The Best Protein Powder For A Low-carb Diet

Low-carb diets are increasingly popular as a quick and effective weight-loss method. These replace high-carbohydrate foods with foods higher in protein and healthy fats. Protein powders are marketed as a healthy and convenient method to include protein in a meal plan without having to eat large amounts of protein foods that take longer to digest such as meat and nuts. Not all protein powders are created equal, however, and many may be high in refined, processed, sugary carbs. As always, consult with a health professional prior to making any dietary changes.

Protein Needs

Protein is an essential nutrient needed in the body for the growth, development and repair of muscle and body tissues. Increased lean muscle mass may assist in weight-loss efforts since muscle has a higher metabolic rate than fat, meaning more calories are burned even while at rest. The average adult should consume anywhere between 46 to 56g of protein per day, according to MayoClinic.com. This requirement is usually easily met without the need for protein shakes by eating a well-balanced diet . Protein shakes are a suitable option if they are replacing meals or snacks rather than as an addition as extra calories in any form will lead to weight gain.

Animal vs. Plant

Protein powders can be divided into two broad categories: plant-based or animal-based according to the health news and information site Health Writer. Animal-based protein powders include whey, egg and casein. Plant powders include soy, hemp and pea and rice protein powders. Each of the animal-based powders, as well as two of the plant powders, soy and hemp, contain all nine essential amino acids. Low-carb dieters who use pea or rice protein may need to supplement it with another powder to make a complete protein source. For instance, add equal parts rice and hemp powders to a smoothie.

Additional Ingredients

The best low-carb protein powder should be high in protein but low in calories, fat and added refined sugars. Avoid any powders that have a long list of unrecognizable or artificial ingredients including artificial sweeteners, which can cause digestive upset and contribute to headaches and irritability. Many commercial powders may be high in refined sugars, which increase carb content and can lead to fluctuating blood sugar levels and weight gain. Powders that include hydrolyzed animal protein should be avoided as this is a low-quality protein source that may be difficult to digest according to Dr. Liz Applegate, Ph.D., director of Sports Nutrition at the University of California, Davis, as quoted in Health Writer.

Digestion & Absorption

The type of protein powder that is best for a low-carb dieter varies depending on how well he is able to digest it. Individuals will vary and people with intolerances such as lactose intolerance will need to avoid dairy-based powders such as whey and casein that can lead to digestive distress. The time of day the dieter is using the powder may also affect her choice. Fast-acting whey or rice protein powder may be more suitable for a preworkout snack to increase energy and prime muscles for a workout. In contrast, slow-acting casein or hemp may be preferred for a breakfast smoothie or mixed in with yogurt for a late-night snack to slowly release proteins for muscle growth and repair.