The ketogenic diet, or keto diet, continues to gain traction among dieters, primarily for its potential in weight loss. However, its origins lie in the medical field, as Russel Wilder first introduced it in 1921 as a treatment for epilepsy. The keto diet is a high-fat, low-carb eating plan. Protein remains an essential macronutrient that shouldn't be overlooked. This article explores the best protein powders for those following a keto diet, including options that are low-carb and low-sugar.
Understanding the Keto Diet
The keto diet flips the typical macronutrient breakdown, requiring adaptive changes from the body as it shifts from using glucose (sugar) as its primary energy source. Sustaining a state of ketosis necessitates a high-fat, low-carb dietary approach.
Macronutrient Breakdown: Keto vs. Standard Dietary Guidelines
| Macronutrient | Dietary Guidelines for Americans (DGAs) | General Keto Diet |
|---|---|---|
| Carbohydrates | 45-65% | 5-10% |
| Protein | 10-35% | 20-25% |
| Fat | 20-35% | 70-75% |
What to Consider When Choosing a Keto Protein Powder
Selecting the right protein powder for a keto diet can be challenging due to the numerous options available. Here are key factors to consider:
- Formulation: Does it have ample protein? Is it low in carbs and follows the keto guidelines?
- Ingredients: Does every ingredient serve a purpose? Are there any potentially harmful ones?
- Third-party testing: Is it clear of harmful or banned substances?
- Price: Is it affordable?
- Taste: While subjective, we want to know what our testers and other customer reviewers thought.
- Third-Party Testing: Opt for protein powders that have undergone third-party testing to ensure purity and potency. Look for certifications such as NSF Certified for Sport or Informed Choice Certified.
- Total Carbohydrate Content: Choose protein powders with less than 10 grams of carbohydrates per serving, and ideally under 5 grams.
- Protein Source: Select a protein source that aligns with your dietary restrictions and preferences, whether it be animal-based, plant-based, or a blend.
- Allergens: Carefully review labels to avoid any protein powders containing allergens such as milk, soy, tree nuts, or wheat.
- Cost: Consider the cost per serving to ensure the protein powder fits your budget.
Top Protein Powder Choices for Keto
Transparent Labs 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey Protein Isolate stands out for its quality and transparency. It undergoes a filtration process that results in a low-carb, low-sugar, and low-lactose protein powder suitable for keto dieters. The formula is free of artificial sweeteners, coloring, and preservatives.
- Protein Content: High
- Carb Content: Low
- Taste: Testers have found the flavors to be excellent. For example, the limited-edition Peppermint Hot Chocolate flavor received high praise for its taste and texture.
- Third-Party Testing: Yes
- Overall Rating: Above Average (in the top 25% of products tested by GGR and Ellipse Analytics)
- Price: Higher than average, but considered worth the investment for the quality.
Nutricost Whey Protein Isolate
Nutricost Whey Protein Isolate is an affordable option providing 30 grams of whey isolate per serving. It contains 5 grams of carbohydrates or less across all flavors. Nutricost uses minimal ingredients, and some flavors have zero artificial ingredients.
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- Protein Content: 30 grams per serving
- Carb Content: Minimal, with no added sugars
- Taste: Not tested, but the whey protein concentrate from Nutricost is expected to mix easily.
- Third-Party Testing: Not specified
- Overall Rating: 4.5 out of 5 for formulation
- Price: One of the better price-per-serving options available, with a 60-day money-back guarantee.
Jacked Factory Authentic ISO Grass-Fed Whey Protein
Jacked Factory Authentic ISO Grass-Fed Whey Protein is a cost-effective choice for those focused on macronutrient goals. It provides 25 grams of protein sourced from grass-fed whey protein isolate.
- Protein Content: 25 grams per serving
- Carb Content: Low-carb
- Taste: Some testers found it a little too sweet.
- Third-Party Testing: Not specified, but manufactured in a cGMP and FDA-registered facility.
- Overall Rating: Not specified
- Price: Affordable, at $1.33 per scoop (or $1.13 with a subscription).
Ritual Essential Protein Daily Shake 18+
Ritual’s Essential Protein Daily Shake has 20 grams of protein per serving and 150 milligrams of chlorine (to support brain and nervous system function). This protein powder from Ritual is third-party tested and Informed Sport Certified, which means this formula has been screened for over 250 banned substances.
- Protein Content: 20 grams per serving
- Carb Content: Not specified
- Taste: Vanilla flavor, recommended to be used in smoothies rather than with water.
- Third-Party Testing: Informed Sport Certified
- Overall Rating: 5 out of 5 for formulation
- Price: Premium price, one of the most expensive options tested.
Momentous Grass-Fed Whey
Momentous Grass-Fed Whey is a high-quality option with a focus on preserving the protein’s amino acid profile through cold-pressing and micro-processing filtration.
- Protein Content: Not specified
- Carb Content: Not specified
- Taste: Excellent, particularly when mixed with milk.
- Third-Party Testing: Yes
- Overall Rating: Meets Standard (in the top 50% of products tested by GGR and Ellipse Analytics)
- Price: Expensive, at about $2.40 per serving.
Naked Egg
Naked Egg is a protein powder option for people with dairy and lactose intolerances. It provides 25 grams of protein per serving.
- Protein Content: 25 grams per serving
- Carb Content: 2 grams of natural carbohydrates
- Taste: Testers didn't detect any "egg" flavor.
- Third-Party Testing: Not specified
- Overall Rating: Not specified
- Price: Not specified
Transparent Labs Grass-Fed Collagen Hydrolysate
Transparent Labs Grass-Fed Collagen Hydrolysate offers 11 grams of collagen protein sourced from grass-fed bovine cattle. It contains just 2 grams of carbs and is free of artificial sweeteners, colors, and preservatives.
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- Protein Content: 11 grams per serving
- Carb Content: 2 grams
- Taste: The chocolate flavor is best mixed with something other than water.
- Third-Party Testing: Informed Choice Certified
- Overall Rating: Meets Standard (in the top 50% of products tested by GGR and Ellipse Analytics)
- Price: Affordable, at $1.16 per serving.
Other Protein Sources
Besides the protein powders listed above, here are other protein sources to consider:
- Whey Protein (Isolate and Concentrate): Derived from dairy, whey protein is easily digested and quickly absorbed. Whey protein isolate has a higher protein percentage and lower carb count compared to whey protein concentrate.
- Casein Protein: Also from dairy, casein is digested and absorbed slowly, making it suitable for overnight recovery.
- Egg Protein: A nutrient-dense source of protein, choline, vitamins, and B vitamins. Most egg protein powders are made from egg whites.
- Collagen Protein: Sourced from animal products, collagen may aid in injury prevention. However, it is an incomplete protein as it lacks tryptophan.
- Soy Protein Isolate: A plant-based option that can be as effective as animal-based protein for muscle protein synthesis.
- Pea Protein Isolate: An allergy-friendly, high-quality protein that may have similar muscle repair and growth benefits to animal protein.
- Rice Protein Isolate: A hypoallergenic plant-based protein often blended with other plant-based proteins to improve the amino acid profile.
Tips for Enhancing Flavor
If you opt for an unflavored protein powder, you can enhance the flavor while staying within your daily carbohydrate range by:
- Adding small amounts of cocoa powder
- Stirring the powder into low carb beverages
- Drizzling in sugar-free syrups
- Spoon in artificial sweeteners like Splenda or natural sweeteners, including stevia or monk fruit extract
- Using unflavored protein powders in baking
- Stirring in sugar-free, flavored pudding mixes
- Adding natural flavor extracts or spices, such as cinnamon
The Role of Protein Powder in Low-Carb Diets
Protein powders can be a convenient way to boost protein intake when following a low-carb diet. Many protein powders are low in carbohydrates, especially those without added sugar or carbohydrate sources.
Building Muscle on a Keto Diet
Building muscle requires strength training and meeting daily energy and protein needs. Protein powders can help ensure sufficient protein intake for muscle maintenance and repair. Low-carbohydrate protein powders made from high-quality protein sources are effective for promoting muscle growth and maintenance.
Some research suggests that consuming a combination of protein and carbohydrates after exercise may be more beneficial for muscle protein synthesis than consuming either macronutrient alone.
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Whole Foods vs. Protein Powders
While protein powders are convenient, prioritizing whole food sources can ensure you consume other essential nutrients.