How to Find the Best Simple Protein Powder
📌 Overview and Key Takeaways
This is a Nutrition Coach’s guide on how to find the best simple protein powder.
Discover how to meet your protein needs with simple ingredients.
Simple Protein Powder
What Is Simple Protein Powder?
Take a look at the following ingredients:
Whey Protein Concentrate, Maltodextrin, Non-Fat Dry Milk, Acacia Gum Fiber, Cereal Pieces (Sugar, Corn Flour, Whole Grain Oat Flour, Corn Syrup, Modified Corn Starch, Cocoa (processed with Alkali), Soybean and/or Partially Hydrogenated Soybean Oil, Fructose, Salt, Calcium Carbonate, Natural and Artificial Flavors, Sodium Ascorbate, Zinc Oxide, Niacinamide, Reduced Iron, Retinyl Palmitate, Pyridoxine Hydrochloride, Cholecalciferol, Thiamin Mononitrate, Riboflavin, Cyanocobalamin, Folic Acid, Wheat Starch), Medium Chain Triglycerides, Oat Flour, Cocoa Powder (processed with Alkali), Natural and Artificial Flavors, Whey Protein Isolate, Guar Gum, Xanthan Gum, Sucralose, Lactase, Ascorbic Acid, Sodium Molybdenate, Protease, Amylase, Zinc Oxide, dl-alpha Tocopherol Acetate, Cholecalciferol, Niacinamide, Manganese Gluconate, Seleniomethionine, Beta Carotene, Copper Glucon ate, d-calcium Pantothenate, d-biotin, Pyridoxine Hydrochloride, Thiamine Hydrochloride, Riboflavin, Chromium Picolinate, Cyanocobalamin, Folic Acid
This is the ingredient list of one of the best-selling protein powders in the United States.
It is a perfect example of what a simple protein powder does NOT look like.
Simple protein powder is protein powder made from a short list of simple ingredients.
Having more than 5 ingredients is a sign that a protein powder is probably not good for you.
Generally speaking, the more ingredients a protein powder has, the more added junk it has.
Simple ingredients, to put it simply, are ingredients that you can find in nature or make in your home kitchen.
An egg and an almond are examples of simple ingredients.
Hydrolyzed whey protein isolate, xanthan gum, and sunflower lecithin, on the other hand, are not simple ingredients.
Note that most protein powders are made from protein concentrates and isolates, which are anything but simple.
The average protein isolate, for example, undergoes some combination of the following:
centrifugation, ultrafiltration, alkaline extraction, acid precipitation, pH fluctuation, enzymatic hydrolysis, ion exchange
In short, protein isolates are certainly not something you can find in nature or make at home.
It is important to note that some seemingly simple protein powder ingredients like natural flavors may not be what they seem.
Did you know that while food manufacturers are required to disclose their ingredients, flavor manufacturers are not?
They can add solvents, preservatives, emulsifiers, carriers and other additives to a flavor that qualifies as “natural” under current regulations.
It follows that if you want simple, you should only use protein powders made from whole food ingredients.
Product Quiz
What Is the Best Simple Protein Powder?
As long as you are eating a balanced diet, the type (egg, pea, whey, etc.) of protein powder you use does not matter, at least as far as nutritious is concerned.
Ingredients do matter, however.
Many protein powders contain ingredients known to cause painful side effects and even long-term health problems.
Among these ingredients are food additives, dairy-based proteins, and protein concentrates/isolates.
🚫 Avoid Food Additives
Regularly eating emulsifiers, thickeners, and other additives can not only upset your stomach, but also alter the composition of your gut microbiome (North Clin Istanb, 2019).
This can lead to gut dysbiosis, or an imbalance in gut microbiota, which contributes to chronic diseases like obesity, type 2 diabetes, and even certain cancers (Microorganisms, 2022; World J Gastroenterol, 2019).
Keep in mind that your gut does more than just help you digest food; it also plays a role in immunity, metabolism, and other important physiological functions.
⚠️ Here is a list of the most common food additives in protein shakes and powders:
- acacia fiber
- acacia gum
- acesulfame potassium
- artificial flavors
- ascorbic acid
- aspartame
- calcium carbonate
- carrageenan
- cellulose gum
- dextrin
- dicalcium phosphate
- dipotassium phosphate
- erythritol
- gellan gum
- guar gum
- gum arabic
- inulin
- locust bean gum
- maltitol
- maltodextrin
- mono- and diglycerides
- ‘natural’ flavors
- rice bran extract
- rice dextrin
- rice hulls
- rosemary extract
- silica
- silicon dioxide
- sodium alginate
- soluble corn fiber
- sorbitol
- soy lecithin
- sucralose
- sunflower lecithin
- tocopherols
- tricalcium phosphate
- xanthan gum
- xylitol
- zinc oxide
As a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.
🚫 Avoid Dairy-Based Proteins
Dairy-based proteins like whey and casein, although not an issue for everyone, can cause digestive issues.
This is usually because they contain lactose, a sugar many individuals with sensitive stomachs cannot fully digest.
But you might be sensitive to dairy-based proteins even if you are not lactose intolerant.
This is particularly true for casein protein, which forms a gel-like substance in your stomach that slows down digestion.
🚫 Avoid Protein Concentrates and Isolates
You might also want to avoid ultra-processed protein concentrates and isolates.
Most protein shakes and powders are made from one or both of these ultra-processed protein sources, which have been mechanically and/or chemically stripped of everything but the protein.
This includes the enzymes, fiber, and other natural digestive aids that help your gut break them down.
You therefore do not digest them in the same way that you do whole foods, which could affect your gut health.
Studies show that regularly eating protein concentrates and isolates might disrupt your gut microbiome and cause the formation of toxic byproducts in your gut (Nutrients, 2018; Mol Nutr Food Res, 2024).
You should thus look for protein shakes and powders made from whole food protein sources like egg whites and almonds, which are easier to digest and absorb.
Order Samples to see for yourself.
Sources
- Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
- Microorganisms (Microorganisms). Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options. 2022.
- World Journal of Gastroenterology (World J Gastroenterol). Gut microbiota-derived metabolites as central regulators in metabolic disorders. 2019.
- Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
- Molecular Nutrition & Food Research (Mol Nutr Food Res). In Vitro Fermentation of Animal and Plant Protein Isolates by the Human Gut Microbiota Under High and Low Carbohydrate Conditions.. 2024.
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.
Frequently asked questions
Who Is Drink Wholesome for?
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.
Why Is Drink Wholesome Good for Sensitive Stomachs?
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.
What’s the Difference Between Protein Powder and Meal Replacement Powder?
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.
What’s the Difference Between Almond, Collagen, and Egg White Protein?
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.
Ask Nutrition Coach
If you’re wondering which Drink Wholesome product is best for you, ask our Certified Nutrition Coach. For personalized medical advice, consult your healthcare provider.
High Protein Balls
PREP TIME
5 min
COOK TIME
5 min
SERVES
2
Ingredients
- ⅓ cup Protein Powder
- ½ cup nut butter
- ¼ cup maple syrup
- 1 tsp vanilla extract
- ½ cup rolled oats
- ¼ cup mini chocolate chips
- ¼ cup shredded coconut
Instructions
Combine the Protein Powder, nut butter, syrup, extract, and oats in a food processor or blender. Pulse until well combined. Add the chocolate and coconut, and pulse a few more times. Roll the dough into 10 balls. Enjoy!
Author(s)
Protein Powder Samples
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