Protein Powder And Keto: A Match?

Protein powder is a convenient way to increase your protein intake, and there are many options for those on a keto diet. While on a keto diet, it is essential to keep your carbohydrate intake within a specific range, and most protein powders have fewer than 10 grams of carbohydrates per serving. Whey protein isolate is a popular choice for keto dieters as it has a high percentage of protein and a low number of carbs per serving. Other options include pea protein, egg white protein, and collagen protein. When choosing a keto-friendly protein powder, it is important to consider factors such as third-party testing, carb and protein content, allergens, and cost.

Whey protein isolate vs. concentrate

Whey protein is considered the gold standard for protein powder as it contains all the amino acids your body needs to fuel muscle gain and recovery. It is derived from milk and is a byproduct of the cheese-making process.

There are two main types of whey protein: whey protein isolate and whey protein concentrate. The main difference between the two is their protein content. Whey protein concentrate can be labelled as such if 25 to 89 percent of its content, by weight, is protein. On the other hand, whey protein isolate must contain at least 90 percent protein by weight. This means that if you consume 100 grams of whey isolate, you will ingest 90 grams or more of protein.

Whey protein isolate is also processed to reduce its fat and lactose content, leaving mainly protein. This makes it a better choice for those who are lactose intolerant. It also has better solubility, which makes it a smoother, better-tasting protein smoothie. However, whey protein concentrate is usually cheaper and has more of the ingredients found in whole milk, which may aid in workout recovery.

Both whey protein isolate and whey protein concentrate have their benefits, but whey protein isolate is a purer form of whey protein and has a higher percentage of protein.

Casein protein

Casein is a type of protein found in milk. It is a high-quality protein powder that can be easily digested, unless you are allergic to lactose. The digestion process may be slower than that of whey protein powder, but this makes it a popular choice for those on keto diets as it helps reach an adequate level of satiety. Casein powders are low in carbohydrate levels and provide adequate amounts of protein.

NOW Sports Micellar Casein is a very low-carb casein protein powder. It is made from micellar casein, which is a high-quality, slowly digestible source of protein. It is often used as a supplement before bed to promote recovery and reduce muscle breakdown during sleep, but it can also be used throughout the day to increase total protein intake. This powder is unflavoured, so it can easily be added to smoothies, baked goods, snacks, and other recipes. It is made without artificial sweeteners or gluten-containing ingredients, but it is not listed as gluten-free and may not be suitable for those with severe gluten intolerance or allergies.

Egg white protein

Egg whites are a highly digestible source of protein, and egg-based protein powders are a good choice for those on a low-carb diet. Egg white protein powder contains 12.5% protein by weight, and a serving of 1/4 cup (20g) typically contains 16g of protein and 2g of carbohydrates. NOW Sports Egg White Protein is a good option, with 16g of protein and 2g of carbohydrates per serving.

When choosing an egg white protein powder, consider the following:

• Third-party testing: Look for products that have been third-party tested to ensure purity and potency.
• Total carb content: Choose a powder with less than 10g of carbohydrates per serving, and minimal to no added sugars.
• Protein source: Egg white protein powder is usually made from egg whites, but some products may also contain egg yolk. Check the ingredient list to ensure the product is free from allergens and meets your dietary needs.
• Cost: Protein powder costs vary, so consider the cost per serving to find an option that fits your budget.

Some popular egg white protein powders include:

• NOW Sports Egg White Protein: This powder contains 16g of protein and 2g of carbohydrates per serving. It's unflavored, making it a versatile option for recipes and smoothies. However, it's manufactured in a facility that processes other allergens, so it may not be suitable for people with severe allergies.
• Smart138 Egg White Protein Powder: This product is made from non-GMO eggs and contains 25g of protein per serving. It's free from soy, gluten, and dairy, and has no added sugar or artificial ingredients. However, some customers have reported issues with clumpiness and foaming.
• Jay Robb Chocolate Egg White Protein Powder: This powder has 24g of egg white protein, 0g of fat, 4g of net carbs, and <1g of sugar per serving. It's gluten-free, lactose-free, soy-free, and non-GMO. It mixes well and has a great taste, but some customers have reported issues with foaming and clumpiness.

Pea protein

When choosing a pea protein powder, it is important to consider the total carbohydrate content and the presence of added sugars or other ingredients that may increase the carb count. Some manufacturers add sugar or other ingredients to improve the flavour and texture of the powder, which can increase the total carbohydrate content. Therefore, it is important to carefully read the ingredient labels to ensure that the product aligns with your keto diet goals.

Overall, pea protein powder is a high-quality, keto-friendly protein option that can help support your dietary and fitness goals. When choosing a product, look for options with minimal added ingredients and a high protein-to-carbohydrate ratio to ensure it aligns with your keto diet.

Rice protein isolate

Rice protein powder is typically made by treating brown rice with enzymes that cause the carbs to separate from the proteins. It is made up of three parts: bran, endosperm, and germ. The endosperm is the largest part of the grain and is made up of starch and protein.

Rice is a source of essential amino acids, but some concentrations are higher than others. For this reason, it is often used as a blend with other plant-based proteins to improve the amino acid profile.

Rice is hypoallergenic, so it is unlikely to cause allergic reactions. It is also plant-based and has 90% protein by weight.

Rice protein powder is a good option for those who are allergic to other protein sources, such as whey, pea, or soy. It is also a good option for those who are vegan or gluten-free, as it is made from plants and does not contain gluten.

Some customers like the taste of rice protein powder, saying it has a nice sweetness and mixes well with frozen fruit and almond milk. Others find the texture to be gritty and the taste to be bland or bitter.

Rice protein powder is a good source of protein for those on a keto diet, as it is low in carbohydrates and does not contain added sugars. It is also a good option for those who are allergic to other protein sources or who are vegan or gluten-free.

Frequently asked questions