For individuals adhering to a low-carb or ketogenic (keto) diet, protein powders can be a valuable tool for supplementing their nutritional intake. While it's often possible to meet protein requirements through whole foods alone, protein powders offer a convenient and efficient method to augment protein consumption. However, the vast array of protein powder options available can make selecting the right one for a low-carb or keto lifestyle a daunting task. Many protein powders, while generally low in carbohydrates, may be derived from carbohydrate-containing foods or blended with added carbohydrates.
Understanding Protein Powders and the Keto Diet
Most protein powders are lower in carbohydrates; however, many are made from foods that naturally contain carbohydrates or are blended with carbohydrates. “Most protein powders are lower in carbohydrates; it often depends on the source they come from, such as dairy, pea proteins, or soy, along with added sugars to increase palatability,” explains Cari Riker, registered dietitian and certified diabetes care and education specialist based in Nashville, Tennessee.
Key Considerations for Choosing Keto-Friendly Protein Powders
When selecting protein powders for a low-carb or keto diet, several factors should be taken into account to ensure they align with your dietary goals.
- Third-Party Testing: Opting for protein powders that have undergone third-party testing is crucial. Powders that are either NSF Certified for Sport or Informed Choice Certified are generally recommended.
- Total Carbohydrate Content: Keeping total carbohydrate intake within a specific range is essential for those following a low-carb or keto diet. Most protein powders contain less than 10 grams (g) of carbohydrates per serving, with many containing under 5 g.
- Protein Source: Protein powders are derived from various sources, including single-source powders and blends of protein sources. Choosing a protein powder made from a protein source that aligns with your dietary restrictions and preferences is important.
- Allergens: Carefully examine labels to ensure the protein powder you select does not contain any ingredients you need to avoid due to allergies, as some protein powders may contain major allergens like milk, soy, tree nuts, or wheat.
- Cost: Protein powder costs can vary significantly. Considering the cost per serving is important when choosing the best option for you. This will also make sure that you choose a protein powder that’s financially sustainable, if you choose to take it for a long time.
Types of Protein Powders Suitable for a Keto Diet
Several types of protein powders are well-suited for a low-carb or keto diet, each with its unique characteristics and benefits.
Whey Protein (Isolate and Concentrate)
- Source: Dairy
- Pros: Whey protein is a high-quality protein source that is easily digested and quickly absorbed.
- Protein Volume: Whey protein isolate must have at least 90% protein by weight, whereas whey protein concentrate is required to have at least 79.5% protein by weight.
- Considerations: Whey protein isolate is the purest form of whey protein available, boasting the highest protein percentage and the lowest carbohydrate content per serving among whey proteins.
Casein Protein
- Source: Dairy
- Pros: Casein protein digests slowly, which may be advantageous for overnight muscle protein synthesis.
- Protein Volume: Many casein protein powders contain at least 80% protein by weight.
- Considerations: Casein, the other milk protein, is digested and absorbed much more slowly than whey, making it a popular choice for overnight recovery. Casein powders have few carbs and generous amounts of protein. They can also be a source of calcium, an important mineral your body needs for bone health, muscle contractions, and blood clotting.
Egg Protein
- Source: Eggs
- Pros: Eggs are nutrient-dense, providing protein, choline, vitamins A, D, and E, and multiple B vitamins.
- Protein Volume: Protein makes up roughly 12% of the weight of a whole 100 g egg; the protein percentage of egg-based protein powders varies depending on whether they’re made from egg whites, yolk, or both. Most egg-based protein powders are made from egg white.
- Considerations: Egg white protein powders are manufactured by removing the yolks and dehydrating the remaining whites to create a powder. The egg whites are then pasteurized to deactivate avidin, a protein that inhibits the absorption of biotin, an essential B vitamin. However, some egg protein powders are purely egg yolk, while others are a combination of white and yolk. Depending on the type of egg protein powder you choose, the specific nutrient values for things like cholesterol and protein will vary significantly.
Collagen Protein
- Source: Usually cowhide, cow bones, chicken bones, eggshell membranes, and fish scales
- Pros: Collagen may aid in injury prevention when taken prior to exercise and plays a role in skin aging and wound healing.
- Protein Volume: Many collagen supplements are 90% or more protein by weight.
- Considerations: Collagen protein powder, or collagen peptides, is often tasteless and unflavored and is made from animal sources. It’s the most common structural protein in your body, and is found in your hair, skin, nails, bones, ligaments, and tendons. Research shows that collagen may play a role in injury prevention when taken prior to exercise. However, it’s lacking in tryptophan, an essential amino acid, making it an incomplete protein and not optimal for muscle protein synthesis.
Soy Protein Isolate
- Source: Soybeans (a legume)
- Pros: Soy protein isolate aids in muscle protein synthesis after resistance training.
- Protein Volume: Soy protein isolate typically contains greater than 90% protein by weight.
- Considerations: Soy protein powder is created by grinding soybeans into a meal and then into soy protein isolate, which is high in protein and very low in carbohydrates. Manufacturers sometimes add sugar or other additives to plant-based protein powders like soy, which increases total carbohydrates. However, this isn’t always the case, which makes it important to check labels carefully. Studies have shown that soy protein can be as effective for muscle protein synthesis as animal-based protein, including whey. Soy protein is a high quality protein alternative for people allergic to milk or anyone looking for a plant-based protein.
Pea Protein Isolate
- Source: Peas (legume)
- Pros: Pea protein isolate is allergy-friendly, a high-quality protein that may have similar muscle repair and growth benefits to animal protein when eaten after resistance training.
- Protein Volume: Pea protein isolate contains <85% protein by weight. Peas naturally have between 20% and 25% protein.
- Considerations: Like soy protein isolate, pea protein powder is made by grinding dried peas, which naturally contain protein, into a powder and extracting the carbs. However, manufacturers sometimes add sugar - and therefore carbs - to increase palatability, so you’ll want to carefully review ingredient labels.
Rice Protein Isolate
- Source: Rice
- Pros: Rice is hypoallergenic, so it’s unlikely to cause allergic reactions; plus, this type of protein is plant-based.
- Protein Volume: Rice protein isolate typically contains 90% of protein by weight.
- Considerations: Rice protein powder is typically made by treating brown rice with enzymes that cause the carbs to separate from the proteins. All whole grains, including rice, are 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’s often used as a blend with other plant-based proteins to improve the amino acid profile.
Enhancing the Flavor of Unflavored Protein Powders
If you opt for an unflavored animal- or plant-based protein powder, there are several ways to enhance its flavor while staying within your daily carbohydrate range:
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- Add small amounts of cocoa powder.
- Stir the powder into low-carb beverages.
- Drizzle in sugar-free syrups.
- Spoon in artificial sweeteners like Splenda or natural sweeteners, including stevia or monk fruit extract.
- Use unflavored protein powders in baking.
- Stir in sugar-free, flavored pudding mixes.
- Add natural flavor extracts or spices, such as cinnamon.
Benefits of Protein Powders on a Keto Diet
Protein powder can be a good choice for those on a low carb diet if you need a convenient way to boost total protein intake. Many protein powders are very low in carbohydrates, especially those made without added sugar or other carbohydrate sources.
Muscle Building and Maintenance
Building muscle requires following an exercise training regimen incorporating strength training while meeting daily energy and protein needs. Protein powders can help ensure you’re getting sufficient protein to support muscle maintenance and repair, but your total energy needs must also be met. Low carbohydrate protein powders made from high quality protein sources that contain the essential amino acids required to promote muscle growth and maintenance are similarly effective as regular protein powders that contain more carbohydrates.
Post-Exercise Recovery
Some research indicates that eating a combination of protein and carbohydrates after exercise is more beneficial for muscle protein synthesis than eating just protein or carbohydrates alone.
The Importance of Whole Foods
Protein powders can be a convenient addition to the diet, but they shouldn’t be used as the primary source of protein. Although protein powders can be a convenient way to help meet increased protein needs, trying to meet your protein requirements from whole foods can help ensure you are consuming other nutrients your body needs and can be more satisfying than replacing a meal with a protein powder.
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