Bolstering The Protein Content Of The Diet Easily
Many people actually dont get the protein they require to perform and feel at their best even if they are eating an otherwise good diet. Protein supplements can help to meet this shortfall.
Pea protein isolate, in particular, avoids many of the typical issues that people associate with legumes , especially the presence of anti-nutrients. These are things like phytic acid , saponins , and trypsin inhibitors . Overall, for most people though, theres little concern that eating some of these are going to cause any problem at all. But, if this is a concern, many processes help to markedly reduce the levels of anti-nutrients in legumes and grains like sprouting, soaking in an acidic medium , and cooking. Nowadays, high-quality pea protein isolates are processed using a low-heat, enzymatic isolation process that effectively removes almost all the phytate, lectins, saponins, and trypsin inhibitors.
As you can see in the table below the functional properties of the gold standard of plant protein-isolated golden pea proteinare quite different to whole legumes and to the commonly used vegan protein, soy protein isolate, with between 1/60th and 1/100th of the phytate content.
So, despite it being derived from a legume, pea protein isolate has become a favorite of many in the wholefood community as a convenient protein source with no adverse effects.
Top 10 Best Paleo Protein Powders
Carrie Forrest, MPH in Nutritionon
Heres a round-up of the Ten Best Paleo Protein Powders that are made with clean ingredients. These products are all grain-free, gluten-free, dairy-free, and perfect for paleo and real food diets.
Protein powders can be a great addition to almost any diet, especially for breakfast foods like smoothies. Protein consumption at breakfast is also thought to help with weight loss efforts. One study even showed that at least 30 grams of protein at breakfast is needed to help preserve muscle tissue during weight loss in women.
See more of my healthy weight loss tips for women.
Its actually harder than you think to get at least 30 grams of protein with breakfast, especially if you are on a dairy-free diet like paleo. For example, one whole egg only has 6 gram of protein. I dont know that many people who can eat 5 eggs in one sitting!
So, one of the best ways to bump up your protein intake with no dairy or whey protein is to use protein powders.
But, the problem is that there are so many protein powders to choose from, and not all of them contain quality ingredients. Many protein powders may not work with paleo diets either, as they may contain grains, soy, dairy, or other ingredients that are generally excluded in a paleo approach .
Can You Have Protein Powder On Whole30
Great question, my friend!
Lets take some advice from the Whole30 book, which is where I always turn as my very favorite Whole30 resource!
The Whole30 book says this about Whole30 protein shakes:
Anything you can get from protein powder you can get from whole foods during your Whole30 in a much more nutrient-dense, satisfying form.
It goes on to say that protein powders with compliant ingredients , ARE Whole30 compliant.
My suggestion is to not lean on Protein Powders as a crutch. Eat real, delicious, satisfying foods first. Its also complicated because smoothies are a wed rather you didnt. Not an explicit NO, but also not a drink smoothies all the time!
Why arent smoothies encouraged?
Mainly, again from the Whole30 book:
Food that you drink sends a different satiety signal to your brain than food that you chew.
Basically, when you drink a food, you wont feel as full as when you eat a typical Whole30 meal.
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Whole30 Spices And Herbs List
If your food is boring, changing things up could be as simple as trying new spices and herbs to give old recipes a new life.
76. Salt and Pepper. On Whole30, iodized salt or sea salt are the two allowed salt options. Pepper is allowed in any form, just check herb blends for added sugars.
79. Cumin. Taco Tuesday is getting an upgrade. Try these cumin-seasoned, Instant Pot Fish Taco Bowls but don’t forget to use a Whole30-approved mayonnaise in your dressing.
82. Curry Powder. This Chicken Curry only takes 10 minutes to prep and thanks to the yellow curry powder in the recipe it is loaded with flavor.
85. Wasabi Powder. A spicy snack is just a click away. Follow this recipe for Wasabi Almonds, but make sure you swap out the cornstarch for 1/2 a teaspoon of arrowroot powder.
88. Lemongrass. The next time a take-out craving threatens to derail your Whole30 success, whip up some Lemongrass Chicken with Cilantro Cauliflower Rice. You’re welcome.
89. Mustard Powder
Buying Guide: What To Look For When Select Whole30 Collagen Peptides:
If you want to purchase products, follow a buying guide. Some features need to tick your products before buying. Lets take a look at them:
- Product Quality: The product must be of high quality. If the product is not of high quality, it will break down quickly and need repairing.
- Price: The price of the product should be reasonable. The product must be within your budget so that you do not have any financial constraints while using it.
- Brand reputation: The brand name should be well known in the market and has been around for a long time so that its reputation can be trusted and its quality can be ensured.
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Best For Pregnancy & Postpartum:
Best Whey Protein Powder for Pregnancy & Postpartum: Organic Valley Prenatal and Postnatal Support Smoothie Mix
Since she was pregnant with her third baby during this whey protein powder review, Jessie was our guinea pig for sampling all of the prenatal and postnatal protein powders. She found that this smoothie mix from Organic Valley tasted best and provided a good amount of essential pregnancy and postpartum nutrients when mixed with dairy milk.
- About the protein: This protein comes from organic nonfat milk powder and organic whey concentrate. A single scoop provides 9 grams of protein and only 80 calories, so this is best served as a between-meal snack rather than a meal replacement . This increases to 17 grams of protein and 200 calories when mixed with 8 ounces of 2% dairy milk, which also increases the natural choline content
- Other nutrient highlights: We appreciated that this smoothie mix contained fish oil to increase the omega-3 fatty acids , as well as organic ginger, and supplemental folic acid, containing 335 mcg for folate, a nutrient essential for the nerve, spinal cord, and brain development of unborn and newborn babies. The postnatal support mix also contains fenugreek seeds, which some research has connected to boosted milk supply
- Certifications: USDA Organic certified
- About the sweetener: These powders contain 1 gram of added sugars from organic unrefined cane sugar and organic stevia
- Cost per serving: $1.42
Can I Use Pea Protein On A Whole 30 Plan
In the plan as prescribed, any refined food and any food that contains legumes or sweeteners . So, technically pea protein isnt used as part of the Whole30 plan.
However, similarly to the Paleo Diet , many people do use Pea Protein Isolate in modified versions of diets like Whole 30 for the following reasons.
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Whey Protein Whole30 Rules
Another reason a lot of protein powder brands are off limits are because a TON of them contain whey protein, which is NOT Whole30 compliant. There are also a lot of different forms of proteins that arent Whole30 approved: whey , casein , soy, rice, and more.
They can also contain toxic chemicals, chemical additives, hydrogenated oils , and more.
This Common Supplement Could Ruin Your Entire Whole30
ICYMI, the Whole30 is all about eating real foods-there are no frozen meals to microwave and absolutely no sugary protein bars allowed.
Another thing that can be off-limits on the Whole30 diet: protein shakes, since the Whole30 encourages dieters to eat whole foods in their natural form. Still, many dieters rely on the filling power of a protein shake to get them through a busy day and keep them feeling fuller longer.
But that’s just the first hurdle: Its also no easy feat finding a Whole30-approved protein powder, since most brands contain ingredients on the no-no list, like dairy-based whey proteins, soy proteins, and artificial sweeteners-but it’s not totally impossible.
For the occasional protein shake on Whole30, look for powders that include protein from collagen, hemp, or eggs, says registered dietitian Erin Palinski-Wade, author of 2 Day Diabetes Diet. Avoid powders with artificial sweeteners or added sugars, and flavor your shake or smoothie naturally with fruits, vegetables, and 100 percent fruit juice instead.
Since it can be hard to sift through all the options out there , here are five dietitian-approved, Whole30-friendly protein powders you can buy on Amazon right now.
Also Check: Best Protein Bars For Weight Loss
Can I Freeze Energy Balls
YES! Every single one of my energy ball recipes is 100% freezer-friendly. I can attest to that, as I always freeze my recipes as I can never finish them all in a timely manner.
For best results, freeze these chocolate balls for up to 2 months, in parchment paper or a ziplock bag.
To thaw, refrigerate overnight.
If I Cant Have Smoothieswhat Else Can I Do With Protein Powder
While smoothies arent explicitly banned, they arent exactly encouraged on Whole30. According to the creators, smoothies arent ideal because theyre usually heavy in fruit and drinking calories rather than chewing them makes it harder for your body to register when youre full.
Dont fret, however! There are other options.
- No-Oats Oatmeal. We love adding protein to no-oats oatmeal like the ones we talked about here.
- Mix In With Soups or Stews. Try stirring some protein powder into soups or stews for an extra protein kick.
Have other ideas for how to use your Whole30 protein powder? Whats your favorite Whole30 compliant brand? We want to hear from you leave your comment below and let us know!
about the author:
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So What Types Of Proteins Are Whole30 Approved
We also need to make a distinction here: Whole30 Approved is a registered trademark of the Whole30 program, and companies have to go through a rigorous application process in order to gain this trusted mark.
What you want to look for when youre searching for a Whole30 compliant Protein Powder are minimal ingredients, and these types of protein: egg, collagen, gelatin, hemp, recently pea protein is allowed, or crickets .
Whole30 Compliant Products To Help You Make These Snacks
- Applegate They have a lot of compliant options.
- Pedersons Farms One of our favorite places to find Whole30 compliant meats.
- True Story Foods Their sliced turkey deli meat is compliant.
Other options might exist at your local stores, just check the ingredients and make sure there arent any sneaky sugars in the ingredients!
PRE-COOKED AND FRESH SAUSAGE:
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The Best Whole30 Snack
Even though we made this listing, we believe that the best Whole30 snack is actually an easy one leftovers! Since you are already cooking Whole30 compliant meals, its easy to plan for and make a little extra in case you need a snack.
We utilize leftovers in our Whole30 meal plans to help you save time by cooking less. Make sure you check out our Whole30 meal plans and any of our Whole30 recipes, we have tons of options for you!
Drink Wholesome Is The Best Whole 30 Protein Powder
What is Whole 30 Program?
The Whole 30 diet is a strict elimination diet designed to help with weight loss and gut issues. It is laid out in two phases: 30 days of elimination and 10 days of reintroduction. For the first 30 days, you can only eat whole, minimally-processed, easy to digest foods like meat, seafood, eggs, vegetables, and fruit. The list of foods that you must eliminate include grains, legumes, dairy, alcohol, added and artificial sugar, and food additives.
Can you have protein powder on Whole 30?
Almost all protein powders contain ingredients that are not compatible with the Whole 30 diet. There are, however, a few single ingredient protein powders that are allowed. Again, these protein powders cannot contain any food additives or sweeteners. They also cannot be made with dairy-based proteins or soy. That said, of all the single ingredient powders, only one of them is truly in line with the ethos of Whole 30. Keep reading to learn more.
Why egg white protein?
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The Best Whole30 Protein Powders: 5 Great Options For Your Next Whole30
Published: by Jessica · This post may contain affiliate links ·
Whole30 is an elimination diet that lasts for 30 days. It is often completed for weight loss but can also be a great way to reset your body. If you’re not familiar with Whole30, I recommend starting here to learn more about it.
A lot of the point of doing a Whole30 in the first place is to change your relationship with food. It seems more difficult to prepare your meals because you have to make everything from scratch – most of what we use as convenience foods are not compliant on the program.
Convenience foods are generally, although not exclusively, more processed and less healthy. By taking these away for a month we are reminding ourselves that, while eating whole foods may be a more time consuming and involved process than were used to, it is totally worth it to feel this good!
To that end, “liquid meals” are not really encouraged on Whole30. While they are made up of “real food” for the most part, they don’t allow us to chew our food mindfully, and can send mixed signals to our body in regards to our level of fullness.
That said, if you’re someone who is very athletic, you can require a higher level of protein than others – and if you’ve ever tried to chew enough meat to get enough protein in a day, you know it can be exhausting.
So, maybe you started included protein shakes into your routine. But now that you’re on Whole30, all whey protein and most plant-based protein powders are not compliant.
Sea Tangle Kelp Noodles
After youve had properly prepared kelp noodles, zucchini noodles dont stand a chance. Theyre tender and chewy and they dont get watery like a vegetable-based noodle. The trick is to know how to soften themstraight from the package, theyre unpleasantly crunchy. All you need is a tablespoon of baking soda and a lemon. Drain and rinse the kelp noodles after removing from the package and place them in a bowl. Dust with baking soda followed by the juice from a whole lemon, then cover with hot water and massage the noodles a bit with your hands to dissolve the baking soda. Allow the noodles to sit, submerged, for 10 minutes, then drain and rinse again. Sprinkle with a generous helping of nutritional yeast, salt, and cracked black pepper or dollop a homemade cashew alfredo sauce and Abbots Butcher Chopped Chickn for a decadent, Whole30-compliant dinner.
Recommended Reading: Protein Shakes To Build Muscle
Other Whole30 Protein Sources
Some other great sources of protein other than meat while on Whole30 include things like adding hemp seeds to a salad, drinking bone broth, and eating plant-based foods high in protein such as pumpkin seeds and flax seeds.
And while smoothies aren’t really encouraged on Whole30, the occasional protein shake isn’t going to be the end-all be-all of your Whole30. It can be a good way to get in enough grams of protein in a day when you Just. Can’t. Chew. Any. More. Amiright?
This site contains affiliate links through the Amazon Affiliate program and others, which allow me to earn a small commission when you purchase through them, at no cost to you. Thanks for your support!
Appropriate Ways To Use Whole30 Protein Powder
The balance I find when using Whole30 Protein Powder is I add Collagen Peptides to my coffee every single morning! I still eat an entire breakfast, AND I get some added protein.
I personally feel the issue starts to arise when you try to use a shake as a meal replacement entirely. That definitely goes against the spirit of the Whole30 program.
Another great way to use Whole30 Protein Powder is to stir it into anything, really! I add collagen and gelatin to soups, stews, casseroles, you name it!
If youre particularly active, you can add in a bonus workout meal within 30 minutes of your workout. It should consist of protein and carbohydrates. Ideally, this is real food that you sit down and chew, but in a pinch could be a smoothie with Whole30 protein powder.
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On The Whole30 Elimination Can I Have
Almond Flour: Yes
Yes, you can have almond flour, coconut flour, tapioca flour, cassava flour and other non-grain-based flours, but its context-dependent. You can use it in place of breadcrumbs in your meatballs, to dredge a piece of chicken, or to thicken a sauce or stew. You may not use it for Paleo bakingto make muffins, pancakes, bread, cupcakes, cookies, waffles, biscuits, tortillas, pizza crust, or anything of that nature nor can you have it in pasta, noodle, or gnocchi recreations. Those foods fall under our Pancake Rule and are expressly off-limits during your Whole30.
Almond Milk: Read your labels
Compatible commercially-produced almond milk is easier to find than ever before, however, the majority will still have sugar and few may even still have carrageenanrendering those off-limits for your Whole30. If you cant find a compatible brand, like New Barn Unsweetened or JOI, the alternative is to make your ownbut remember, no added sweetener!
Arrowroot Powder: Yes
These are fine choices as thickeners and can be especially helpful in sauces and gravies. Like almond flour, though, they are not appropriate for use in baked goods.
Bacon: Read your labels
Tip: Were not concerned with whether your bacon is cured with nitrates or celery powder ALL bacon is cured one way or the other. Youre specifically looking for bacon with no added sugar for the Whole30.
Bean Sprouts: Yes
The plant part of the bean is Whole30 compatible its the seed itself that is not.