What is the best low cholesterol protein powder?
Written by Jack Schrupp and reviewed by Ella McGonagle, M.S. Nutrition
drink wholesome is the best low cholesterol protein powder. 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 people with 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 low cholesterol protein powder.
What is cholesterol?
Cholesterol is a waxy substance made by your liver. It is a building block of your cell membranes, and helps your body create bile, hormones and vitamin D. Your body makes all the cholesterol it needs, which is why it is recommended that you eat as little dietary cholesterol as possible. Animal-based foods like meat, poultry and dairy all contain dietary cholesterol.
Why limit your cholesterol intake?
High levels of cholesterol can increase your risk of heart disease. Basically, cholesterol builds up in your blood vessels, so much so that it becomes difficult for blood to flow through your arteries. Also, sometimes, those buildups break-free and form clots that can cause a heart attack or stroke. Fortunately, regular exercise and a healthy diet help reduce the amount of cholesterol in your blood.
What is the best low cholesterol protein powder?
We make the best low cholesterol protein powders with almonds and egg whites. This may be confusing, since eggs are naturally high in dietary cholesterol, but it makes perfect sense when you realize that of the 180-190 mg of cholesterol found in a large egg, nearly all of it comes from the yolk. Egg whites are virtually cholesterol free, and contain only 1% of the egg’s fat. They also contain 57% of the egg’s protein, which is why most egg protein powders are made with egg whites.
Not only are our protein powders low in cholesterol, but our vegan protein powders can also help lower cholesterol. A recent systematic review found that eating almonds results in significant reductions in total cholesterol, LDL-C, and triglycerides levels. This makes drink wholesome a great choice for someone looking to limit their cholesterol intake and even reduce their blood cholesterol levels.
You may have noticed that many of our protein powders contain coconut, which is high in saturated fat. Saturated fat can raise LDL or “bad” cholesterol levels in the blood, and increase your risk of heart disease and stroke. There is no need to worry about coconut, however, because it contains a medium chain saturated fat that should not be considered the same as the longer chain saturated fats in animal products according to the scientific community. Different saturated fats, medium-chain or long-chain, elicit different metabolic responses and therefore have different health effects. Research shows that the saturated fat in coconut can actually help raise HDL or “good” cholesterol levels, which may lower overall heart disease risk.
At the end of the day, there are many low cholesterol protein powders, and any of them can help you boost your protein intake. Not all low cholesterol protein powders are good for you, however. Allow me to elaborate.
Most protein powders contain 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) can play a role in the development of chronic diseases ranging from gastrointestinal inflammatory and metabolic conditions to neurological, cardiovascular, and respiratory illnesses. This is why I recommend that you use a simple protein powder like drink wholesome. Keep reading to learn more.
Why drink wholesome?
drink wholesome is additive-free.
One of the reasons why we make the best low cholesterol protein powder 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 low cholesterol protein powder 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 cholesterol-free protein powder 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 low cholesterol protein powder 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 cholesterol-free protein powder.