risk of premature death.

What’s in Your Protein Powder? The Ingredients to Watch Out For

Most commercial protein powders contain:

Artificial Sweeteners & Sugar Alcohols (sucralose, aspartame, maltitol): May disrupt gut microbiome and spike blood sugar levels.
Emulsifiers & Thickeners (soy lecithin, carrageenan, xanthan gum): Can trigger gut inflammation and digestive discomfort.
Hydrolysed & Isolated Proteins: These undergo extreme processing that strips away beneficial compounds found in whole protein sources.
Synthetic Vitamins & Minerals: Often added to compensate for lost nutrients, but these lack the bioavailability of naturally occurring micronutrients.

Protein bars aren’t much better. Many are glorified candy bars loaded with corn syrup, artificial flavours, palm oil, and preservatives.

Are There Healthy Protein Powders & Bars?

Yes! If you’re not ready to give up convenience, there are minimally processed alternatives. Look for products that:

✔ Use whole-food ingredients (e.g., whey from grass-fed cows, organic plant-based sources)

✔ Have no artificial sweeteners, gums, or emulsifiers

✔ Contain minimal ingredients (5 or fewer is ideal!)

✔ Are tested for heavy metals and contaminants

Best Clean Protein Powders

The Organic Protein Company Whey (UK) – 100% organic, grass-fed whey with no additives.
Organic Protein Powder by The HealthyTree Company – 100% organic, grass-fed whey with no additives.
Ekopura Organic Whey Protein - 100% organic, grass-fed whey with no additives.
Sevenhills Wholefoods Organic Pea Protein Powder – Plant-based, organic
Form Nutrition Pureblend (UK) – Plant-based, organic where possible, and free from gums/emulsifiers.

Best Clean Protein Bars

All Real Nutrition Bars (UK) – Whole-food ingredients, no artificial additives.
G2G Protein Bars (US) – Natural, high-protein, gluten-free bars.

Whole-Food Protein Alternatives

If you want to avoid UPFs entirely, here are natural protein sources:

✅ Greek Yogurt – High in protein & probiotics for gut health.

✅ Hemp Seeds & Chia Seeds – Complete plant-based protein with omega-3s.

✅ Eggs – One of the most bioavailable protein sources.

✅ Bone Broth & Collagen – Supports skin, joints, and gut health. Try my homemade bone broth recipes here.

✅ Legumes (Beans, Chickpeas & Lentils) – Great for plant-based eaters, rich in fibre and minerals.Try my high-protein bean burger recipe here.

✅ Edamame, Tempeh & Tofu – Complete plant proteins, making them excellent choices for vegans and vegetarians.

My Experience as a Coach: Why Most People Don’t Realise the Dangers

As a personal trainer, I’ve worked with countless clients who consume ultra-processed protein shakes and bars without a second thought. When I check the ingredients and warn them about the potential health risks, they often look at me like I’m overreacting.

Many assume that because these products are sold as “fitness” foods, they must be healthy. They’re resistant to change—until I break down the science and show them exactly how these artificial additives affect their metabolism, gut health, and long-term well-being.

Once they make the switch to cleaner protein options (or whole foods), they notice the difference—better digestion, fewer cravings, and even improved energy levels.

Conclusion: Should You Ditch Protein Powders?

Not all protein powders are bad, but most are highly processed UPFs with hidden health risks. If you’re serious about long-term health, it’s worth switching to cleaner protein options or prioritising whole foods.

Before your next shake, check the label—your body (and brain) will thank you.

More About UPFs:

Ultra-Processed People - Why Do We All Eat Stuff That Isn’t Food … and Why Can’t We Stop? by Chris Van Tulleken - Book
Ultra-Processed People - Why Do We All Eat Stuff That Isn’t Food…and Why Can’t We Stop? by Chris Van Tulleken - Audible
The Harsh Reality of Ultra-Processed food - with Chris van Tulleken - YouTube
The Junk Food Doctor: “THIS Food is Worse Than Smoking! - Podcast

Is Your Protein Shake Killing You? The Truth About Ultra-Processed Protein Powders and Bars