6. Yellow pea protein powder
70 calories, 1g fat, 1g carbs, 14g protein per 15g serving
Like brown rice protein, a yellow pea protein powder isn’t going to contain all the essential amino acids you need for building muscle. But if you’re lactose intolerant or allergic to soy, it’s worth adding to your more limited rotation. “A lot of studies show it can prevent hypertension and kidney disease,” says White. Just pair it with another protein source, such as beans, quinoa, or tofu, to make it complete, and use it in moderation, says White. “It may cause calcium to leak out of the bones due its affect on uric acid levels in the body—which can lead to flare ups for people with gout,” he says.
We like: Source Naturals ($30.98 for 32 oz; sourcenaturals.com)
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