How to Find the Best Low Sugar Protein Powder
📌 Overview and Key Takeaways
This is a Certified Nutrition Coach’s guide on how to find the best low sugar protein powder.
Discover how to meet your protein needs without Added Sugars.
Low Sugar Protein Powder
What Is Low Sugar Protein Powder?
According to the U.S. Food and Drug Administration (FDA), a food labeled as “sugar-free” must contain less than 0.5 grams of Total Sugars per serving.
And a food labeled as “reduced sugar” must contain at least 25% less sugar per serving than the regular version of the product.
The term “low-sugar” is not defined by the FDA, meaning food and supplement manufacturers cannot legally make “low sugar” or “reduced sugar” nutrient content claims (NCCs) on their packaging.
This includes NCCs that imply low sugar like “lightly sweetened” and “slightly sweet.”
Manufacturers who make claims like these could be accused of false advertising.
Kellogg, for example, recently settled a class action lawsuit over the use of the claim “lightly sweetened” on some of their cereals.
Plaintiffs argued Kellogg implied its cereals were low in sugar, when they actually contained as much as 40% Added Sugars.
It is thus up to you to decide if a protein powder qualifies as low sugar or not.
Start by looking at the Nutrition (Supplement) Facts panel.
In 2016, the Food & Drug Administration (FDA) revised the Nutrition Facts label to include both “Total Sugars” and “Added Sugars.”
Added Sugars are sugars introduced to food during processing, and total Sugars are Added Sugars plus naturally occurring sugars like those in fruits.
The 2020-2025 Dietary Guidelines for Americans recommends that no more than 10 percent of your daily calories come from Added Sugars.
If you consume a 2,000 calorie daily diet, this amounts to no more than 200 calories or 50 grams of Added Sugars per day.
For reference, there are 39 grams of Added Sugars in a 12 oz can of Coca‑Cola.
The FDA does not give us any guidance when it comes to low sugar, so if you must eat a low sugar diet, you have to look elsewhere for answers.
Fortunately, regulations in the European Union (EU) can help.
According to the EU Directorate-General for Health and Food Safety, a claim that a food is low in sugars may only be made when the food contains no more than 5 grams of sugars per 100 grams for solids.
This means that protein powder with a serving size of 30 grams can contain at most 1.5 grams of sugar per serving and be considered low sugar in the EU.
Not all sugars are bad for you, however.
The naturally occurring sugars in dairy, fruits, and vegetables, for example, are a type of energy-rich carbohydrate that fuels your body.
Naturally occurring sugars are also accompanied by fiber, vitamins, and minerals, all of which contribute to overall health.
So, limiting your Total Sugars intake to 5 grams per 100 grams of food is probably not good for you.
In fact, research shows that the risks of low sugar diets may far outweigh the benefits (Front Nutr, 2021).
Moreover, most protein powders with less than 1.5 grams of Total Sugars per serving contain artificial sweeteners.
Although a pinch of artificial sweetener provides sweetness without calories and sugar, it has serious drawbacks.
Did you know artificial sweeteners can cause cravings toward sugary foods (Yale J Biol Med, 2010), increase the risk of glucose intolerance (Nature, 2014), and alter the composition of the gut microbiome (Adv Nutr, 2019)?
At the end of the day, you are probably better off just eating sugar.
Daily Protein Intake Calculator
What Is the Best Low Sugar Protein Powder?
Today, the average protein powder contains less than 3 grams of sugar per serving and 0 grams of Added Sugars.
I would therefore consider most protein powders to be low in sugar.
Just because a protein powder is low in sugar does not mean it is good for you, however.
As you just learned, many low sugar protein powders contain problematic artificial sweeteners like sucralose.
And those that do not either contain sugar alcohols or natural sugar substitutes like stevia and monk fruit.
Sugar alcohols, although certainly better for you than artificial sweeteners, are notorious for causing digestive issues like bloating and diarrhea.
Moreover, stevia, once the poster child of sugar substitutes, is also falling from grace because of its bitter aftertaste.
Unlike sugar, stevia activates bitter taste receptors in addition to sweet taste receptors (Genes Nutr, 2014).
This leaves us with monk fruit, also known as luo han guo, which is a melon-like fruit native to Southeast Asia.
Unlike stevia, monk fruit does not have an unpleasant aftertaste, and has been safely used in Asian cuisine for centuries with no known side effects, even when consumed in large quantities.
Moreover, small randomized trials have shown that monk fruit sweetener does not negatively impact blood sugar or insulin levels (Eur J Clin Nutr, 2017).
So, if you are trying to avoid Added Sugars, and do not care for the bitter aftertaste of stevia, give monk fruit a try.
It is over 200 times sweeter than sugar, but sugar-free thanks to compounds called mogrosides.
Order Samples to see for yourself.
Sources
- Frontiers in Nutrition (Front Nutr). Ketogenic Diets and Chronic Disease: Weighing the Benefits Against the Risks. 2021.
- The Yale Journal of Biology and Medicine (Yale J Biol Med). Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings: Neuroscience 2010. 2010.
- Nature (Nature). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. 2014.
- Advances in Nutrition (Adv Nutr). Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. 2019.
- Genes & Nutrition (Genes Nutr). Genetic signature of differential sensitivity to stevioside in the Italian population. 2014.
- European journal of clinical nutrition (Eur J Clin Nutr). Effects of non-nutritive (artificial vs natural) sweeteners on 24-h glucose profiles. 2017.
Editorial Guidelines
This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.
Frequently asked questions
Who Is Drink Wholesome for?
Drink Wholesome makes protein powder for sensitive stomachs, GERD, IBS, and other gut issues. It’s suitable for most food sensitivities, including lactose intolerance, and won’t cause side effects like bloating, constipation, and reflux.
Why Is Drink Wholesome Good for Sensitive Stomachs?
Drink Wholesome is the best protein powder for sensitive stomachs because it’s additive, dairy, and gluten-free. It’s also made from minimally-processed protein sources like egg whites and almonds. Other protein powders are made from ultra-processed protein concentrates and isolates, which look nothing like real food.
What’s the Difference Between Protein Powder and Meal Replacement Powder?
Drink Wholesome makes gut-friendly Protein Powders and Meal Replacement Powders. Protein powder is high in protein and low in everything else, whereas meal replacement powder contains fats, carbs, fiber, and protein because it’s intended to replace the nutritional value of a balanced meal.
What’s the Difference Between Almond, Collagen, and Egg White Protein?
We make three types of stomach-friendly Protein Powder: Collagen Protein Powder, Egg White Protein Powder, and Vegan Almond Protein Powder. As long as you get protein from a variety of sources, any type of protein can help you meet your total daily protein needs. In other words, for someone with a balanced diet, there is no advantage to consuming one type of protein over another. Order Samples to see which type you like the most.
Ask Nutrition Coach
If you’re wondering which Drink Wholesome product is best for you, ask our Certified Nutrition Coach. For personalized medical advice, consult your healthcare provider.
High Protein Balls
PREP TIME
5 min
COOK TIME
5 min
SERVES
2
Ingredients
- ⅓ cup Protein Powder
- ½ cup nut butter
- ¼ cup maple syrup
- 1 tsp vanilla extract
- ½ cup rolled oats
- ¼ cup mini chocolate chips
- ¼ cup shredded coconut
Instructions
Combine the Protein Powder, nut butter, syrup, extract, and oats in a food processor or blender. Pulse until well combined. Add the chocolate and coconut, and pulse a few more times. Roll the dough into 10 balls. Enjoy!
Author(s)
Protein Powder Samples
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