How to Find the Best Mediterranean Diet Protein Powder
📌 Overview and Key Takeaways
This is a Certified Nutrition Coach’s guide to finding the best protein powder for the Mediterranean diet.
Discover how to meet your protein needs on the Mediterranean diet.
Protein Powder for the Mediterranean Diet
Can You Have Protein Powder on the Mediterranean Diet?
Yes, you can have protein powder on the Mediterranean diet, as long as you pay close attention to the ingredients.
The Mediterranean diet is built around healthy fats, fish, and minimally-processed plant foods, including fruits, vegetables, and whole grains.
“Minimally processed” means the food is close to its natural state and has few, if any, added ingredients.
Research suggests that this way of eating might lower the risk of heart disease and reduce the risk of death from any cause (Am J Clin Nutr, 2014).
The Mediterranean diet is somewhat lower in protein than some other diets, but there are still plenty of ways to include it.
- Fish: The Mediterranean diet places a strong emphasis on fish, which is an excellent source of protein. Try to include it in your meals a few times a week.
- Legumes: Legumes such as lentils, chickpeas, and peas are rich in both protein and fiber. They are versatile and can be used in many Mediterranean dishes, such as soups, salads, and dips like hummus.
- Nuts and seeds: Almonds, walnuts, and pistachios are good sources of protein. You can eat them as a snack or add them to salads, yogurt, or oatmeal. Chia seeds, flaxseeds, and hemp seeds are also high in protein.
- Eggs: Eggs are a versatile source of protein and an essential ingredient in many Mediterranean recipes.
If you find it hard to meet your protein needs on the Mediterranean diet, perhaps due to dietary or lifestyle restrictions, you might want to consider a protein powder.
Protein powders are a convenient and versatile way to meet your daily protein needs.
They can be mixed with just milk or water, or added to smoothies, oatmeal, and other recipes.
That said, not all protein shakes and powders are created equal.
Product Quiz
What Is the Best Protein Powder for the Mediterranean Diet?
The types of protein powder that fit best with the Mediterranean diet are egg white or nut and seed-based powders.
Most other types of protein powder are a poor fit because they are made from protein concentrates and isolates, which are ultra-processed foods.
Remember, the Mediterranean diet is built around minimally-processed foods – protein concentrates and isolates are the opposite of that.
When choosing a protein powder for the Mediterranean diet, you should also try to avoid food additives.
🚫 Avoid Food Additives
Emulsifiers, thickeners, artificial sweeteners, and other ultra-processed additives are not compatible with the Mediterranean Diet.
Research also suggests that regularly certain additives might alter the makeup and function of your gut microbiome – the community of microbes living in your digestive tract (North Clin Istanb, 2020).
These shifts, known as gut dysbiosis, have been shown to contribute to a wide range of chronic diseases, including obesity, diabetes, and even certain cancers (J Exp Med, 2019).
Gut dysbiosis is so problematic because it can contribute to a self-reinforcing cascade of problems, including increased intestinal permeability, inflammation, and poor nutrient absorption (Intern Emerg Med, 2023).
It is important to note that much of this research is still emerging, so more studies are needed to clarify these relationships.
That said, the preliminary findings suggest that because protein shakes and powders are something you consume regularly, if not every day, the cumulative effects of small amounts of potentially harmful ingredients is worth taking seriously.
⚠️ Here is a list of the most common food additives in protein shakes and powders:
- 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 an ingredient in nature or make it at home, it is likely a food additive.
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.
Sources
- The American Journal of Clinical Nutrition (Am J Clin Nutr). The Mediterranean-style dietary pattern and mortality among men and women with cardiovascular disease. 2014.
- Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2020.
- The Journal of Experimental Medicine (J Exp Med). The gut microbiome: Relationships with disease and opportunities for therapy. 2019.
- Internal and Emergency Medicine (Intern Emerg Med). Gut microbiota, intestinal permeability, and systemic inflammation: a narrative review. 2023.
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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