Jeffrey Salazar
Premier Protein Shakes are marketed as low-carb beverages, with their chocolate and vanilla shakes containing 2g net carbs per 327ml serving. However, they contain artificial sweeteners such as acesulfame K and sucralose, which are carb-free but may cause gut health issues when consumed regularly. These shakes also contain carrageenan, a controversial additive that is potentially harmful to health. For this reason, they are considered 'Dirty Keto'. Premier Protein powders contain a small amount of soluble corn fibre (less than 2%), a hidden carbohydrate. The chocolate and peaches & cream shakes, as well as all of the protein powders, score above 4 stars in keto friendliness.
| Characteristics | Values |
|---|---|
| Carbohydrates | Premier Protein shakes and powders land in the "good" range of total calories from net carbohydrates with the exception of their protein shakes with oats. |
| Calories | Premier Protein Chocolate Shake (327 ml) contains 160 calories. |
| Carb content | The same shake contains 5g total carbs, 2g net carbs. |
| Fat content | It contains 3g fat. |
| Protein content | It contains 30g protein. |
| Sweeteners | Premier shakes contain artificial sweeteners like acesulfame K and sucralose, which are carb-free but may lead to gut health problems when consumed regularly. |
| Additives | Carrageenan is a controversial additive that is included in lists of food additives to avoid for keto. |
| Health concerns | Most of a keto diet should come from minimally processed foods to achieve healthy weight loss. |
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What You'll Learn
- Premier shakes' artificial sweeteners may cause gut health issues
- Premier shakes are low-carb but contain unhealthy ingredients
- Premier powders contain a small amount of hidden carbohydrates
- Premier shakes' carrageenan additive is controversial and potentially harmful
- Keto-friendly alternatives use sweeteners like stevia and monk fruit
Premier shakes' artificial sweeteners may cause gut health issues
Premier shakes are protein supplements that come in a variety of flavours, including chocolate, vanilla, and peaches & cream. They are often marketed as a convenient way to support weight loss and increase protein intake. While the shakes are generally considered low-carb, with the chocolate flavour containing 5g of total carbs and 2g of net carbs per 327 ml serving, they contain artificial sweeteners that may cause gut health issues.
The Premier Protein Shakes contain artificial sweeteners such as acesulfame K and sucralose. These sweeteners are carb-free, which aligns with the keto diet's focus on minimizing carbohydrate consumption. However, regular consumption of these artificial sweeteners may lead to gut health problems. Acesulfame K, for example, has been shown in some studies to alter the gut microbiota and reduce beneficial bacteria, which can have negative effects on overall health. Sucralose, another commonly used sweetener in these shakes, has also been associated with potential gut health issues, including disruptions to the gut microbiome and possible negative impacts on blood sugar control.
The potential negative effects of these artificial sweeteners on gut health are concerning because gut health is crucial for overall wellness. An imbalance in the gut microbiota can lead to digestive issues, weakened immune function, and even mental health concerns. Therefore, it is essential to consider the potential impact of regularly consuming these shakes on gut health. Additionally, carrageenan, an additive in Premier shakes, is considered controversial and potentially harmful. While it is not a sweetener, it has been linked to adverse health effects, further contributing to the potential gut health concerns associated with these shakes.
To maintain gut health while following a keto diet, it is recommended to prioritise consuming nutritious, minimally processed foods. Examples of keto-friendly foods include broccoli, olives, and mackerel, which provide various nutrients and support a healthy gut environment. When choosing a protein shake, it is advisable to opt for brands that use keto-friendly sweeteners like stevia, monk fruit, or erythritol. These natural sweeteners are generally considered safer alternatives and are less likely to cause potential gut health issues associated with artificial sweeteners.
It is worth noting that the potential impact of Premier shakes on gut health may vary from person to person. Individual tolerance to artificial sweeteners can differ, and some people may experience more significant gut health disruptions than others. Additionally, the frequency and amount of shake consumption likely play a role in the severity of any gut health issues experienced. As with any dietary choice, it is always recommended to consult with a healthcare professional or registered dietitian to ensure that your specific needs and considerations are addressed.
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Premier shakes are low-carb but contain unhealthy ingredients
Premier Protein Shakes are low in carbohydrates, with their Chocolate Protein Shake containing 5g total carbs and 2g net carbs in a 327ml serving. Their Vanilla Protein Shake contains artificial sweeteners like acesulfame K and sucralose, which are carb-free. However, these artificial sweeteners may lead to gut health problems when consumed regularly. Acesulfame K, carrageenan, and sucralose are also considered unhealthy ingredients, and carrageenan is included on some lists of food additives to avoid for keto.
Premier shakes also contain a small amount of soluble corn fiber, which is a hidden carbohydrate. The shake is considered 'Dirty Keto' because, although it is low-carb, it contains these unhealthy ingredients.
To achieve healthy weight loss on keto, it is better to eat nutritious, low-carb foods like broccoli, olives, and mackerel. Most of your diet should come from minimally processed foods. As an alternative to Premier shakes, you may look for other protein shake brands that use keto-friendly sweeteners like stevia, monk fruit, or erythritol.
In summary, while Premier shakes are low-carb, they contain unhealthy ingredients that may negatively impact your gut health and overall well-being. It is important to consider the potential risks associated with consuming these shakes regularly and to prioritize natural, minimally processed foods for a healthy keto diet.
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Premier powders contain a small amount of hidden carbohydrates
While Premier Protein shakes and powders are low-carb, they are not entirely devoid of carbohydrates. Premier Protein powders, in particular, contain a small amount of soluble corn fibre, which is a type of hidden carbohydrate. This amount is less than 2% of the total composition.
The presence of these hidden carbohydrates can be a concern for individuals following a ketogenic diet, as it can impact their overall carbohydrate intake. Even a small amount of hidden carbohydrates can add up, potentially kicking the body out of ketosis and hindering the desired effects of the keto diet.
For this reason, it is essential to carefully scrutinise the ingredient lists and nutritional information of any product marketed as low-carb or keto-friendly. While the Premier Protein products may be suitable for some keto dieters in moderation, others may find that these hidden carbohydrates are enough to affect their progress.
It is worth noting that the Premier Protein Chocolate Protein Shake and the Vanilla Protein Shake also contain artificial sweeteners like acesulfame K and sucralose. These sweeteners are carb-free, but they are considered controversial due to potential gut health issues associated with their regular consumption. As a result, some keto dieters may prefer to choose protein shake brands that use alternative, keto-approved sweeteners such as stevia, monk fruit, or erythritol.
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Premier shakes' carrageenan additive is controversial and potentially harmful
Premier shakes contain the additive carrageenan, which has been the subject of controversy due to its potential negative impact on gut health and inflammation. Carrageenan is a common food additive derived from red seaweed. While it is generally recognized as safe by the FDA and other regulatory agencies, some people may experience digestive issues such as bloating, gas, diarrhoea, or stomach discomfort when consuming it.
Carrageenan has been linked to triggering gut inflammation or worsening conditions like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) in sensitive individuals. Its potential to negatively affect gut health and induce inflammation is especially concerning for athletes and health-focused consumers who want to maintain their joint health and gut well-being. The ability of carrageenan to trigger immune responses makes it questionable for health-conscious consumers, particularly athletes who rely on optimal body performance.
However, the safety of carrageenan for human consumption has been extensively studied and debated. Toxicological studies on carrageenan, even at very high doses, have shown no harmful effects. The National Library of Medicine's report states that food-grade carrageenan has a large molecular weight and is not absorbed by the human body. It remains stable in the digestive system and does not cause cancer or promote tumours. International food safety organizations, such as JECFA, have reviewed carrageenan and deemed it safe for consumption without a specified daily intake limit.
While some organizations defend carrageenan's safety, others recommend avoiding it on the keto diet due to its controversial nature and potential health risks. The decision to consume Premier shakes, which contain carrageenan, depends on individual preferences and tolerance levels. It is advisable to consult reliable sources and dietary experts before including such products in one's diet.
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Keto-friendly alternatives use sweeteners like stevia and monk fruit
Premier Protein shakes and powders are rated as "good" in terms of their keto friendliness, except for their protein shakes with oats. However, their products do contain artificial sweeteners such as acesulfame K and sucralose, which are carb-free but may cause gut health issues.
Stevia is another plant-based sweetener extracted from the leaves of the Stevia rebaudiana plant, which is native to South America. The leaves contain steviol glycosides, which are 200–400 times sweeter than table sugar. The FDA has approved the use of highly purified extracts of steviol glycosides, such as rebaudioside A and stevioside, as safe. Some people find that stevia products have an unpleasant aftertaste, which may be bitter or metallic.
Both monk fruit and stevia are low-glycemic sweeteners that should not affect blood sugar levels. They can be used as alternatives to sugar in cooking and baking or as a sweetener in beverages. However, it is important to check the labels of products containing these sweeteners, as they may be mixed with other sugars or sweeteners that can alter their nutritional profile.
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Frequently asked questions
Premier shakes are considered "Dirty Keto" because they are low-carb but contain unhealthy ingredients like acesulfame K, carrageenan, sucralose, and soluble corn fiber. These artificial sweeteners are carb-free but may cause gut health issues if consumed regularly.
Acesulfame K, carrageenan, and sucralose are artificial sweeteners in Premier shakes that are not keto-friendly. These sweeteners are carb-free but may negatively impact gut health. Soluble corn fiber is also a hidden carbohydrate.
Yes, there are alternative protein shake brands that use keto-friendly sweeteners like stevia, monk fruit, or erythritol. For example, Ketologie's Collagen Protein Keto Shakes are recommended for being both keto-friendly and having great flavors.
Broccoli, olives, and mackerel are examples of nutritious low-carb foods that are keto-friendly. Most of your diet while on keto should come from minimally processed foods to achieve healthy weight loss.
