What are the best whey protein alternatives?
Written by Jack Schrupp and reviewed by Ella McGonagle, M.S. Nutrition
drink wholesome makes the best whey protein alternatives. They are dairy-free, additive-free, and made with real foods, not protein isolates – 99% of supplements fail to meet at least one of these criteria. This makes them perfect for people with gut issues and sensitive stomachs, as well as for people just looking to boost their protein intake without the processing and added junk. If you suffer from lactose intolerance or IBS, or cannot eat dairy, order samples to see if our protein powder is right for you.
“If you have a sensitive gut, you need simple ingredients.”
-Brittany Carpenter, MS, RDN/LDN
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drink wholesome makes the best whey protein alternatives.
What is whey protein?
Is whey protein bad for you?
What is the best alternative to whey protein?
Why drink wholesome?
What is whey protein?
Whey protein is a dietary protein derived from milk. It is a byproduct of the cheese and yogurt-making process, in which milk is separated into liquid and solids. The milk solids (curds) are used to make cheese and yogurt, and the liquid (whey) is used to make whey protein. Liquid whey is further processed to remove some of the fat and sugar (lactose), leaving behind a concentrated form of protein known as whey protein. Liquid whey protein can be added to ready-to-drink protein shakes, or dried and turned into powder.
There are three types of whey protein: concentrate, isolate, and hydrolysate. Whey protein concentrate contains 70-80% protein (the remaining 20-30% is made up of fat and sugar). Whey protein isolate undergoes additional processing, so contains 90% protein. Whey protein hydrolysate is a form of protein in which some of the amino bonds have been broken by exposure to heat, acids or enzymes, which makes it easier to absorb by the body.
Whey protein is a complete protein, meaning it contains all of the amino acids that your body needs, but cannot produce on its own. For this reason, it is often used as a dietary supplement for athletes and bodybuilders looking to increase muscle mass and improve recovery after exercise. That said, whey protein can cause a number of side effects, and is not a good choice for many people. Keep reading to learn more.
Is whey protein bad for you?
Here are 3 reasons why you should you whey.
1. Dairy-based proteins like whey are known to cause digestive issues. This is especially true for people with lactose sensitivity (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 a result, it sits in their gut for longer than it should. This gives their gut bacteria more time to ferment (eat) the partially digested food. As they eat, these gut bacteria produce gas, which can cause bloating, cramps, and nausea. Gas also slows colonic transit (the amount of time it takes food to travel through the colon) and can lead to constipation.
2. Whey protein can also cause acne. Dairy 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. Dairy can also hinder your ability to process blood sugar efficiently, which can cause inflammation, especially in your skin.
3. Whey protein is not sustainable. Although whey protein does offer a way for farmers to reduce waste, it is part of the industrial dairy industry, which has a profound impact on the environment. Dairy cows and their manure produce enormous amounts of greenhouse gas emissions. The poor handling of manure and fertilizers pollute local water resources. Unsustainable dairy farming and feed production can also lead to the loss of ecologically important areas such as prairies, wetlands, and forests.
What is the best alternative to whey protein?
Given the side effects and drawbacks outlined above, whey is not a great choice when it comes to protein powder. In fact, I would argue that any dairy-free protein is better than whey. If I had to pick an alternative to whey protein, it would be egg white protein. Unlike whey, egg whites are gut-friendly (more about this later), good for your skin, and environmentally friendly. Some people will try to tell you that egg whites do not measure up to whey, but this is simply not true. Both whey protein and egg white protein have complete amino acid profiles, and the same bioavailability score, which is measurement of how well the body can absorb and use a nutrient. Egg white protein is, from a nutritional standpoint, basically identical to whey protein, and comes with none of the side effects or negative externalities.
Before I go into more detail, I want you to know that there are two types of protein supplements: ready-to-drink (store-bought) protein shakes, and protein shakes made with protein powder. In order to make a protein shake with protein powder, you have to mix the powder with milk or water. This requires a blender or a shaker bottle, and a little extra time and effort. Some people, prioritizing convenience, prefer to buy ready-to-drink protein shakes, but if they knew what they were drinking, they would probably vomit.
Ready-to-drink protein shakes are full of emulsifiers, stabilizers, thickeners, sweeteners, and flavors. Ingredients like these improve characteristics like taste, texture, and shelf stability, but can cause uncomfortable side effects and long-term gut damage. This is why I recommend that you make your own protein shakes with protein powder. That said, not all protein powders are created equal, and many contain the same additives found in ready-to-drink protein shakes!
Why drink wholesome?
drink wholesome is additive-free.
One reason why we make the best whey protein alternatives is that we do not use food additives. Most protein powders, on the other hand, are full of food additives. Although not necessarily bad for you in small quantities, additives can add up quickly (especially if you drink a protein shake every day) and cause gastrointestinal (GI) side effects like bloating, constipation, diarrhea, gas, and stomach pain. This is because food additives are hard to digest, and sit in your gut for longer than food should, which gives your gut bacteria more time to eat. As they eat, these bacteria produce gas, which causes bloating and stomach pain. Gas also slows colonic transit (the amount of time it takes food to travel through the colon), and can lead to constipation. In the long term, food additives can disrupt regulatory pathways in the intestine, which can result in the development of inflammatory bowel disease (IBD) and systemic inflammatory disorders.
When buying protein powder, one ingredient to avoid in particular is artificial sweeteners. Artificial sweeteners are among the most harmful food additives in the long term as they alter the composition of your gut microbiota (the collection of microorganisms that help you digest food). This can lead to serious, chronic GI problems, widespread inflammation, and permanent damage to the gut microbiome. Some sweeteners, especially sugar alcohols like xylitol, are also poorly absorbed by the gut (meaning they feed those hungry gut bacteria), and cause diarrhea because they draw water into your intestine. Now you 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.
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.
*This is the actual ingredient list of one of the best-selling protein powders in the United States.
drink wholesome is made with real foods.
Another reason why we make the best alternatives to whey protein is that we do not use protein isolates. Most protein powders, including all whey protein powders, are made with protein concentrates and/or isolates, foods stripped of everything but the protein. They are listed on the ingredient list as “pea protein” and “whey protein” as opposed to “peas” and “whey.” I will not go into the details, but as you may have deduced, protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming protein powder. Sometimes, manufacturers use chemical solvents like hexane to isolate (separate) the protein from the food. This means that what you end up putting into your body looks nothing like real food.
If you think about it, your gut was designed to digest naturally occurring foods, not laboratory formulated imitations, so if you feed it anything but real food, it might get upset. The long term implications of eating processed foods are still not well understood, but more and more research is finding that it can alter the composition of your gut microbiota, and lead to permanent damage to the gut microbiome. It is therefore in your best interest to avoid protein powders made with protein concentrates and isolates.
Instead of protein concentrates or isolates, we make the best alternatives to whey protein with whole foods like egg whites and almonds. Egg whites are simply pasteurized and dried before becoming protein powder. Almonds are just roasted, pressed, and ground. Whole foods like these are an easy to digest, gut-friendly alternative to protein concentrates and isolates. This is in part because whole foods contain a variety of enzymes and other digestive aids that help to break down the food, making it easier for the body to absorb the nutrients. Protein isolates and concentrates, on the other hand, have been stripped of these digestive aids, making them harder for the body to digest and absorb. Moreover, minimally-processed plant-based foods like almonds are rich in fiber, which helps promote healthy digestion and regular bowel movements.
Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for your gut. Egg whites are low in fiber, low-FODMAP, naturally alkaline, 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. If you cannot eat eggs, try our almond protein powder. We prefer almonds to other minimally-processed plant protein sources because they are more gut-friendly. Research suggests that almonds possess prebiotic properties and can improve the diversity and composition of the gut microbiome.
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“I’ve had Crohn’s disease for 20+ years and it’s always been hard to find a protein powder my stomach can handle. I’ve had no problem digesting drink wholesome AND it tastes great. I highly recommend this protein powder if you have IBS or Crohn’s.” – Jesse
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drink wholesome is the best whey protein alternative.
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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.