What is the best Mediterranean diet protein powder?

drink wholesome is best Mediterranean diet protein powder.

Written by Jack Schrupp & endorsed by Baylee Reller, RDN

What is the Mediterranean diet? 

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To put it simply, the Mediterranean diet stresses eating minimally-processed whole foods like vegetables, fruits, and whole grains. Research has consistently shown that the Mediterranean diet can reduce the risk of cardiovascular diseases and overall mortality.

Protein and the Mediterranean diet.

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The Mediterranean diet is somewhat limited in dietary-protein compared to other diets. There are, however, still plenty of ways to incorporate protein into the Mediterranean diet. Here are some protein-rich foods to consider:

Fish: The Mediterranean diet places a strong emphasis on fish, which is an excellent source of protein. Fatty fish like salmon are not only high in protein, but also rich in heart-healthy omega-3 fatty acids. Include fish in your meals a few times a week.

Legumes: Legumes such as lentils, chickpeas, peas are rich in both protein and fiber. They are versatile and can be used in various Mediterranean dishes, like soups, salads, and dips like hummus.

Nuts and seeds: Almonds, walnuts, and pistachios are a good source of protein. They can be eaten as a snack or added to salads, yogurt, or oatmeal. Chia seeds, flaxseeds, and hemp seeds are also high in protein and can be sprinkled on top of foods.

Eggs: Eggs are a versatile source of protein and an essential ingredient in many Mediterranean recipes.

Protein supplements: If you find it challenging to meet your protein needs through whole foods alone, you can consider adding protein supplements to your diet.

Can you have protein powder on the Mediterranean diet? 

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Yes, you can incorporate protein powder into the Mediterranean diet, but it is essential to choose a protein powder that aligns with the diet’s principles. Many protein powders are made in a way, or using ingredients that are not compatible. Remember, the Mediterranean diet is all about eating minimally-processed whole foods.

First of all, most protein powders are made with protein concentrates or isolates, which have been stripped of everything but the protein. Ingredients like these are not whole foods, and are not definitely not minimally-processed. Most protein powders are also made with added ingredients like emulsifiers, thickeners, fake sweeteners, and fake flavors, none of which are allowed on the Mediterranean diet.

What is the best protein powder for the Mediterranean diet? 

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To be honest, any type of protein powder (whey, pea, egg white, etc.) can help you reach your wellness goals. Research has shown that animal and plant-based proteins promote similar strength, performance, and body composition adaptations so as long as you are eating a balanced diet, the type of protein in your protein power does not make a difference.

Not all protein powders are created equal, however. As you just learned, many protein powders are made with ingredients that a) are not allowed on the Mediterranean diet and b) can cause painful side effects and long-term health problems. Keep reading to learn more.

Why drink wholesome? 

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drink wholesome is made with whole foods.

Instead of using protein concentrates or isolates, we make protein powders with whole foods like egg whites and almonds. The egg whites are simply pasteurized and dried, and the almonds are just roasted, pressed to remove some oil, and ground. Compared to what it takes to turn foods like whey and peas into protein powder, this is hardly processing. 

our ingredients: 

egg whites, coconut, maple sugar, vanilla

the alternative:

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

drink wholesome is additive-free.

Another reason why we make the best protein powder for the Mediterranean diet is that we, unlike most other protein powder companies, do not use food additives. Additives are terrible for your health, even in small amounts. 

Because food additives look nothing like real food, they resist digestion and linger in your gut. This can cause your intestines to absorb extra water, resulting in diarrhea. Partially digested additives can also feed your gut bacteria, which release gas as they eat. Excessive gas can give rise to symptoms such as bloating, stomach pain, even constipation.

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

In the long term, regularly eating food additives can disrupt regulatory mechanisms in your intestines, elevating your risk of developing inflammatory bowel disease (IBD) and other inflammatory conditions.

Food additives, especially artificial sweeteners and sugar alcohols, can also disrupt the balance of your gut microbiome – the collection of microorganisms living in your gut. An imbalanced gut microbiome triggers inflammation and is linked to the development of several chronic diseases.

In summary, because it is additive-free and made with whole foods, drink wholesome is hands down the best Mediterranean diet protein powder. You will not find a more natural way to supplement your protein intake.

★★★★★

easy to digest

“I genuinely love this product. It’s the only protein powder I take. In todays day and age so many additives in ingredients mess with our endocrine system, mess with our stomachs, and aren’t good for us long term. This powder is awesome, clean, simple, and tasty.” – Nitasha

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