The ketogenic diet, characterized by high fat and low carbohydrate intake, continues to gain traction among dieters, primarily for its potential to promote weight loss. However, it's essential to recognize that the keto diet was initially developed by Russel Wilder in 1921 as a treatment for epilepsy. Protein remains a crucial macronutrient even on a keto diet, making protein powders a valuable supplement. For those adhering to a keto diet, these keto protein powder supplements can be beneficial. Even individuals not strictly following a keto diet might find these low-carb and low-sugar protein powders appealing.
To determine the best options, registered dietitians, competitive weightlifters, triathletes, and certified nutrition coaches have researched and tested numerous keto protein powders.
What to Consider When Choosing a Keto Protein Powder
When selecting a keto protein powder, several factors should be taken into account:
- Formulation: Does the powder provide an adequate amount of protein while remaining low in carbohydrates and aligned with keto guidelines?
- Ingredients: Do the ingredients serve a specific purpose, and are there any potentially harmful additives?
- Third-Party Testing: Has the product been tested by a third party to ensure it is free from harmful or banned substances?
- Price: Is the protein powder affordable?
- Taste: While subjective, it's important to consider the opinions of testers and customer reviews regarding taste.
To ensure quality, protein powders are often tested by independent accredited labs for purity and label accuracy. Products that rank in the top percentage of samples tested are generally preferred.
Understanding the Ketogenic Diet
As the term "keto" gains popularity in the nutrition world, it's crucial to have a clear understanding of what it entails. The Dietary Guidelines for Americans (DGAs) recommend a macronutrient breakdown of carbohydrates, protein, and fat. A typical keto diet involves a significant shift in these proportions. The body undergoes adaptive changes when it lacks its preferred energy source, glucose (or sugar). The keto diet forces the body to burn fat for energy. Achieving and maintaining a state of ketosis necessitates a diet that is high in fat and low in carbohydrates.
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Top Keto Protein Powder Choices
Here are some of the top keto protein powder supplements available:
Transparent Labs 100% Grass-Fed Whey Protein Isolate
Transparent Labs 100% Grass-Fed Whey Protein Isolate is a popular choice due to its quality and transparency. The brand's filtration process results in a protein powder that is low in carbs, sugar, and lactose, making it suitable for those following a keto diet or other eating regimens. Expert testers have praised the taste and texture of this protein powder, noting its smooth consistency and the absence of clumps when mixed.
Transparent Labs claims its 100% grass-fed whey protein isolate is one of the cleanest proteins available. Independent testing has given Transparent Labs whey isolate an overall rating of Above Average, placing it in the top percentage of products tested. The formula is free of artificial sweeteners, colors, and preservatives.
Transparent Labs Grass-Fed Collagen Hydrolysate is also a collagen-rich option, providing 11 grams of collagen sourced from grass-fed bovine cattle. This collagen is rich in type I and type III collagen peptides and is made without artificial sweeteners, colors, or preservatives. It contains just 2 grams of carbs. While collagen is not a complete protein, it offers potential benefits for joint functionality and reducing joint pain. Every Transparent Labs product is third-party certified through Informed Choice. Independent testing has given Transparent Labs collagen a Meets Standard rating, placing it in the top percentage of products tested for label accuracy and purity.
Nutricost Whey Protein Isolate
Nutricost Whey Protein Isolate is an affordable option that provides 30 grams of whey isolate per serving. It contains 5 grams of carbohydrates or less across all flavors, and the whey isolate has had much of the lactose removed to create an easily digestible powder. Nutricost uses minimal ingredients, and some flavors are free of artificial ingredients.
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Nutricost's whey protein isolate has received a high rating for its formulation, offering around 30 grams of protein with minimal fat and no added sugars. It is also one of the more affordable supplement brands, and it comes with a 60-day money-back guarantee. Whey protein isolate is a complete protein, providing all essential amino acids and being rich in branched-chain amino acids (BCAAs), which may enhance post-exercise muscle recovery and function.
Jacked Factory Authentic ISO Grass-Fed Whey Protein
Jacked Factory Authentic ISO Grass-Fed Whey Protein is a nearly pure protein source, making it a good choice for those aiming to meet their macronutrient goals. It is also an affordable keto protein supplement.
The Jacked Factory Authentic ISO formula provides 25 grams of protein sourced from ultra-pure, grass-fed whey protein isolate. The low-carb protein powder mainly contains natural ingredients, such as Himalayan rock salt and stevia extract. However, it is formulated with artificial flavors and the artificial sweetener sucralose.
Ritual's Essential Protein Daily Shake 18+
Ritual’s Essential Protein Daily Shake 18+ is a plant-based keto protein powder, scoring a perfect rating for its formulation. It contains 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, meaning it has been screened for over 250 banned substances. The protein is sourced from peas, making it a vegan-friendly option. Pea protein is considered a complete protein, containing all the essential amino acids. However, it is low in the amino acid methionine. Other ingredients in Ritual Essential 18+ include choline, calcium, and iron.
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Momentous Grass-Fed Whey
Momentous Grass-Fed Whey is a good choice if you are willing to pay a premium price for a high-quality grass-fed whey protein. It is cold-pressed and put through a micro-processing filtration process, which is supposed to preserve the protein’s amino acid profile. Expert testers have praised its taste, particularly when mixed with milk.
Independent testing has given Momentous grass-fed whey an overall rating of Meets Standard, placing it in the top percentage of products tested.
Naked Egg
Naked Egg is a protein powder option for people with dairy and lactose intolerances, providing 25 grams of protein per serving. The egg white protein powder provides 25 grams of protein per serving sourced by non-GMO chicken eggs. While the powder contains zero sugars, it provides 2 grams of natural carbohydrates. Besides the egg white powder, the formula contains sunflower lecithin to support its solubility.
Garden of Life Dr. Formulated Keto Fit
Garden of Life offers a line of keto-friendly products, including protein powders. These products are fully traceable, third-party certified for use on a keto diet, and designed to be convenient for those with busy lifestyles. All products in the Dr. Formulated Keto line are Non-GMO Project Verified.
Other Protein Powder Options
- Whey Protein or Whey Protein Isolate Powder: Derived from milk, whey isolate is lower in sugar (lactose) and suitable for vegetarians and keto dieters.
- Casein Protein Powder: A slow-digesting milk protein.
- Egg Protein Powder: Made from egg whites and a good option for those who are dairy-free.
- Pea Protein Isolate: Made from the yellow split pea.
Considerations for Choosing a Keto Protein Powder
When selecting a protein powder for a low-carb or keto diet, keep the following in mind:
- Third-Party Testing: Choose only third-party tested protein powders to ensure purity and potency. Look for NSF Certified for Sport and Informed Choice Certified products.
- Total Carb Content: Aim for protein powders with less than 10 grams of carbohydrates per serving, with many containing under 5 grams.
- Protein Source: Select a protein powder made from a protein source that fits your dietary restrictions and preferences.
- Allergens: Read labels carefully to ensure the protein powder does not contain any ingredients you need to avoid due to allergies.
- Cost: Consider the cost per serving to ensure the protein powder is financially sustainable.
Tips for Making Unflavored Protein Powders More Palatable
If you opt for an unflavored protein powder, there are several ways to enhance its taste while staying within your daily carbohydrate range:
- Add small amounts of cocoa powder.
- Stir the powder into low-carb beverages.
- Drizzle in sugar-free syrups.
- Use 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.
The Role of Protein Powders in a Keto Diet
Protein powders can be a convenient way to boost total protein intake for those on a low-carb diet. Many protein powders are very low in carbohydrates, especially those made without added sugar or other carbohydrate sources.
While protein powders can help ensure you're getting sufficient protein to support muscle maintenance and repair, meeting 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.
Keto Protein Powder Recipes
Protein powders can be used in various keto-friendly recipes, such as:
- Pancakes
- Muffins
- Smoothie bowls
- Cakes
- Waffles
- Mug cakes
- Fat bombs
Exogenous Ketone Supplements: An Overview
Exogenous ketone supplements, such as Prüvit Keto OS, are claimed to provide the benefits of a ketogenic diet even without following one. These supplements contain ketones supplied to the body by an external source.
Prüvit Keto OS supplements contain beta-hydroxybutyrate, caffeine, MCT powder, malic acid, ascorbic acid, and the natural sweetener Stevia. They are gluten-free but contain milk ingredients.
While exogenous ketone supplements may help improve athletic performance, reduce appetite, and prevent mental decline, research on their efficacy and safety is limited. Potential risks include digestive issues, bad breath, and low blood sugar levels.