Ghost Protein Review
📌 Overview and Key Takeaways
Is Ghost protein powder good for you?
This is a Certified Nutrition Coach’s in-depth Ghost protein review.
Is Ghost Protein Powder Good for You?
Ghost Nutrition Facts
Ghost makes several different flavors of whey and pea protein powder.
But for the sake of simplicity, I am going to review its whey-based Cereal Milk Flavor, which is one of their best sellers.
Because it is a protein shake or powder, I am going to start my Ghost whey protein review by talking about the Nutrition Facts.
1 serving of Ghost Cereal Milk Whey Protein Powder contains 130 calories, 1.5g of total fat, 4g of total carbohydrates, 2g of sugar, and 25g of protein.
From a nutritional standpoint, this looks like a great source of protein.
There is a high protein to calorie ratio and only a few grams of sugar.
There is no fiber, which is not ideal for digestion, but that is to be expected for a whey protein powder.
In summary, this appears to be a classic protein shake or powder designed to help you increase your protein intake.
I would not recommend using it as a meal replacement, as it does not have a balanced nutrition profile, but it could make for a good high protein snack.
Ghost Ingredients
The Nutrition Facts are really only the tip of the iceberg when it comes to protein powder.
In order to understand if a protein powder is actually good for you, you have to look at the ingredients.
There are over 10 ingredients in Ghost Cereal Milk Whey Protein Powder, which is not a good sign.
Generally speaking, the fewer ingredients in a protein powder, the better.
Whey Protein
The first ingredient is whey protein, which is a blend of 90% whey protein isolate and 10% whey protein concentrate.
Whey protein isolates and concentrates are made by removing the non-protein (fats, sugars, etc.) components of milk, thereby concentrating the protein components to higher levels.
While whey is a quality source of protein, it is notorious for causing digestive issues like bloating and diarrhea.
This is especially the case for whey protein concentrates, which contain a lot of lactose.
Lactose is a sugar in milk that 36% of American adults cannot fully digest (NIDDK, 2018).
It is important to point out that the whey protein in Ghost Cereal Milk Whey Protein Powder is “sunflower lecithinated.”
Sunflower lecithin is an ultra-processed emulsifier derived from sunflower seeds.
It improves solubility, but is not something you want to put in your body every day.
Food Additives
Most of the ingredients in Ghost Cereal Milk Whey Protein Powder are food additives:
Sunflower Lecithin (emulsifier), Natural and Artificial Flavors, Cellulose Gum (thickener), Xanthan Gum (thickener), Sucralose (artificial sweetener)
Regularly eating ingredients like these can not only upset your stomach, but also alter the composition of your gut microbiome (North Clin Istanb, 2019).
Over time, this can lead to gut dysbiosis (Microorganisms, 2022), which has been linked the development of a wide range of chronic diseases including type 1 diabetes and obesity (J Exp Med, 2019).
It is worth noting that I included “Natural Flavors” in the list of problematic ingredients because whereas food manufacturers are required to disclose their ingredients, natural flavor manufacturers are not.
They can add solvents, preservatives, emulsifiers, carriers and other additives to a flavor that qualifies as “natural” under current regulations.
This means that the Natural Flavors in Ghost Cereal Milk Whey Protein Powder could be a catch-all term for everything that the manufacturer would rather not spell out on the ingredient list.
It is also worth mentioning that Ghost puts the following warning on all of its protein powders:
WARNING: This product is only intended for healthy adults. Immediately discontinue use and consult a licensed, qualified healthcare professional if you experience any adverse reaction to this product.
The fact that Ghost warns its customers about possible side effects is concerning.
Only medications should feature warning labels like this.
Ghost Taste and Texture
Taste is so subjective that I hesitate to include it in this Ghost protein review.
A protein powder that one person loves might make another person gag.
And if you read product reviews on Amazon, you will find both 5 star reviews and 1 star reviews of the same exact recipe.
For the sake of this Ghost protein powder review, however, I will share my thoughts on how Ghost protein tastes and mixes.
Ghost Cereal Milk Whey Protein Powder tastes quite good.
It is less chalky than most protein powders and although it contains Sucralose, it does not have a bad aftertaste.
The flavor is not very pronounced, but it does remind me of cereal milk.
It also mixes really well.
All in all, if it were not for the ultra-processed and artificial ingredients, I would drink Ghost protein.
Sources
- National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK). Definition & Facts for Lactose Intolerance. 2018.
- Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
- Microorganisms (Microorganisms). Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options. 2022.
- The Journal of Experimental Medicine (J Exp Med). The gut microbiome: Relationships with disease and opportunities for therapy. 2019.
Editorial Guidelines
This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.
Drink Wholesome makes protein powder for sensitive stomachs, GERD, IBS, and other gut issues. It’s suitable for most food sensitivities, including lactose intolerance, and won’t cause side effects like bloating, constipation, and reflux. Drink Wholesome is the best protein powder for sensitive stomachs because it’s additive, dairy, and gluten-free. It’s also made from minimally-processed protein sources like egg whites and almonds. Other protein powders are made from ultra-processed protein concentrates and isolates, which look nothing like real food. Drink Wholesome makes gut-friendly Protein Powders and Meal Replacement Powders. Protein powder is high in protein and low in everything else, whereas meal replacement powder contains fats, carbs, fiber, and protein because it’s intended to replace the nutritional value of a balanced meal. We make three types of stomach-friendly Protein Powder: Collagen Protein Powder, Egg White Protein Powder, and Vegan Almond Protein Powder. As long as you get protein from a variety of sources, any type of protein can help you meet your total daily protein needs. In other words, for someone with a balanced diet, there is no advantage to consuming one type of protein over another. Order Samples to see which type you like the most. If you’re wondering which Drink Wholesome product is best for you, ask our Registered Dietitian. For personalized medical advice, consult your healthcare provider.
Frequently asked questions
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PREP TIME 5 min COOK TIME 5 min SERVES 2 In a blender, combine the egg whites, milk, ¼ cup blueberries, and almond butter. Pour the mixture into a small mixing bowl and add the protein powder and flour. Whisk until smooth. Pour ⅓ cup batter onto a heated and greased (or non-stick) pan to form pancakes. Cook each side for 2-3 minutes. This recipe makes 4-5 pancakes. Then, in a small saucepan, heat ¾ cup blueberries and the maple syrup over medium heat, stirring occasionally, for about 8 minutes. Plate the pancakes and spoon blueberry jam on top.High Protein Blueberry Pancakes
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