Protein Powder On Keto: Friend Or Foe?

The ketogenic or 'keto' diet is a low-carb, high-fat diet that can be an effective way to lose weight and improve health. While it's possible to meet your protein needs on a keto diet with food alone, protein powders offer a convenient way to boost your intake. Whey protein, in particular, is a popular choice for those on keto as it's low in carbs and can aid weight loss and muscle growth. However, not all protein powders are keto-friendly, so it's important to check the ingredients and choose a high-quality product with minimal additives and sweeteners.

Whey protein isolate is keto-friendly

Whey protein isolate is a keto-friendly option for those following a ketogenic diet. Whey protein is a complete protein derived from milk, containing all nine essential amino acids. It is also a rich source of branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine, which are crucial for muscle growth and repair.

Whey protein comes in three types: isolate, concentrate, and hydrolysate. Whey protein isolate is the purest form, with at least 90% protein content and very low to zero carbohydrates per scoop, making it ideal for those on a ketogenic diet. It is also appealing to those who are lactose intolerant.

Whey protein concentrate undergoes less processing and typically contains up to 80% protein, with the remaining 20% consisting of carbohydrates and fat. Whey protein hydrolysate, also known as hydrolyzed whey, is pre-digested for easy absorption and is suitable for those with digestive issues or top-level athletes.

When choosing a whey protein product, it is best to opt for those with no added sugars or those sweetened with stevia. Additionally, look for products sourced from grass-fed cows.

Whey protein can be easily incorporated into a keto diet in the form of shakes, smoothies, bars, and baked goods. It is a convenient way to increase protein intake and promote weight loss, making it a valuable tool for those following a ketogenic diet.

Whey protein has health benefits

Whey protein has a very high biological value score, meaning it contains all nine of the essential amino acids required by the human body. It is also a complete protein, with a high percentage of protein and very low numbers of carbohydrates per serving.

Whey protein has been linked to several health benefits, including:

Weight Loss

Whey protein has been shown to reduce appetite, which can promote weight loss. Studies indicate that consuming whey protein decreases hunger and increases satiety-inducing hormones. A 2011 study found that those who supplemented their diet with whey protein experienced greater fat loss than those who supplemented with soy protein.

Increased Muscle Mass and Strength

Whey protein is popular among gym-goers and those looking to bulk up, as it is rich in amino acids that the body needs to build muscle. Research suggests that whey protein supplements can support muscle recovery after intense exercise by speeding up muscle repair and restoring muscle function.

Reduced Heart Disease Risk Factors

Consuming whey protein has been linked to a reduction in certain heart disease risk factors, such as high blood pressure, blood sugar, and blood lipid levels. A 2018 review of nine studies found that participants who supplemented with whey protein experienced improvements in these areas, as well as in heart-protective HDL and total cholesterol.

Lowered Cholesterol

A study published in the British Journal of Nutrition found that overweight men and women who were given whey supplements for 12 weeks experienced a significant decrease in total cholesterol and LDL (bad) cholesterol compared to a control group.

Improved Immune Response in Children with Asthma

A small study involving 11 children found that those with asthma who were supplemented with whey protein twice daily for one month had an improved immune response.

Reduced Weight Loss in HIV-Positive Patients

Research has also found that whey protein may help reduce weight loss among HIV-positive patients.

While whey protein offers these health benefits, it may not be suitable for everyone. It is not appropriate for vegans, and those with lactose intolerance or milk allergies should also avoid it. Additionally, whey protein products may be high in added sugar, so choosing an unsweetened product or one flavoured with a natural sweetener is recommended.

Keto diet and protein powder misconceptions

There are many misconceptions about the keto diet and protein powders. Firstly, it is important to understand the keto diet's fundamentals. The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This diet has gained popularity for its weight loss benefits and its ability to reduce the risk of diseases associated with being overweight.

One of the misconceptions is that protein powders can kick your body out of ketosis. However, studies have shown that increasing the protein-to-fat ratio does not reduce ketosis. In fact, consuming adequate protein is crucial on a keto diet. Protein plays an essential role in muscle repair and growth, creating key hormones, supporting immune function, and promoting healthy skin, hair, and nails. Not consuming enough protein can lead to issues with thyroid function, hormone imbalances, decreased muscle mass, weight loss plateaus, and increased cortisol levels (the stress hormone).

Another misconception is that whey protein, a popular supplement often used with the keto diet, will break ketosis due to its lactose content. Whey protein is derived from milk and is a complete protein, meaning it contains all the essential amino acids required by the body. While regular whey protein concentrate may contain higher carbohydrates due to its lactose content, whey protein isolate is a more processed form with minimal lactose and fat. It typically contains 90% protein or more, making it a keto-friendly option.

When choosing a protein powder for a keto diet, it is important to look for products with minimal unnatural additives and ingredients. The shorter the ingredients list, the better. Additionally, aim for a carbohydrate content of less than 5 grams per serving.

It is also worth noting that while protein powders can be a convenient way to boost protein intake on a keto diet, they should not be the primary source of protein. Whole foods such as meat, poultry, eggs, and dairy products are excellent sources of protein and should be prioritised.

In conclusion, while there are misconceptions about the use of protein powders on a keto diet, these supplements can be beneficial when chosen wisely and consumed in moderation as part of a well-rounded keto diet that prioritises whole food sources of protein.

Keto-friendly protein sources

When following a keto diet, it is important to ensure you are consuming adequate protein. While it is possible to meet your protein needs through food alone, protein powders offer a convenient and easy way to increase your intake.

Full-Fat Dairy Products

Avoid 'low-fat', 'reduced-fat', and 'fat-free' products and opt for full-fat dairy options such as cheese, yoghurt, cottage cheese, butter, and cream, which tend to have generous amounts of protein as well as fat. Consuming these foods can also help reduce appetite and promote feelings of fullness.

Grass-Fed Meats and Poultry

Meat and poultry are key foods on a keto diet as they contain little to no carbs while being high in essential vitamins and minerals. They are also a great source of high-quality protein, which has been shown to aid in preserving muscle mass on low-carb diets.

Eggs

Eggs contain a high amount of protein in the egg whites and have a fat-dense yolk, making them a staple while following a keto diet.

Fish

Fish such as salmon are high in omega-3 fatty acids, which have been shown to help increase insulin sensitivity in those who are overweight, aiding in the weight loss process.

Whey Protein Isolate

Whey protein is derived from milk, making it one of the most readily available proteins. It is a great protein for performance as it absorbs quickly and contains all the essential amino acids our body cannot make. Whey protein isolate has the highest protein content and the lowest carbohydrate content per serving, making it a great keto-friendly option.

Plant-Based Proteins

While many plant proteins contain high amounts of carbs, pea protein is a valid choice for those following a keto diet as it has fewer carbohydrates than other plant sources.

How to use protein powder on keto

Protein powder can be a convenient way to increase your protein intake while on a keto diet. Here are some tips on how to use protein powder to stay in ketosis and support your health goals:

Choose the Right Type of Protein Powder

Select a protein powder that is low in carbohydrates and sugars. Whey protein isolate is a popular option for keto dieters as it is high in protein and low in carbs. Other good options include whey protein concentrate, whey protein hydrolysate, pea protein, and soy protein. Avoid protein powders with added sugars or other non-compliant ingredients. Check the nutritional label to ensure it fits within your macros.

Mix with Keto-Friendly Liquids

When making a protein shake, avoid using dairy milk as it is too high in carbs. Instead, opt for keto-friendly milk alternatives such as unsweetened almond milk, coconut milk, flax milk, or cashew milk. You can also use plain, full-fat Greek yogurt or dairy-free yogurt alternatives to thicken your shake.

Add Keto-Friendly Flavors

Avoid adding fruit to your protein shakes as the sugar can push you out of ketosis. Stick to low-carb fruits like berries if you want to add some sweetness. Raspberries and blackberries have the lowest carbs, followed by strawberries. You can also add flavor with cocoa powder, sugar-free syrups, or artificial sweeteners like stevia or monk fruit extract.

Include in Keto Baking

Whey protein powder can be used in keto baking to add protein to your treats without adding many carbohydrates. However, it may not provide the same texture and rising properties as wheat flour. Combine it with other low-carb flours like almond flour, coconut flour, or flaxseed ground. Adjust the recipe and test a small batch first to get the desired results.

Look for Additional Supplements

In addition to being low in net carbs, look for protein powders that include collagen supplementation. Collagen has been linked to improved gut health, reduced joint pain, tissue repair, and improved body composition and muscle strength.

Frequently asked questions