Despite the benefits we’ve learned about protein powders, not all of them are keto-friendly. Just like any product for people on a low-carb diet, you need to read the label closely to make sure you’re not consuming added carbs and sugars.
Although eating whole food sources of protein such as eggs, beef, and chicken are the healthiest sources for protein, keto protein shake powders can provide convenient and nutritious options for you on the go.
From losing weight to control blood sugar better, protein does have many benefits to the body. Although you can meet your protein needs by following a proper diet, protein powders provide people with an easy and convenient way to up their protein intake.
Many individuals who follow ketogenic diets rely on protein powders to supplement their routine. However, selecting the right type of protein powder for low-carb keto shakes can be difficult due to the countless options available.
With that said, here are several types of protein powder that are low on carbs and make for great addition to those keeping their carb intake under control.
Whey is one of the two proteins that can be obtained from dairy. Given its amino acid profile, whey protein is considered a good source of protein that the body can absorb and digest immediately.
The two primary types of whey protein are isolate and concentrate. During its manufacturing process, the majority of lactose is eliminated in whey protein powder, which leaves a compact product known as whey protein concentrate.
Whey protein concentrate has around 35 to 80% protein. This concentrate is then processed and filtered further to create a product known as whey protein isolate, which has around 90 to 95% protein.
Products containing whey protein isolate have the highest amount of pure protein with the lowest carbs per serving.
The other type of protein obtained from milk is casein. This is also a high-quality protein that is easy to digest but is much slower to be absorbed by the body compared to whey. That is why many find casein protein to be ideal for people who are fasting.
Similar to its counterpart, casein protein powder goes through a process that extracts the fat and carbohydrates, leaving a product that is concentrated with protein.
Besides being low on carbs and high in protein, casein powders are also a good source of calcium. Calcium is an essential mineral needed by the body for healthy bones, blood clotting, and muscle contractions.
Compared to whey, users should add more water when mixing casein powder as it tends to thicken as it is stirred.
One of the most nutritious foods that a person can eat is eggs. Eggs are filled with protein, minerals, and essential vitamins. It is also known to have choline, a vital nutrient for the nervous system and brain.
Egg white protein powders are made by taking out the yolks and dehydrating the egg whites, which turns them to powder. These egg whites are then pasteurized to remove the avidin, a protein that inhibits absorption of a crucial B vitamin known as biotin.
Since egg whites have very little amounts of fat and carbohydrates, protein powders made from them are an ideal option for people on the best keto diet.
Meanwhile, some egg protein shake powders contain both white and yolk – which contains the majority of the nutrients found in eggs.
The most common protein structure in the body is collagen. It is primarily found in the hair, nails, skin, ligaments, bones, and tendons.
The unique composition of amino acids in collagen allows it to have several purported health benefits, which include promoting healthy skin, joints, and body composition.
Unfortunately, collagen powder is missing one essential amino acid required by the body for good health. Since essential amino acids cannot be made by the body, it needs to obtain it through diet.
Collagen protein powder, also known as collagen peptides, is extracted from animal byproducts like eggshell membranes, cowhide, chicken bones, and fish scales. The majority of collagen protein powders sold are unflavoured and tasteless, which makes them great to mix into drinks and soups.
There are also flavoured collagen protein powders that are combined with medium-chain triglycerides (MCTs). MCTs are fats that are found in food such as in coconut oil.
MCTs are easy to absorb and digest, providing the body with an additional fuel source, especially when people are following a low-carb diet such as keto.
Soybeans are legumes that are naturally rich in protein. Soy protein powder is made by grinding the beans into a meal and then turning it into soy protein isolate. This extract consists of around 90 to 95% protein and is free of carbohydrates.
However, some manufacturers add sugar as well as other flavourings that can add up to any unwanted carbs. The better option is to go with one that is unflavoured and has 0 carbs present.
Another type of legume used in protein powders is pea. Just like soy protein isolate, pea protein powder is made by grinding the dried peas into fine powder and then extracting the carbs, leaving just an isolated powder.
Most manufacturers usually add sugars and carbs to increase the palatability of pea protein isolate supplements. As advised earlier, choose protein isolate products that are unflavoured to minimise net carbs.
This protein waffles recipe is a great addition for people who are on a keto diet. They are sweet, fluffy, and can be topped with almond butter and fruit (frozen strawberries).
It’s also very simple to make with only a few ingredients required, one of the main ones being high-quality protein powder. It is also an excellent guilt-free snack for dinner or dessert.
Two Eggo toaster waffles contain close to 30 grams of carbs and only 5 grams of protein, which makes them a bad choice for the keto diet. With protein waffles, you get to swap out the standard refined wheat flour for protein powder, reducing the carbs while helping you feel fuller for a long time.
What makes protein waffles great is that the ingredients can be quickly adjusted to match your macros to the last gram. If you wish to have something that is heavier in calories, you can add some whipping cream or nuts to your batter. If you want it to be lighter, you can use water instead of almond milk and leave out the butter.
There are approximately 282 calories in this protein waffles recipe, yet this is only for the waffles. To make it an even more satisfying keto snack, it is recommended to add a fat such as ghee, whipped cream, or butter.
Including fatty toppings can provide you with more lasting energy, but also increases calories.
For every two waffles, there are about 31 grams of protein and 19 grams of fat. All of this protein comes from high-quality protein powder and eggs, making you full for a long time.
To get started, you are going to need a flour base, which is the protein powder in this recipe. As for dry ingredients, you need to have baking powder and salt.
Concerning wet ingredients, you are going to need butter. Butter is a great addition in many recipes due to its creamy taste, but you can also substitute this for coconut milk oil.
Lastly, you will need to have an egg and almond milk to thin the waffle batter.
Start by melting the butter in a microwave. This can be done in any measuring cup that can be used in microwaves or in a small mixing bowl. Ensure that you work in 30-second intervals to prevent the butter from exploding.
Next, you should add the egg in the butter. You may want to wait for the butter to cool down a little or be sure that the egg is at room temperature. Optionally, you can include one to two egg whites for additional protein.
Start whisking the egg and butter until they are fully combined. From here, you can mix the dry ingredients with the wet. This is going to be your protein powder, ¼ teaspoon baking powder, and then the salt.
Mix the wet and dry ingredients together until all clumps are gone. If the waffle batter is still too thick, you can mix in some almond milk to make it thinner.
Begin preheating your waffle maker and then pour half of the recipe in. Avoid overfilling the waffle maker as this can cause the mixture to spill onto the sides. With the batter in, close the lid and allow it to cook.
Once it is done steaming and turns a golden brown colour, the waffle is finished. Do the same steps with the rest of the batter until there is none left.
From there, you can serve the waffles with your favourite recipe toppings.
Protein powders make for a versatile and easy way to supplement a keto diet. They are naturally low in carbohydrates since they are removed during the manufacturing process.
Some of the best low-carb and keto-friendly protein powders are obtained from milk and eggs. Meanwhile, collage proteins also contain very low carbs but have lower protein compared to the egg or whey variants.
Plant-based protein powders made from peas or soy are a great fit for those following a low-carb lifestyle. Although flavoured versions of these plant-based powders usually contain carbohydrates, the unflavoured versions have none.
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Scott Reid
Author
Scott Reid is a 2 x Britain’s Strongest Man U105kg winner (2007 & 2008) and IFSA World's Strongest Man U105kg Competitor. He is an expert in strength and conditioning and also coaches functional nutrition. Scott’s passion for understanding the human body and how to optimise every aspect of it has driven him to study under legends such as Paul Chek. Scott now coaches MMA Athletes, Strongmen and Bodybuilders to name but a few, helping them to implement a well structured diet and become more powerful, explosive versions of themselves.