Should I switch my protein powder?

Q:

A friend has been telling me hemp protein powder is better than the whey protein I use in my weight-loss smoothies. Should I make the switch?

A:

You might consider giving it a try. Hemp protein comes from the same plant species as marijuana but doesn’t have any mind-altering properties. It hasn’t been studied as extensively as other plant-based proteins, but we do know it has plenty of perks!

Each 1⁄4 cup of the powder—about what you’d add to a smoothie— delivers 15 grams of protein, 8 grams of fiber and 120 calories. That’s slightly less protein than other powders, but much more fiber, which could explain why hemp has been found to help you feel fuller, plus lower post-meal blood-glucose levels, two factors that benefit weight loss. In addition, hemp contains omega-3 fats that improve mood and reduce the risk of anxiety and depression. A brand to try: Bob’s Red Mill Hemp Protein Powder (at supermarkets).

Q

I practically live outside this time of year and get plenty of sun exposure. So do I really need to get more vitamin D?

A

Yes! Your skin makes vitamin D when it’s exposed to the sun’s ultraviolet rays. But not only does that process slow with age, it’s also blocked by sunscreen. So even if you spend a lot of time outside, it pays to supplement your diet with D to get benefits like stronger bones and improved immunity. Plus, research shows that people with healthy levels of D are three times less likely to develop diabetes than those who are lacking.

Not many foods are rich in D, but you can enjoy options fortified with it, like orange juice, milk (even some plant-based varieties) and cereal. You might also consider a liquid vitamin, which is easily absorbed. Just be sure to pick D-3, which is the type of D your body needs. A few drops on your tongue gives you a daily dose of 2,000 IU. One to try: Thorne Vitamin D Liquid (Thorne.com).