What is the best low glycemic protein powder​?

Looking for the best low glycemic protein powder​? Learn how to safely meet your protein needs on a low GI diet.

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Low glycemic protein powder

Is protein powder low glycemic? 

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Protein powder can be low glycemic, but it depends on the ingredients and formulation.

The glycemic index (GI) measures how quickly a food raises blood glucose (sugar) levels.

Among those who need to be mindful of the GI of what they eat include diabetics and pre-diabetics as well as individuals trying to achieve or maintain a healthy body weight.

High protein, low carb foods like protein powder typically have a low or negligible effect on blood sugar.

That said, the GI of protein powder can vary depending on several factors, including:

• Type of protein: Animal-based protein sources like beef and egg whites tend to have the lowest glycemic index. Dairy-based protein sources like whey tend to have slightly higher GIs due to their lactose content. Plant-based protein sources like peas tend to have the highest GIs because they contain the most carbs.
• Added ingredients: Some protein powders contain added sugars or food additives like maltodextrin that can increase their glycemic index.
• Fats: Fats help slow the absorption of glucose into the bloodstream. Protein powders with more fats therefore tend to have a lower glycemic index.
• Fiber: Because the body is unable to break down and absorb fiber, it slows digestion. Protein powders with more fiber therefore tend to have a lower glycemic index.

So, although protein powders tend to have a low glycemic index, their GI can vary depending on the type of protein, the added ingredients, and the macronutrient profile.

What is the best low GI protein powder?

A protein powder low in added sugar, free from high GI food additives like maltodextrin, and with a balance of fats and fiber should have a low GI.

Not all low glycemic index protein powders are created equal, however.

For starters, some low GI protein powders contain artificial sweeteners like sucralose, which have been linked to insulin resistance and glucose intolerance.

Insulin resistance occurs when cells in your body do not respond well to insulin, a hormone made by your pancreas that regulates your blood glucose sugar levels. Glucose intolerance is simply a later stage of insulin resistance where blood glucose levels are higher than normal.

Moreover, many low GI protein powders are made from protein concentrates and/or isolates, which have been stripped of everything (fats, carbs, fiber, etc.) but the protein.

For this reason, protein concentrates and/or isolates measure high on the insulin index, and can even cause hyperinsulinemia (abnormally high levels of insulin) because eating only protein has an insulinotropic effect (it promotes insulin secretion). 

For these reasons, you should prioritize protein powders made with natural sugar substitutes (monk fruit, stevia, etc.) and from whole food protein sources.

You should also avoid all food additives. Regularly eating emulsifiers, thickeners, and other additives can not only upset your stomach, but also alter the composition of your gut microbiome – the collection of microorganisms living in your gut.

This can lead to gut dysbiosis, or an imbalance in gut bacteria, which is linked to the development of Type 2 diabetes, as well as poor glycemic control.

Although the exact mechanisms by which this happens are still unknown, it is thought that gut dysbiosis increases intestinal permeability and inflammation, causing abnormalities in glucose metabolism and signaling events that contribute to insulin homeostasis.

Here is a list of the most common food additives in protein supplements:

• 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

By avoiding ingredients like these, you can ensure that your low glycemic protein powder​ will be a healthy addition to your diet.

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Drink Wholesome is the best low GI protein powder.

Finding a protein powder free from added sugar, artificial sweeteners, food additives, and protein concentrates and isolates is hard.

In fact, 99% of protein supplements contain one or more of these problematic ingredients, which is why we created Drink Wholesome.

We make the best low glycemic index protein powder because we use a short list of simple ingredients.

Our Ingredients

egg whites

coconut

vanilla

monk fruit

NOT Our Ingredients

• acacia gum

• acesulfame potassium

• artificial flavors

• carrageenan

• erythritol

• guar gum

• inulin

• maltodextrin

• 'natural' flavors

• silica

• soy lecithin

• sucralose

• xanthan gum

• xylitol

Note that instead of using protein concentrates or isolates, we use low GI, whole food protein sources like egg whites and almonds, which are easier to digest and absorb.

It follows that our customers experience fewer digestive issues with our low GI protein powder than with any other type of protein supplement. Order samples to see for yourself.