Working out while on a keto diet plan can be particularly confusing. It is because most brands will come with a fair amount of sugars, additives, and carbs that could waste your precious daily carbs but also take you out of ketosis. Choosing the best protein smoothie to enjoy after a workout session can be particularly daunting as well. With keto diet only providing your body between 25 and 50 grams of carbs every day, one needs to be extremely careful when exercising.
Although the keto diet may be able to meet your daily protein needs, it would be best to turn to protein powders to increase your intake. Almost everyone on a ketogenic or low-carb diet plan uses protein powders to supplement their nutritional intake. However, identifying and choosing the right one for your body's needs can be an intimidating task to many. It is because protein powders are not made the same way. Here are different types of protein powders that can help supplement your keto diet.
1Whey Powder
Whey protein is the most popular of all protein powders on the market. Its rich nutritional profile and tastiness are what make it a natural choice for those looking to supplement their protein intake. Whey protein is not only readily available in most health food stores but also offers the convenience you want. Whey can be used in shake form or prepared alongside other meals; however, most people are 'scared' of using whey in their baking recipes. One of the reasons for this is the fear to denature the proteins; learning how to bake proteins, nevertheless, helps you understand how it gets done.
Most whey protein powders on the market today are made from cow milk; this gives it its dairy taste - one of the reasons most use it as a protein shake. However, one needs to be careful when cooking whey, as it tends to overpower your foods, causing them to become dry and could turn them rubbery and cardboard-like. You need to include lots of moisturizing ingredients to counter the 'drying' effect of the whey compound. Some of the recommended moisturizing ingredients you can combine are bananas, cooked sweet potato, pumpkin puree, cottage cheese, quark, yogurt, and whole eggs. You could use whey to prepare all kinds of foods (besides shakes), such as protein custards, protein cakes, protein cheesecake, and protein fluff.
2Hemp Powder
Hemp is a rich source of dietary fiber and omega-3 fatty acids. Unlike most types of protein powders, hemp tastes like grass, so it has to be 'masked' with different flavors, including chocolate. It is the reason why most people use it to make protein chocolates, brownies, cakes, and truffles.
Hemp powder can be used in savory tastes as well. The hemp powder itself absorbs lots of liquid, so it will need lots of moisturizing ingredients when preparing your pancakes or cakes. Milk, quark, cottage cheese, and egg whites are some of the most recommended moisturizing ingredients to use with hemp proteins. Failure to use enough moisturizing ingredients will only lead to drying of the baked goods.
3Casein Powder
Casein protein powder is almost similar to whey protein and derived from dairy products. The only difference between casein and whey is that casein has liquid-absorbing properties. Mixing a few spoons of casein protein powder with milk or water to make a protein shake or pudding produces a creamier and thicker mixture, which is unlike whey protein.
Casein also gets used in making protein bars, puddings, protein cakes, and flans. Casein is also more forgiving when used in baking when compared to whey. That said, casein will leave your cake well moisturized, so there's no need to use lots of moisturizing ingredients in your baked goods. You could also use casein to make protein frostings.
4Beef Protein Powder
Beef protein powder was a mere idea a few decades ago. Many would prefer to enjoy a sumptuous meal of the beef itself than its powder. However, tables have turned, and beef protein powder is a reality. While there's still a lot to experiment with the beef protein powder, you can certainly supplement your protein intake with it.
The beef powder is a great substitute for whey, especially in baking. It is also a more feasible option for those who wish to avoid dairy for one reason or another. Beef protein powder is available in health food stores and comes in chocolate, unflavored, and vanilla variants.
5Pea Protein Powder
Pea protein powder obtained from peas is an all-round protein. While it is a good source of proteins, first-time users will notice a strong smell of 'food' or peas. However, as a base for your protein shakes, you shouldn't use pea protein powder, especially if you're concerned about the taste and smell. Nevertheless, pea proteins can be coupled with other ingredients (savory or sweet) to improve its versatility and flavor.
Pea protein powder comes in handy when preparing protein soups, creamy protein sauces, crepes, protein patties, bread, and savory pancakes. You could also use the protein powder to make protein cupcakes, muffins, cookies, and protein bars. Although it might not taste great for first-timers, pea protein powder is an excellent flour-replacement in baking. Pea protein powder makes a bready texture to your baked products when added and considered one of the best substitutes.
6Egg White Protein Powder
Egg white protein powder is ubiquitous in supermarkets and mostly stocked in the baking section. One of the reasons why is because of its intended use for making mousse, meringues, and other desserts that need whipped egg whites. However, this type of egg-white protein powder is not the same as those sold in protein stores. Commonly sold in small packs, this powder doesn't get soft and often comes flavored. In other words, supermarkets widely sell the egg white protein powders for the lactose intolerant individuals and especially those looking for an excellent substitute for whey.
Egg white protein powder, like pea protein powder, shouldn't be used as a base for a protein shake; nonetheless, this protein powder is remarkable when used in baking. You can, therefore, use this powder as you would with the regular egg whites for baking. The powder also comes in handy when making omelets. Though, be careful and make sure not to use its flavored form. Using egg white protein powder when making a protein porridge helps add nourishment.
7Rice Powder
Sweetened brown rice protein powder is a handy ingredient for delicious cookies and cakes. One can also opt for the unflavored protein powder of the same to prepare savory foods, including soups and protein bread. The brown rice protein powder will put a smile on your face if you are looking for a way to treat yourself while on a keto diet.
Brown rice protein powder has a chalky texture and tends to 'dry' other ingredients. That said, it would be advisable to use enough 'bulking' and 'moisturizing' elements in your meals to avoid the drying effect. In addition to using lots of moisturizing ingredients to your foods, it would be advisable to use the brown rice protein powder sparingly. Too much of the protein powder may overwhelm the other components as well as cause the foods to become dense. Doing a few trials should help you determine a sweet spot as to how much of the protein powder to use when cooking or baking your meals.
Protein powders provide a quick and versatile way to supplement your daily protein intake. Most of these protein powders are low in carbohydrates because the manufacturing process mostly removes the carbs and oils. Casein, whey (milk proteins), as well as proteins are considered the best keto-friendly and low-carb protein powders on the market. These should help supplement your protein intake with a low risk of getting out of ketosis. Collagen proteins, on the other hand, have fewer proteins and no carbs.
Protein powders made from soy, rice, and peas (plant-based proteins) are an excellent option for anyone looking for the lowest carb diet plan. Keep in mind that flavored varieties of these protein powders may contain more carbs than desired, hence should be avoided if need be. Be sure to choose protein powders compatible with a keto diet or low-carb diet plan for the best results.
Elizabeth Ralph is a proud lifelong resident of Nashville, Tennessee, a reader with a healthy appetite and mom to three kids and three dogs. She believes the healthiest lifestyles involve the entire household and loves reading about new ways for her family to cook and play together.
