We talk a lot about the benefits of protein, but do you get the same benefit from protein powders

as you would from chicken or tofu?

Today we're looking at how different types of protein affect appetite, and whether that

protein shake really stacks up to a steak.

Music stacks up to a steak. Welcome to the Nutrition Diva podcast, where we take a closer look at nutrition

news, research, and trends, and answer your food and nutrition questions.

I'm your host, Monica Reinagle, and today's episode was prompted by an email from Noah, who wrote,

You talk a lot about the benefits of protein, such as satiety and muscle growth and recovery,

but do protein supplements, like protein powders, have the same benefits as eating protein from foods like chicken or fish,

or do we lose some of the

benefit from the processing? I really appreciate this question because processing often does

impact how our bodies respond to nutrients. We can't assume that we'll get the same benefit from a

nutritional supplement as we'd get from a whole

food that contains that same nutrient. Vitamins, minerals, and other food components

often work synergistically, meaning that the whole is often greater than the sum of its parts.

A good example of this is vitamin K. That's a nutrient that's found in

vegetables like spinach, kale, broccoli, and Brussels sprouts. And researchers noticed that people

whose diets are high in vitamin K, because they're high in those foods, have a much lower

incidence of bone fractures as they get older.

Unfortunately, subsequent trials involving vitamin K supplements had no effect on fracture risk.

And that may be because the foods that are high in vitamin K are also rich in calcium,

magnesium, fiber, and other

...