What is the best tasting keto protein powder?
What is the keto diet?
The keto or ketogenic diet is a low carbohydrate, high fat diet that puts your body into a metabolic state called ketosis. It has been shown to help with weight loss and is recommended by a growing number of health and wellness professionals. The standard ketogenic diet involves significantly restricting carbohydrate consumption. In order to do so, most people have to pay close attention to what they eat. This includes protein powder.
Is protein powder keto?
Keto diet followers are often surprised to learn that many protein powders contain carbohydrates. All of our protein powders, for example, contain a few carbohydrates. This is because we use 100% real food ingredients, not protein concentrates or isolates stripped of everything but the protein. There are a few zero carb protein powders out there, but they all have a terrible, chalky aftertaste. Remember, this is an article about the best tasting protein powder for the keto diet, not the protein powder with the fewest carbs.
The most common approach to the keto diet involves sourcing 70-80 percent of calories from fat, and 5-10 percent from carbs, and 10-20 percent from protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein. For some people, 75 grams of protein is a hard number to hit. This is where protein powder can come in handy.
drink wholesome makes several keto friendly protein powders. Our unflavored protein powder, for example, has only 1 gram of carbohydrates. You can add it to your smoothies and baking for a keto-friendly protein boost.
Why egg white protein?
Egg whites taste good. Most keto protein powders, on the other hand, have a chalky aftertaste because they are made with protein concentrates and isolates, foods chemically or mechanically stripped of everything but the protein. Protein concentrates and isolates are listed on the ingredients list as “pea protein” as opposed to “peas.” Unlike real foods, they are missing the nutrients that make food taste good.
Egg whites are simply broken, pasteurized, and dried before becoming protein powder. They have a delicious, natural aftertaste. Our eggs are also broken less than twenty four hours from when they were laid. Other eggs sit for days, sometimes weeks before being processed. As a result, they begin to decay and release a chemical called hydrogen sulfide, which has a potent sulfur odor.
If consuming protein powder is a chore, it is not sustainable in the long term. A diet is not a six-week affair, it is for life. Think twice before spending your hard-earned dollars on a protein powder that tastes like chalk.
Egg whites contain a complete protein. A complete protein contains all nine essential amino acids that the body cannot produce on its own. Although eating a combination of incomplete proteins will give you the essential amino acids you need, it certainly does not hurt to stock up on complete proteins.
Egg whites are easy to digest. Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for people with sensitive stomachs. Egg whites are low in fiber, low-FODMAP, and have the highest protein digestibility-corrected amino acid score (PDCAAS) of any whole food. Our customers have experienced fewer digestive issues with egg white protein than with any other type of protein.
Egg whites are additive-free. Many plain protein powders contain food additives that help improve characteristics like solubility. Although they are not necessarily bad for you in small quantities, food additives can add up quickly, especially if you drink a protein shake every day. At higher quantities, food additives can cause gastrointestinal (GI) side effects.
Many food additives are hard to digest and sit in your gut for longer than they should. This gives your gut bacteria more time to ferment (eat), and as they eat, these bacteria produce gas, which causes bloating, cramps, and nausea.
In the short term, gas also slows colonic transit (the amount of time it takes food to travel through the colon), which can lead to constipation. In the long term, food additives disrupt regulatory pathways in the intestine and trigger the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.
Keep an eye out for artificial sweeteners too. Artificial sweeteners are poorly absorbed by the gut, which means that they feed your hungry gut bacteria. They also alter the composition of your gut microbiota (the collection of microorganisms that help you digest food). This can lead to serious GI problems and widespread inflammation.
Finally, artificial sweeteners, especially sugar alcohols like xylitol, can cause diarrhea because they draw water into your gut. Now you might finally have something to blame for those post-protein shake trips to the bathroom.
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
When it comes to identifying food additives, go with your gut. 😉 As a rule of thumb, they are the ingredients that you cannot pronounce. Food additives are not the only thing to look out for when buying protein powder, however. There are several other ingredients that can upset your stomach.
egg whites, coconut, cocoa, monk fruit
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.
*This is the actual ingredient list of one of the best-selling protein powders in the United States.
Egg whites are dairy-free. Dairy-based proteins like whey can casein are byproducts of cheese and yogurt production. They are known to cause digestive issues, especially for people with lactose intolerance and irritable bowel syndrome (IBS). Over one in three Americans are lactose intolerant, and the prevalence of IBS is somewhere between 10 and 15 percent in the United States. It follows that you may be lactose intolerant or have IBS and not even know it.
Irritable bowel syndrome (IBS) is a poorly understood condition, and it is unclear why dairy triggers symptoms. Lactose intolerance, on the other hand, is clearly understood. People with lactose intolerance are unable to fully digest lactose, the sugar in dairy. As you just learned, partially digested food feeds the bacteria in your gut, which produce gas.
It is important to acknowledge that some people will advise against egg whites on the keto diet because egg whites are low fat. Although this is true, our flavored protein powders are not low fat. This is because we blend our egg whites with dried coconut meat, which has both fat and fiber.
This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment.