Keto Protein Shakes: Best Oil Options

A keto protein shake is a frothy drink that combines a high-protein content with low-carbohydrates, making it perfect for a post-workout snack. While making a keto protein shake, it is important to use low-carb milk alternatives and sugar-free sweeteners. You can use whey, egg white, pea, or collagen protein powder for this recipe. Additionally, you can add a touch of oil to get the benefits of medium-chain triglycerides (MCTs). MCT oil and coconut oil are popular choices, as they are easily digested by the body and provide a quick energy boost. Olive oil is another option, known for its health benefits, including improved heart health and reduced inflammation. However, it has a strong distinct taste that may not complement the shake's flavor. Ultimately, the choice of oil depends on personal preference and dietary needs.

Coconut oil vs olive oil

When it comes to choosing the right oil for your keto protein shake, two popular options are coconut oil and olive oil. Both have their unique characteristics and potential benefits, but how do they compare?

Nutrition and Health Benefits

Both coconut oil and olive oil have similar calorie and fat content, with around 120 calories and 14 grams of fat per tablespoon. However, the type of fat they contain differs significantly. Coconut oil is predominantly saturated fat, with about 13 grams per tablespoon, while olive oil is mostly unsaturated fat, containing approximately 10-11 grams of monounsaturated fat per tablespoon.

Unsaturated fats, like those found in olive oil, are associated with several heart health benefits. Research shows that consuming unsaturated fats can protect against inflammation, lower "bad" LDL cholesterol levels, and reduce blood pressure when they replace saturated fats in the diet. On the other hand, saturated fats from coconut oil may contribute to an increase in LDL cholesterol, which is a risk factor for heart disease.

Taste and Culinary Uses

Coconut oil, especially the unrefined or virgin variety, has a distinct coconut flavor. It is often used in curries, baked goods, and desserts. Coconut oil is suitable for high-temperature cooking due to its refined nature, which neutralizes its taste.

Olive oil, particularly extra virgin olive oil, is a staple of the heart-healthy Mediterranean diet. It has a milder flavor and is commonly used in dressings, dips, and marinades. While olive oil can also be used for cooking, refined olive oil with a more neutral flavor is a better choice for high-temperature cooking.

The Bottom Line

While coconut oil has its enthusiasts, the evidence supporting its health benefits is less substantial. On the other hand, olive oil has a stronger case for being heart-healthy, especially in the context of American diets. Studies suggest that replacing small amounts of margarine, butter, or mayonnaise with olive oil can reduce the risk of cardiovascular disease.

So, when it comes to choosing between coconut oil and olive oil for your keto protein shake, olive oil may be the better option for overall health. However, coconut oil can still be enjoyed occasionally or used to enhance the flavor of certain dishes.

MCT oil

The recommended dosage for MCT oil is 1 tablespoon or 15 ml at least once a day. However, it is best to start with smaller amounts and slowly increase the intake over time to avoid potential side effects such as abdominal cramping, diarrhea, and bloating.

Grass-fed butter

The taste of grass-fed butter is often described as rich, creamier, and mildly "grassy" or "herby". It can be used in the same way as regular butter and is a great addition to a keto protein shake.

Oil powders

There are a few different types of oil powders that you can use in your keto protein shake. One option is MCT oil powder, which is made from medium-chain triglycerides. MCT oil is easily absorbed by the body and can provide a quick and lasting source of energy. It can also help to improve mental clarity and focus. Another option is coconut oil powder, which provides the same benefits as MCT oil powder, as MCTs are also found in coconut oil.

When choosing an oil powder for your keto protein shake, it is important to select a product that is keto-friendly and low in carbohydrates. Some oil powders may contain added sugars or other ingredients that are not compatible with a keto diet. It is also important to consider the taste and texture of the oil powder, as some may be more palatable than others.

Calorie content

The calorie content of keto protein shakes varies depending on the ingredients used. For example, a keto protein shake recipe that includes almond milk, Greek yogurt, chocolate protein powder, almond butter, and a granulated sweetener has around 266 calories per serving. On the other hand, a raspberry lemon keto protein shake that uses whey protein isolate, Greek yogurt, heavy whipping cream, and almond or hemp milk has approximately 232 calories per serving.

When it comes to adding oil to a keto protein shake, the type of oil chosen can impact the calorie content. For instance, olive oil is calorie-dense, containing about 119 calories per tablespoon. Coconut oil, MCT oil, and grass-fed butter are also commonly added to keto protein shakes, but their calorie contents per serving are not specified. It's important to note that the addition of any oil will increase the overall calorie count of the shake.

The decision to add oil to a keto protein shake depends on individual preferences and goals. Those aiming for weight gain may benefit from the additional calories, while those focused on weight loss should consider the impact of the added calories on their overall calorie intake. It's worth noting that oils like olive oil, coconut oil, and MCT oil offer various health benefits, such as improved heart health, reduced inflammation, and enhanced energy levels, which may be advantageous for those on a ketogenic diet.

Frequently asked questions