How to Find the Best Substitute for Whey Protein Powder
📌 Overview and Key Takeaways
This is a Certified Nutrition Coach’s guide on how to find the best substitute for whey protein powder.
Discover how to meet your protein needs without whey.
Substitute for Whey Protein Powder
What Should I Avoid Whey Protein Powder?
Whey protein is a byproduct of cheese and yogurt production.
It is one of the most popular ingredients in protein powder, and has long been considered the gold standard of protein supplementation.
That said, whey protein is not a good choice for everyone.
Here are a few of the reasons why you might want to avoid whey protein:
- Whey can cause digestive issues like bloating and diarrhea. This is especially true for people with lactose intolerance.
- Whey can give you acne. Whey consumption indirectly stimulates insulin production, which regulates sebum production. Sebum, an oily, waxy substance produced by your body’s sebaceous glands, can clog your pores and cause pimples.
- Whey is not sustainable. Dairy cows and their manure produce enormous amounts of greenhouse gas emissions, the poor handling of manure and fertilizers pollute local water resources, and unsustainable dairy farming and feed production can also lead to the loss of ecologically important areas such as prairies, wetlands, and forests (Animals (Basel), 2022).
For these reasons, you might want to consider a whey protein powder alternative.
What Is the Best Substitute for Whey Protein Powder?
Egg White Protein Powder is the best substitute for whey protein powder because it has similar taste, texture, and nutritional value without any of the drawbacks.
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Here are the ways in which egg whites and whey are alike:
- Like whey, egg whites are a complete protein, meaning they contain all of the essential amino acids.
- Like whey, egg whites have the highest possible protein digestibility-corrected amino acid score (PDCAAS), which is a measurement of the quality of a protein (J Nutr, 2000).
- Like whey, egg whites have a neutral flavor profile (no chalky aftertaste), making them a great addition to smoothies, oatmeal, and other recipes.
Here are the ways in which egg whites and whey are dissimilar:
- Unlike whey, egg whites are naturally high enough in protein that they do not have to be turned into a protein concentrate or isolate to be used as a protein shake or powder. In fact, at 80% protein, a dried egg white has the most protein (by weight) of any whole food.
- Unlike whey, egg whites are unlikely to cause digestive issues. Egg whites are actually the best protein source for sensitive stomachs.
- Unlike whey, egg whites will not make you break out.
As you can clearly see, egg white protein powder is not only a great substitute for whey protein powder, but also a better alternative.
Sources
- Animals : an Open Access Journal from MDPI (Animals (Basel)). Global Warming and Dairy Cattle: How to Control and Reduce Methane Emission. 2022.
- The Journal of nutrition (J Nutr). The protein digestibility-corrected amino acid score. 2000.
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 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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