Palatinose Isomaltulose – a disaccharide carbohydrate composed of glucose and fructose. It is naturally present in honey and sugarcane extracts, produced industrially from table sugar, and used as a sugar alternative. It tastes like table sugar with half the sweetness and a low glycemic index. See the definition for "sweeteners" for further information and comparison to other options.

 

Paleo – a modern fad diet consisting of foods thought by its proponents to mirror those eaten by humans during the Paleolithic era. The diet avoids food processing and typically includes vegetables, fruits, nuts, roots, and meat and excludes dairy products, grains, sugar, legumes, processed oils, salt, alcohol, and coffee. Advocates promote the paleolithic diet as a way of improving health. There is evidence that following it may improve body composition and metabolism compared with the typical Western diet or with diets recommended by some European nutritional guidelines. On the other hand, following the diet can lead to dietary deficiencies such as inadequate calcium intake, and side effects can include weakness, diarrhea, and headaches.

 

Pantothenic Acid (Vitamin B5) – a B Vitamin naturally present in foods, added to foods, and available as a supplement. It is used to make coenzyme A (CoA), a chemical compound that helps enzymes build and break down fatty acids and perform other metabolic functions, and the acyl carrier protein, which is also involved in making fats. The Recommended Dietary Allowance (RDA) for men and women ages 19+ years is 5 mg daily. The best sources are beef, chicken, organ meats, fortified cereals, and some vegetables.

 

Papain – a proteolytic enzyme used as a meat tenderizer and stabilizing agent in the brewing industry, is recovered from the latex of papaya fruit. It is a popular folk remedy to reduce pain, inflammation, and swelling. It has also been used to improve digestion and to treat infections, diarrhea, and allergies. However, these claims have not been validated by the FDA.

 

Pea Protein – a supplement made by extracting protein from yellow peas. Pea protein is a high-quality protein and a great source of iron. It can aid muscle growth, weight loss, and heart health. It is typically used to increase the protein content of smoothies and shakes and is an excellent fit for almost any diet since it is naturally vegan and hypoallergenic.

 

Pectin – is a soluble fiber found in fruits. It is used as a thickener in cooking and baking. It is also sometimes used to make medicine. It binds substances in the intestines. It might also reduce how much cholesterol the body absorbs from foods. People use pectin for high cholesterol, prediabetes, heartburn, diarrhea, and many other conditions, but there is no good scientific evidence to support these uses.

 

Phenylalanine – an amino acid. There are three forms: L-, D-, and DL-phenylalanine. L-phenylalanine is found naturally in foods such as meat and eggs. Amino acids are the building blocks of protein. L-phenylalanine is an essential amino acid. It is the only form of phenylalanine found in proteins. D-phenylalanine is not an essential amino acid, and its role in the body is not currently understood. DL-phenylalanine is made in a lab. People use it for a disorder that causes white patches to develop on the skin (vitiligo). It is also used for attention-deficit hyperactivity disorder (ADHD), chronic pain, aging skin, depression, and many other purposes. However, there is no good scientific evidence supporting most of these uses. It can trigger allergenic reactions with symptoms such as itching, swelling of the face and hands, trouble breathing, and a tingling feeling in the mouth.

 

Phenylketonuria (PKU) – a rare inherited disorder that causes an amino acid called phenylalanine to build up in the body. A change in the phenylalanine hydroxylase gene causes PKU. This gene helps create the enzyme needed to break down phenylalanine.

 

pH Level – The pH scale indicates whether something is acidic, neutral, or alkaline. A specific balance of acid to alkaline, or pH balance, is needed in your body. The pH balance of substances, such as bodily fluids and organs, can affect digestion, hormones, metabolism, and overall body function. When your body is healthy, it maintains a pH balance on its own. Most of this balancing occurs in your kidneys, which filter acids and bases. Any acids or bases your body does not need then leave your body in your urine. The pH of the human body lies in a tight range between 7.35-7.45, and any minor alterations from this range can have severe implications.

 

Phosphorus (P) – one of the six electrolytes and an essential element of bones, teeth, and cell membranes. It helps to activate enzymes and keeps blood pH within a normal range. It can be found in foods (organic phosphorus) and is naturally found in protein-rich foods such as meats, poultry, fish, nuts, beans, and dairy products. Phosphorus in animal foods is absorbed more quickly than in plant foods. Symptoms of phosphorus deficiency include loss of appetite, anxiety, bone pain, fragile bones, stiff joints, fatigue, irregular breathing, irritability, numbness, weakness, and weight change. In children, decreased growth and poor bone and tooth development may occur. The RDA for phosphorus for adults is 700mg.

 

Phylloquinone (Vitamin K) – a fat-soluble vitamin that comes in two forms. The primary type is called phylloquinone, found in green leafy vegetables like collard greens, kale, and spinach. It helps to make various proteins that are needed for blood clotting and the building of bones. It is found throughout the body, including the liver, brain, heart, pancreas, and bone. It is broken down very quickly and excreted in urine or stool. Because of this, it rarely reaches toxic levels in the body, even with high intakes, as may sometimes occur with other fat-soluble vitamins. The RDA is 120 micrograms (mcg) daily for men and 90 mcg for women.

 

Plant-Based Protein – plant-forward diets have increased in popularity over the past several years. Research shows that following a plant-forward diet can improve health and reduce environmental impact. Some plant-based proteins lack essential amino acids, but eating a variety of plant-based protein sources throughout the day will ensure that your body’s needs are met.  Plant-based foods rich in protein and fiber include grains, beans, nuts, seeds, and soy. Plant-based foods also contain essential antioxidants, vitamins, and minerals that benefit overall health. You can supplement your intake by adding plant-based protein powder to foods, drinks, and shakes.

 

Polydextrose – a complex carbohydrate made from glucose. It is made in a lab and is not digested by the body. Polydextrose is often used as a prebiotic. It does not get digested by the human body. Instead, it is digested by good bacteria found in the colon. This helps the good bacteria to grow, which is why it is used as a prebiotic. Prebiotics act as food for probiotics (good bacteria). People use it for constipation, prediabetes, diabetes, irritable bowel syndrome (IBS), and many other conditions, but there is no good scientific evidence to support these uses.

 

Polysorbate 80 – helps solubilize ingredients and is considered safe by the FDA for specific vitamin and vitamin-mineral preparations, which can contain up to 475 milligrams per daily serving. One of the biggest concerns regarding polysorbates is the presence of carcinogens in specific applications.

 

Polyunsaturated Fat – these are healthy fats when consumed in small amounts. They are designated by having more than one double bond in their carbon chain. They supply omega-3 and omega-6. Your body cannot make these essential nutrients on its own. They can also help to maintain healthy cholesterol levels. Cholesterol is a fatty substance in your blood. Sources include foods like oily fish such as mackerel and salmon, sunflower oil and corn oil, and some seeds and nuts like walnuts, pine nuts, sesame seeds, and sunflower seeds.

 

Positive Osmolarity – units of concentration that are often used in reference to biochemistry and body fluids. Positive osmolarity refers to having substances in balance with the normal stasis of the body. When referencing positive osmolarity for substances such as electrolytes, that means the occurrence of electrolytes is in the same ratio as what naturally exists in the body. An excellent example of positive osmolarity is the ratio of sodium to potassium, which is naturally one part sodium to three parts potassium, or 1:3. Ingesting electrolytes in keeping with this ratio will allow the body to access, use, and benefit from it more rapidly than if it was out of balance, which would make the body work harder to use it.

 

Potassium (K) – is one of the six electrolytes; its central role in the body is to help maintain normal fluid levels inside our cells. Sodium, its counterpart, maintains normal fluid levels outside of cells. Potassium also helps muscles to contract and supports normal blood pressure. Foods high in potassium include leafy vegetables like spinach and Swiss chard, avocado, sweet potato, bok choy, white beans, beets, Brussel sprouts, broccoli, cantaloupe, and bananas. Symptoms of potassium deficiency include muscle weakness, extreme fatigue, heart palpitations, tingling and numbness, and constipation. The RDA for potassium for adults is 4,700mg.

 

Powder – matter in a finely divided state or particulate matter. Many food and drink products are sold in a dehydrated, powder form, in which the user adds liquid to rehydrate them before consumption. While fresh foods and drinks are always preferred, the convenience and cost-effectiveness of powdered products make them the preferred choice for many people. In addition, modern advancements in food technology have closed the gap between fresh and powder products, keeping the flavors and efficacy nearly identical.

 

Protease – an enzyme that breaks down proteins and peptides. It may aid in cellular repair by breaking down waste proteins. This effect is most helpful for stomach ulcers and skin burns. They may also help maintain healthy inflammatory processes. However, the FDA has not yet validated these claims.

 

Prebiotics – are special plant fibers that help healthy bacteria grow in your gut. They make your digestive system work better. Prebiotics are a source of food for your gut’s healthy bacteria. They are carbs your body cannot digest. So they go to your lower digestive tract, acting like food to help the beneficial bacteria grow. You will find prebiotics in many fruits, vegetables, and whole grains such as apples, artichokes, asparagus, bananas, barley, berries, chicory, cocoa, dandelion greens, flaxseed, green vegetables, leeks, legumes, oats, onions, tomatoes, soybeans, and wheat.

 

Preservatives – added to food to fight spoilage caused by bacteria, molds, fungi, and yeast. Preservatives can keep food fresher for longer periods, extending its shelf life. Food preservatives are also used to slow or prevent color, flavor, or texture changes and delay rancidity. Some food preservatives, such as sodium nitrate, BHA, and BHT, should be avoided as they can cause health issues.

 

Prickly Pear Extract (Opuntia Ficus-Indica) – a plant native to Mexico. Its fruit and stems are commonly eaten and used as medicine in Mexican cultures. It might lower blood sugar and cholesterol levels by reducing how much the stomach absorbs. People most commonly use it for diabetes. It is also used for enlarged prostate, hangover, high cholesterol, and many other purposes, but there is no good scientific evidence to support these uses.

 

Probiotics – live bacteria and yeasts that are good for you, especially your digestive system. We usually think of these as germs that cause diseases. But your body is full of bacteria, both good and bad. Probiotics are often called "good" or "helpful" bacteria because they help keep your gut healthy. You can find them in supplements and some foods, like yogurt. Doctors often suggest them to help with digestive problems.

 

Processed Foods – any food that has been altered during preparation. Food processing can be as basic as freezing, canning, and cooking. However, many processed foods contain unhealthy additives such as high amounts of sodium or sugar and can have adverse health effects. Consuming highly or heavily processed foods can lead to weight gain, increase the risk of type 2 diabetes, and more. Most food needs some degree of processing. It is essential to carefully read nutritional labels before consumption to understand what additives, preservatives, and other ingredients have been included.

 

Protein – a nutrient your body needs to grow and repair cells, and to work correctly. It is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It comprises the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 proteins make you what you are and keep you that way. The average-weight, sedentary man needs about 55g per day, and the average-weight, sedentary woman needs about 45g daily. Many animal and plant-based proteins exist, including casein, collagen, egg white, hemp, pea, rice, soy, and whey. Protein is found in many foods; you must get enough protein daily. Over time, a lack of protein can make you lose muscle mass, which cuts your strength, makes it harder to keep your balance, and slows your metabolism. It can also lead to anemia when your cells do not get enough oxygen, which makes you tired. Protein-rich foods include lean beef, chicken, salmon, eggs, peanut butter, pasta, low-fat cottage cheese, and lentils. If you exercise regularly or live an active lifestyle, you may need more protein than you get in your diet, so some people drink protein shakes or add protein powders to other foods and beverages. Athletes also drink them to help build muscle. Protein additives also help you if you need extra protein, especially if you are a vegetarian or vegan.

 

          Casein Protein – a protein found in milk that gives milk its white color. Cow's milk consists of around 80% casein protein. In addition to milk,
          casein protein is found in yogurt, cheese, infant formulas, and various dietary supplements. It provides the body with all the amino acids
          necessary to help build muscle. It is digested more slowly than other proteins, so it might be better at reducing appetite and increasing
          feelings of fullness. Some early research shows that taking casein protein improves strength and athletic performance before or after
          exercise. But not all research agrees. Some research also indicates that casein protein works as well as whey protein or creatine to improve
          athletic performance. However, other research shows that whey protein is better than casein protein. If you have a milk allergy, avoiding
          casein protein is best.

 

          Collagen Protein – the most abundant structural protein in the human body, making up over a third of the body’s protein content. While
          humans can produce collagen naturally, age and diet can slow the body’s ability to synthesize this essential protein. As a result, it is often
          added to beverages as a supplement. Minor side effects may include a feeling of heaviness in your stomach and mild diarrhea. Research
          shows that taking 2.5 to 15 grams daily of hydrolyzed collagen is safe. A smaller dose benefits your joints and skin, while a more significant
          amount may help with body composition and muscle mass.

 

          Egg White Protein – comparable to whey and plant-based proteins with around 24 grams of protein per serving, egg white protein is slower
          to digest and contains slightly less leucine (a branched–chain amino acid linked with muscle-building) than whey protein. However, it is
          faster-digesting and higher in leucine than most plant-based products. It is a safe option for those allergic to whey, have dairy allergies, or f
          follow a paleo-style diet.

 

          Hemp Protein – comes from the cannabis plant and is an excellent source of plant-based protein. It does not contain any THC, the
          psychoactive compound found in marijuana. It is a lean source of plant-based protein, making it a great supplement to a plant-based diet.
          About 25% of each hemp seed is protein, and the seeds are low in fat. Eating lean proteins boosts metabolism, benefits digestion, and
          promotes lean body mass. Unlike many animal protein sources, hemp protein contains no cholesterol or saturated fats. Three tablespoons of
          hemp protein powder contain around 90 calories and 3 grams of fat while packing in 15 grams of protein.

 

          Pea Protein – a supplement made by extracting protein from yellow peas. Pea protein is a high-quality protein and a great source of iron. It
          can aid muscle growth, weight loss, and heart health. It is typically used to increase the protein content of smoothies and shakes and is an
          excellent fit for almost any diet since it is naturally vegan and hypoallergenic.

 

          Plant-Based/Vegan Protein – plant-forward diets have dramatically increased in popularity. several years. Research shows that following a
          plant-forward diet can improve health and reduce environmental impact. Some plant-based proteins lack essential amino acids, but eating a
          variety of plant-based protein sources throughout the day will ensure that your body’s needs are met. Plant-based foods rich in protein and
          fiber include grains, beans, nuts, seeds, and soy. Plant-based foods also contain essential antioxidants, vitamins, and minerals that benefit
          overall health. You can supplement your intake by adding plant-based protein powder to foods, drinks, and shakes.

 

          Rice Protein–protein that has been taken from rice. When it is broken down into smaller pieces, it is called rice protein hydrolysate. It is
          taken by mouth for muscle strength and muscle soreness. It is also used in infant formulas for babies allergic to cow's milk. It provides the
          body with nutrients called amino acids. The kinds of amino acids in rice protein might help to protect the body from too much sugar in the
          blood. They might also help to reduce blood pressure and blood fats; however, additional research must be conducted.

 

          Soy Protein – a nutrient-dense source of protein that can safely be consumed several times a week and probably more often, and is likely to
          provide health benefits, especially when eaten as an alternative to red and processed meat. Soy protein can be found in supplements, whole
          soybeans, edamame, tofu, tempeh, miso, soy milk, soy nut butter, and soy sauce. If you have kidney problems, avoid taking large amounts of
          soy.

 

          Whey Protein – the protein from whey, the watery portion of milk that separates from the curds when making cheese. It is commonly used as
          a protein supplement. it might improve the nutrient content of the diet and affect the immune system. People commonly use it for improving
          athletic performance and increasing strength. Whey protein is also used for asthma, diabetes, weight loss, and many other conditions, but no
          good scientific evidence supports most of these uses.

 

Protein Concentrate – if you are new to whey protein supplements, you can take either protein isolate or concentrate. Isolate contains more protein than concentrate. Both will help you optimize physical performance and build muscle. However, isolate is a better option for those sensitive to dairy, and concentrate may help you feel fuller longer since it contains more carbs and fats.

 

Protein Hydrolysate – has a clear advantage over intact proteins, particularly in terms of a higher absorption rate and better muscle protein synthesis. Hydrolyzed whey protein is superior to whey protein for those who are sensitive to lactose but wish to receive the benefits of whey protein. However, whey protein is more cost-effective for getting those same benefits.

 

Protein Isolate – a protein powder that has undergone more processing than a concentrate. Processing protein isolate involves separating and collecting the purest protein fractions. The additional processing helps isolate the protein you want, separating it from the fat, lactose, gluten, etc.

 

Pyridoxine (Vitamin B6) – a Vitamin essential for normal brain development and for keeping the nervous system and immune system healthy. Food sources of vitamin B6 include poultry, fish, potatoes, chickpeas, bananas, and fortified cereals. The Recommended Daily Amount of vitamin B6 for adults 50 and younger is 1.3 milligrams. After age 50, the recommended daily amount is 1.5 milligrams for women and 1.7 milligrams for men.

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