How to Find the Best Low Glycemic Protein Powder
📌 Overview and Key Takeaways
This is a Dietitian’s guide on how to find the best low glycemic protein powder.
Discover how to safely meet your protein needs on a low GI diet.
Low Glycemic Protein Powder
Is Protein Powder Low Glycemic?
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.
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 a slightly higher GI due to their lactose (sugar) content. Plant-based protein sources like peas tend to have the highest GI because they contain the most carbs.
- Added Ingredients: Some protein powders contain added sugars or food additives like maltodextrin which 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 GI.
- 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.
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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 (J Family Med Prim Care, 2020; Nature, 2014).
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.
🚫 Avoid Protein Concentrates and Isolates
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 they can cause hyperinsulinemia (abnormally high levels of insulin) because eating large amounts of protein without fats, carbs, fiber, etc. has an insulinotropic effect (it promotes insulin secretion (ScienceDirect, 2024; Eur J Clin Nutr, 2014).
You will therefore have better results with protein powders made from natural sugar substitutes like monk fruit and whole food protein sources like egg whites and almonds.
Order Samples to see for yourself.
🚫 Avoid Food Additives
You should also avoid all food additives.
Regularly eating emulsifiers, thickeners, and other ultra-processed additives can not only upset your stomach, but also alter the function and composition of your gut microbiome (North Clin Istanb, 2019).
These shifts, known as gut dysbiosis, have been linked to the development of Type 2 diabetes as well as poor glycemic control (Diabetes, 2022; Nutrients, 2023).
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
As a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.
Sources
- Journal of Family Medicine and Primary Care (J Family Med Prim Care). Effect of artificial sweeteners on insulin resistance among type-2 diabetes mellitus patients. 2020.
- Nature (Nature). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. 2014.
- ScienceDirect (ScienceDirect). Protein Isolates. 2024.
- European Journal of Clinical Nutrition (Eur J Clin Nutr). High dietary protein intake, reducing or eliciting insulin resistance?. 2014.
- Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
- Diabetes (Diabetes). Butyrate-Producing Bacteria and Insulin Homeostasis: The Microbiome and Insulin Longitudinal Evaluation Study (MILES). 2022.
- Nutrients (Nutrients). Gut Microbiota and Type 2 Diabetes Mellitus: Focus on the Gut-Liver Axis. 2023.
Editorial Guidelines
This article was written by a Registered Dietitian and reviewed by a Physician Assistant. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.
Drink Wholesome makes minimally-processed protein powder for sensitive stomachs. Because it’s made from a short list of simple ingredients, it’s also a great option for anyone who wants to avoid artificial and ultra-processed ingredients – including kids, seniors, and moms. No Dairy Drink Wholesome is made without whey and casein, which contain lactose, a sugar most people can’t fully digest. Dairy-based proteins, especially casein, also form a gel-like substance in your stomach, which can upset sensitive stomachs. No Additives Drink Wholesome is made without ultra-processed food additives. Regularly eating artificial sweeteners, emulsifiers, thickeners, and other additives can cause digestive issues and even long-term gut health problems. Whole Food Protein Drink Wholesome is made from whole food protein sources like almonds and egg whites. Unlike ultra-processed protein concentrates and isolates, which have been stripped of fiber, enzymes, and other natural digestive aids, whole foods are easy to break down and absorb. We make three types of minimally-processed Protein Powder for sensitive stomachs: Collagen Protein Powder, Egg White Protein Powder, and Vegan Almond Protein Powder. As long as you eat a balanced diet (get protein from a variety of sources), any type of protein powder can help you meet your protein needs. So just pick the type that best suits your personal preferences. If you’re wondering which of our products is best for you, ask our Registered Dietitian. She’ll reply via email within 24 hours.Frequently asked questions
Who is Drink Wholesome for?
Why is Drink Wholesome easy to digest?
Collagen vs egg white vs almond protein powder?
Ask our dietitian.
High Protein Blueberry Pancakes
PREP TIME
5 min
COOK TIME
5 min
SERVES
2
Ingredients
- ¼ cup Drink Wholesome
- ⅓ cup flour
- 2 egg whites
- ¼ cup plant milk
- 1 tbsp nut butter
- 2 tbsp maple syrup
- 1 cup blueberries
Instructions
In a blender, combine the egg whites, milk, ¼ cup blueberries, and almond butter. Pour the mixture into a small mixing bowl and add the protein powder and flour. Whisk until smooth. Pour ⅓ cup batter onto a heated and greased (or non-stick) pan to form pancakes. Cook each side for 2-3 minutes. This recipe makes 4-5 pancakes. Then, in a small saucepan, heat ¾ cup blueberries and the maple syrup over medium heat, stirring occasionally, for about 8 minutes. Plate the pancakes and spoon blueberry jam on top.
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