What is the best egg white protein powder?
What are egg whites?
The egg white, also known as the albumen, is the clear liquid that surrounds the yellow yolk of an egg. It constitutes about 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. Keep reading to learn why egg white protein is the best source of dietary protein.
Why use egg white protein?
First of all, egg whites are naturally high in protein. A dried egg white is 80% protein, which gives it, pound for pound, the heaviest protein punch of any whole food. 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.
Egg white protein is complete. A complete protein contains all nine essential amino acids that the body needs but cannot produce on its own. Many dietary proteins, including most plant-based proteins, are not complete.
Egg whites are easy to digest. Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for people with gut issues and sensitive stomachs. It is dairy-free, low in fiber, low-FODMAP, naturally alkaline, and has the highest protein digestibility-corrected amino acid score (PDCAAS) of any dietary protein. Our customers have experienced fewer digestive issues with egg white protein than with any other type of protein.
Finally, egg whites taste good. Most protein powders, on the other hand, have a chalky aftertaste because they are made with protein isolates, foods stripped of everything but the protein. If you have ever had to choke down a protein shake, you know exactly what I am talking about. I would like to mention that this last point is not just about your taste buds. If using protein powder is a chore, it is not sustainable in the long term, which defeats the purpose of using it in the first place. Remember, a diet is not a six-week affair, it is for life. Also, many manufacturers use food additives like xanthan gum to mask the chalkiness of protein isolates. This is why the average protein supplement contains 10+ ingredients, and why it can cause side effects like bloating and diarrhea (more about this later).
Why protein powder?
There are two types of protein supplements: ready-to-drink (store-bought) protein shakes, and protein shakes made with protein powder. In order to make an egg white protein shake with protein powder, you have to mix the powder with milk or water. This requires a blender or a shaker bottle, and a little extra time and effort. Some people prefer ready-to-drink protein shakes because they are more convenient, but if they knew what they were drinking, they would probably vomit.
Ready-to-drink protein shakes are full of emulsifiers, stabilizers, and thickeners. Ingredients like these improve characteristics like shelf stability, but are hard to digest and can cause uncomfortable side effects (more about this soon). This is why I recommend that you make your own egg white protein shakes with protein powder. That said, not all protein powders are created equal, and many contain the same additives found in ready-to-drink protein shakes! Keep reading to learn why you should avoid food additives.
Why drink wholesome?
Some egg white protein powders are made with egg white protein isolates, which are listed as “egg white protein” as opposed to “egg whites.” Our egg white protein powders, on the other hand, are made with whole egg whites that were simply pasteurized and dried before becoming protein powder. They therefore do not have the chalky aftertaste characteristic of many protein powders. The eggs we use are also broken less than twenty four hours from when they were laid. Other eggs sit for days, sometimes weeks before being processed, which causes them to release a chemical called hydrogen sulfide. Hydrogen sulfide is best known for its potent sulfur (eggy) odor. Gross!
drink wholesome is also additive-free. As you just learned, food additives are added to protein powder to improve characteristics like taste and texture. Ingredients like these, despite their many uses in food processing, are bad news for your gut health.
Avoid food additives.
Most protein powders 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. This is because food additives are, generally speaking, hard to digest. They 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, which causes bloating and stomach pain. Gas also slows colonic transit (the amount of time it takes food to travel through the colon) and can lead to constipation.
In the long term, food additives can disrupt regulatory pathways in the intestine, which can result in the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders. Artificial sweeteners are among the most harmful additives in the long term as they alter the composition of your gut microbiota (the collection of microorganisms that help you digest food). 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 also poorly absorbed by the gut (meaning they feed those hungry gut bacteria) and cause diarrhea because they draw water into your intestine. 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, they are the ingredients that you cannot pronounce
egg whites, coconut, cocoa, monk fruit
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.
“I just finished my first bag and ordered 2 more! I Iove this stuff! I have IBS and every protein powder hurts my stomach…except drink wholesome!”
Again, drink wholesome is the best egg white protein powder. It is made with simple, easy to digest real foods. Order samples to see for yourself. We make several flavored egg white protein powders that are perfect for egg white protein shakes, and an unflavored egg white protein powder that can be added to smoothies and other recipes for an easy protein boost.
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.