Paleo Protein Powder: Keto-Friendly Or Not?

If you're on the keto diet, you might be wondering if paleo protein powder fits within its high-fat, low-carb framework. The short answer is yes, but it depends on the product.

When choosing a paleo protein powder, it's important to look at the ingredients. Some products that are labelled low-carb may still contain ingredients that aren't keto-friendly, like soy, sugar, artificial sweeteners, milk powder, or vegetable oils.

To stay in ketosis, look for paleo protein powders that are free from these ingredients and are low in carbohydrates. Some popular options include Julian Bakery's Paleo Protein Powder, Kiss My Keto Protein Powder, and Vital Proteins Collagen Peptides. These products are generally made from grass-fed beef or egg whites, and they are free from hormones, antibiotics, and GMOs. They also tend to be low in calories and carbohydrates, making them a good fit for the keto diet.

Paleo protein powder's compatibility with keto and low-carb diets

Paleo Protein Powders Compatibility with Keto and Low-Carb Diets

Paleo protein powders are generally compatible with keto and low-carb diets, offering a convenient way to boost protein intake while maintaining a low-carbohydrate diet. Here's a detailed look at their compatibility and some specific product recommendations:

Compatibility with Keto and Low-Carb Diets:

Paleo protein powders are often aligned with keto and low-carb dietary goals due to their low carbohydrate content. While the specific composition varies by brand, many paleo protein powders have zero net carbs and sugar, making them suitable for keto dieters. Additionally, paleo protein powders tend to be free of whey, soy, hormones, antibiotics, and GMOs, which aligns with the whole-food focus of paleo and keto diets.

However, it's important to carefully read the labels and ingredient lists, as some paleo protein powders may contain added sugars or other ingredients that could impact ketosis. For example, some products may include carbohydrates from added flavours or sweeteners.

Specific Product Recommendations:

• Julian Bakery Paleo Protein Powder: This product is derived from eggs sourced from USA farms. It contains no added sugars, fat, or calories and has a low carb count. It comes in various flavours, including chocolate, vanilla, blueberry tart, and cinnamon roll.
• Kiss My Keto Protein Powder: This product is keto and paleo-friendly, with no added sugars or fillers and very low carbohydrates. It is made with MCT oil powder and grass-fed bovine hydrolyzed collagen peptides. It also works as an appetite suppressant and provides an energy boost.
• Paleo Pro Protein Powder Paleo: This paleo-focused product has zero net carbs and sugar, making it a solid option for keto dieters. It is also free of whey and soy, making it suitable for individuals with food allergies.
• Perfect Keto Collagen Peptides Protein Powder: This product contains collagen peptides from grass-fed beef, MCT oil, and stevia leaf. It has only 2 net carbs per serving and can be easily mixed into coffee, smoothies, or other beverages. It is also gluten-free.
• Ancient Nutrition Keto Protein: This protein powder is sourced from organic chicken bone broth and hydrolyzed bovine collagen, with added MCT oil, apple cider vinegar, and an antioxidant blend. It contains 15 grams of protein per serving and comes in various flavours, including vanilla, maple, and chocolate.

Paleo protein powders can be a convenient and compatible addition to keto and low-carb diets. When choosing a product, carefully read the labels to ensure it aligns with your specific dietary goals and restrictions.

The importance of protein on keto

Protein is an essential macronutrient, and its name comes from the Greek word "proteos", meaning "the most important one". Protein is the building block of life and is crucial for healthy brain function, skin, bone and muscle health, building muscle mass, and recovering after workouts. These benefits promote longevity, prevent injuries, and boost your metabolism.

The amount of protein you need on a keto diet depends on your body weight and activity level. As a general guideline, aim for 1.5-1.75 grams of protein per kg of body weight. For athletes or those looking to build muscle, this amount can go up to 1-1.2 grams of protein per pound of body weight.

It's important to note that keto is not a high-protein diet. Instead, it balances moderate protein intake with lowered carbohydrates and healthy fats.

Benefits of Adequate Protein Intake on Keto

Protein Helps With Fat Loss

Protein is more satiating than fat, so increasing your protein intake can help you feel fuller and avoid overeating. Additionally, eating too much fat can lead to burning new dietary fat instead of stored body fat, hindering weight loss.

Protein Provides Fewer Calories Than Fat

Your body uses more energy to burn protein compared to fat. For example, when consuming 100 calories of protein, your body can only store 75% as calories, while it stores up to 98% of the calories from fat.

Protein Deficiency Is Dangerous

Not consuming enough protein on keto can have serious side effects, including worsened workout performance, neuron atrophy, a weaker immune system, and an increased risk of diseases such as sickle cell disease, acute asthma, and certain cancers.

Best Sources of Protein on Keto

When selecting keto-friendly protein sources, opt for high-quality options like fatty cuts of beef, poultry, pork, fish, shellfish, organ meats, eggs, and grass-fed dairy. Vegetarian sources include macadamia nuts, almonds, and nut butter.

Keto-Friendly Protein Powders

While it is possible to meet your protein needs with food alone on keto, protein powders offer a convenient way to boost your intake. When choosing a keto-friendly protein powder, look for options with minimal to no added sugars and low carbohydrate content.

Some recommended keto-friendly protein powders include:

• Perfect Keto Chocolate Protein Powder
• Kiss My Keto Protein Powder
• Onnit Grass Fed Whey Isolate Protein
• Julian Bakery Paleo Protein Powder
• Isopure Zero Carb Protein Powder
• Ancient Nutrition Keto Collagen

The best keto-friendly protein powders

When following a keto diet, it is important to keep your protein intake up. Here are some of the best keto-friendly protein powders on the market:

Perfect Keto Whey Protein Powder

Perfect Keto Whey Protein Powder is a great option for those following a keto diet. It is made from grass-fed dairy cows and contains added MCTs for added focus and satiety. With only 3g of net carbs per serving, it is a good option for those watching their carb intake. It comes in two flavors: Chocolate and Vanilla, and costs $38.99.

Quest Protein Powder

Quest Protein Powder is another excellent choice for keto dieters. The Cinnamon Crunch flavor is perfect for baking and makes delicious keto cakes and muffins. It has 4g of net carbs per serving and costs $23.75.

Isopure Whey Protein Powder

Isopure Whey Protein Powder is a zero-carb option, making it ideal for those on a keto diet. The Cookies & Cream flavor is a great choice for those with a sweet tooth. It costs $44.99.

PaleoPro Protein Powder

PaleoPro Protein Powder is a dairy-free option made from pasture-raised beef. It is gluten-free, contains no added hormones, and has zero net carbs. It costs $40.84 for a 1 lb bag.

NutraBio Whey Protein Powder

NutraBio Whey Protein Powder is a lactose-free and soy-free option with only 1g of net carbs per serving. It is highly reviewed and effective, making it a good choice for those looking for a low-carb protein powder. It costs $24.99 for a 1 lb bag.

Other options

Other keto-friendly protein powders include Klean Isolate, Kiss My Keto Protein Powder, Onnit Grass Fed Whey Isolate Protein, and Julian Bakery Paleo Protein Powder.

When choosing a keto-friendly protein powder, it is important to read the labels carefully and ensure the product fits within your macros. Look for options with low net carbs and added MCTs for extra fat intake.

The best low-carb protein powders

If you're on a low-carb or keto diet, protein powders can be a convenient way to increase your protein intake. Here are some of the best low-carb protein powders on the market:

Best Overall: Perfect Keto Chocolate Protein Powder

Perfect Keto Chocolate Protein Powder is an excellent choice for those following a keto or low-carb diet. It's made from 100% grass-fed cows, combined with MCT oil powder and stevia leaf, and has no artificial chemicals, flavours, or ingredients. This powder is convenient to use, doesn't raise blood sugar levels, and can be easily mixed into coffee, drinks, or smoothies. It comes in three different flavours: Chocolate, Vanilla, and Unflavoured.

Best for Athletes: Xwerks Grow

Xwerks Grow is a whey protein isolate that provides a solid blend of amino acids, vitamins, and minerals. It's sourced from naturally grass-fed cows in New Zealand, ensuring high standards of dairy quality. The product has undergone micro-filtration, resulting in an almost pure protein with low lactose, carbs, and fat. Xwerks Grow comes in four delicious flavours: Strawberry, Vanilla, Chocolate, and Peanut Butter. It's also soy- and gluten-free, making it a great option for those with dietary restrictions.

Best Budget Option: Nutricost Whey Protein Concentrate

Nutricost Whey Protein Concentrate offers a high-quality product at a low price. With 25 grams of whey protein concentrate per serving, it's available in five flavours, including an unflavoured option. This gluten-free and non-GMO powder is manufactured in a GMP-compliant facility and is third-party tested. The unflavoured version has just 1 gram of carbs per serving, while the flavoured options start at 3 grams. At around $0.78 per serving, it's an affordable and effective option.

Best Collagen Option: Vital Proteins Collagen Peptides

Vital Proteins Collagen Peptides is a keto- and paleo-friendly option that is also sugar-free and gluten-free. It has just one ingredient: bovine hide collagen peptide, which is naturally low in carbs and sugar. This powder can be easily mixed into oatmeal or shakes, providing a convenient way to boost your protein intake while on a low-carb diet.

Best Vegan Option: Vega Sport Plant Protein

Vega Sport Plant Protein is a great choice for those following a plant-based diet. It provides 30 grams of vegan-friendly protein per serving, along with five grams of BCAAs. With only four grams of carbs per serving, it's an excellent low-carb option. Vega Sport is available in five flavours: Vanilla, Chocolate, Mocha, Berry, and Peanut Butter. The company also plants a tree for every order placed, making it an environmentally conscious choice.

How to make keto protein shakes

Keto protein shakes are a frothy drink that combines a high-protein content with low-carbohydrates, perfect for a post-workout snack on a keto diet.

Ingredients

• Protein powder (whey, egg white, pea, or collagen)
• Almond milk
• Greek yogurt (or heavy cream)
• Almond butter
• Crystal sweetener (erythritol, xylitol, or tagatose)
• Ice cubes

Optional Ingredients

• Lemon extract or lemon electrolyte powder
• Frozen fruit (raspberries, blueberries, blackberries, or strawberries)
• Unsweetened cocoa powder
• Chia seeds
• Coconut oil or MCT oil

Method

• Combine all the ingredients in a high-speed blender.
• Blend on a high-speed setting until the shake mixture is smooth.
• Adjust the frothiness to your liking by adding more ice cubes to make it frothier or more almond milk to make it runnier.
• You can also add more sweetener, unsweetened cocoa powder, frozen fruits, chia seeds, or coconut oil/MCT oil to boost the flavour.

Tips

Put the frozen fruit in first to get a smoother consistency.

• Blend once, stir, then blend again.
• Use crushed ice, not ice cubes, for better consistency.

Dairy-Free Option

Replace the yogurt with dairy-free low-carb yogurt, such as unsweetened coconut yogurt.

Nut-Free Option

Replace the almond milk with an unsweetened nut-free alternative, such as coconut milk, and the almond butter with a seed butter such as sunflower seed butter.

Vegan Option

Use the dairy-free option and a low-carb vegan protein powder instead of collagen or whey protein powder.

Frequently asked questions