What is the best egg white protein powder for weight loss?
Written by Jack Schrupp and reviewed by Ella McGonagle, M.S. Nutrition
drink wholesome is the best egg white protein powder for weight loss. It is additive-free, dairy-free, and made with real foods, not protein isolates – 99% of supplements fail to meet at least one of these criteria. This makes it perfect for gut issues and sensitive stomachs, as well as for people just looking to boost their protein intake without the processing and added junk. Order samples to see if our protein powder is right for you.
“It has ingredients you can actually pronounce and is freaking delicious.”
drink wholesome is the best egg white protein powder for weight loss.
How protein helps with weight loss.
In theory, losing weight is simple; all you have to do is maintain a calorie deficit – eat fewer calories than you burn. Anyone who has tried to lose weight, however, will tell you that doing so is much easier said than done.
Hunger is a powerful sensation, and depriving your body of calories it thinks it needs is uncomfortable. Your body does not like to be uncomfortable, and it will not shut up until you give it what it wants. In this case, it wants food, which is the main reason why losing weight is so hard. Even the most stubborn person can only fight hunger for so long, and will eventually eat (often more than he or she needs to).
The first secret to weight loss is therefore to prevent hunger. In order to do so while maintaining a calorie deficit, you have to eat the right foods. Some foods are satiating, meaning they fill you up. Others are not. The trick is to eat more of the former, and fewer of the latter. High protein foods are among the most satiating foods and thus help with weight loss. They keep you feeling full for longer, which helps prevent cravings and overeating.
The second secret to weight loss is to build muscle. People with more muscle mass have faster metabolisms and burn more calories because it takes more energy (calories) to build and maintain muscle than fat. In order to build and maintain muscle mass, you have to eat protein because muscle growth can occur only if muscle protein synthesis exceeds muscle protein breakdown. This is called positive muscle protein balance, and is regulated by two mechanisms: resistance exercise (lifting weights) and amino acid availability. Amino acids are the building blocks of protein, and there are 20 of them, 9 of which must come from food. These “essential” amino acids are the reason why eating enough protein is important if you want to build muscle.
Basically, increasing the percentage of your calories that come from high protein foods will help you lose weight. You should aim to get most of your protein from normal foods like eggs, fish, legumes, meat, and nuts. Getting enough protein this way can be challenging for some people, however, which is where protein powder comes in handy. Boosting your protein intake with protein powder is easy for a few reasons. First of all, protein powder can be added to smoothies and recipes. Protein powder can also be mixed with milk or water to make a quick protein shake. Protein shakes are great for people who have trouble swallowing, people with sensitive stomachs, and people who need a convenient meal or snack.
What is the best egg white protein powder for weight loss?
Any type of protein can help you achieve your nutritional goals, but if you are reading this article, you have already chosen egg white protein powder. This was a great choice.
The egg white, also known as the albumen, is the clear liquid that surrounds the yellow yolk of an egg. It constitutes two thirds of the egg by weight, and is made up of 90% water and 10% protein. Egg white protein powder is made with dried egg whites. Spray drying is the most common way to dry (dehydrate) egg whites, and involves spraying pasteurized egg whites into a chamber through which hot air is passing. This process removes almost all of the moisture, leaving behind a fine white powder that is roughly 80% protein. This gives egg whites, pound for pound, the heaviest protein punch of any whole food.
Dried egg whites are basically nature’s protein powder! Most other dietary protein sources (peas, whey, etc.) have to be mechanically or chemically stripped of other nutrients (fats, carbs. etc.) before they can be used as protein powder. Not all egg white protein powders are created equal, however. Keep reading to learn more.
Most egg white protein powders are full of emulsifiers, stabilizers, thickeners, sweeteners, and flavors. Ingredients like these improve characteristics like taste, texture, and shelf stability, but can cause uncomfortable side effects and long-term gut damage. More and more research shows that disruptions to the composition and function of the gut microbiome (the collection of microorganisms that help you digest food) plays a role in the development of chronic diseases ranging from gastrointestinal inflammatory and metabolic conditions to neurological, cardiovascular, and respiratory illnesses. This is why it is important to read the ingredients before buying egg white protein powder, or any protein powder for that mater.
Why drink wholesome?
drink wholesome is additive-free.
One of the reasons why we make the best egg white protein powder for weight loss is that we do not use food additives. Most protein powders, on the other hand, are full of food additives. Although not necessarily bad for you in small quantities, additives can add up quickly (especially if you drink a protein shake every day), and cause gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, and stomach pain.
Food additives are hard to digest, and sit in your gut for longer than food should, which gives your gut bacteria more time to eat. As they eat, these bacteria produce gas, causing bloating and stomach pain. Gas also slows colonic transit (the amount of time it takes food to travel through the colon), which can lead to constipation. In the long term, food additives can disrupt regulatory pathways in the intestine and trigger the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.
When buying protein powder, one additive to avoid in particular is artificial sweeteners. Artificial sweeteners are among the most harmful food additives in the long term as they alter the composition of your gut microbiota. This can lead to serious, chronic GI problems, widespread inflammation, and permanent damage to the gut microbiome.
Some sweeteners, especially sugar alcohols like xylitol, are poorly absorbed by the gut, meaning they feed your hungry gut bacteria. They can also cause diarrhea because they draw water into your intestines. Now you finally have something to blame for those post-protein shake trips to the bathroom!
Here is a list of the most common food additives in protein powder:
acacia gum, acesulfame potassium, artificial flavors, aspartame, carrageenan, cellulose gum, dextrin, dextrose, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, “natural” flavors, maltodextrin, rice syrup solids, soy lecithin, silica, sucralose, sunflower lecithin, xanthan gum, xylitol
When it comes to identifying food additives, go with your gut. 😉 As a rule of thumb, additives are ingredients that you cannot pronounce. Food additives are not the only thing to avoid when buying protein powder, however. There are several other ingredients that can upset your stomach.
Protein Matrix Comprised of (Whey Protein Concentrate, Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids, Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain.
*This is the actual ingredient list of one of the best-selling protein powders in the United States.
drink wholesome is dairy-free.
Another reason why we make the best egg white protein powder for weight loss is that we do not use dairy-based proteins. Many protein powders are made with whey and casein, which are byproducts of cheese and yogurt production, and known to cause digestive issues. This is especially true for people with lactose intolerance and irritable bowel syndrome (IBS).
Over one in three Americans are lactose intolerant, and the prevalence of IBS is somewhere between 10 and 15 percent in the United States. Irritable bowel syndrome (IBS) is a poorly understood condition, and it is unclear why dairy triggers symptoms. Lactose intolerance, on the other hand, is clearly understood. People with lactose intolerance are unable to fully digest lactose, the sugar in dairy. As you just learned, partially digested food feeds the bacteria in your gut, which produce gas and cause side effects.
drink wholesome is made with real foods.
A final reason why we make the best egg white protein powder for weight loss is that we do not use protein isolates. Most protein powders, on the contrary, are made with protein concentrates and/or isolates, foods stripped of everything but the protein. They appear on the ingredient list as “pea protein” and “whey protein” as opposed to “peas” and “whey.”
I will not go into the details, but protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming protein powder. Sometimes, manufacturers use chemical solvents like hexane to isolate (separate) the protein from the food. This means that what you end up putting into your body looks nothing like real food.
If you think about it, your gut was designed to digest naturally occurring foods, not laboratory formulated imitations, so if you feed it anything but real food, it might get upset. The long term implications of eating processed foods are still not well understood, but more and more research is finding that it can alter the composition of your gut microbiota, and lead to permanent damage to your gut microbiome.
Your gut does more than just help you to digest food; it protects against pathogens, educates your immune system, and affects directly or indirectly most of your physiologic functions. Disruptions to the gut microbiome have therefore been linked to the development of many chronic diseases. It follows that it is in your best interest to avoid protein powders made with protein concentrates and isolates.
Instead of using protein concentrates or isolates, we make the best best egg white protein powder for weight loss with whole foods like egg whites and almonds. Egg whites are simply pasteurized and dried before becoming protein powder. Almonds are just roasted, pressed to remove some of the oil, and ground. Whole foods like these are an easy to digest, gut-friendly alternative to protein concentrates and isolates.
Whole foods contain a variety of enzymes and other digestive aids that help to break down the food, making it easier for the body to absorb the nutrients. Protein isolates and concentrates, on the other hand, have been stripped of these digestive aids, making them harder for the body to digest and absorb. Moreover, minimally-processed plant-based foods like almonds are rich in fiber, which helps promote healthy digestion and regular bowel movements.
Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for your gut. Egg whites are low in fiber, low-FODMAP, naturally alkaline, and have the highest protein digestibility-corrected amino acid score (PDCAAS) of any whole food. Our customers have experienced fewer digestive issues with egg white protein powder than with any other type of protein powder. If you cannot eat eggs, try our vegan almond protein powder. We prefer almonds to other plant protein sources because they are more gut-friendly. Research suggests that almonds possess prebiotic properties that can improve the diversity and composition of the gut microbiome.
“I’ve had Crohn’s disease for 20+ years and it’s always been hard to find a protein powder my stomach can handle. I’ve had no problem digesting drink wholesome AND it tastes great. I highly recommend this protein powder if you have IBS or Crohn’s.” – Jesse
drink wholesome is the best best egg white protein powder for weight loss.