When it comes to a healthy protein supplement, it's essential to keep the sugar and carbohydrate content to a minimum. A good rule of thumb is to aim for 5 grams or less of sugar per serving. While many protein powders contain natural sugars and added sugars to make them taste better or increase their calorie content, there are also low-sugar and sugar-free protein powder options available. Whether you're a fan of whey protein, vegetarian, vegan, or gluten-free, there's a much less sugary powder out there for you.
However, diabetics should always consult with their family doctor before adding any type of supplement to their diet, including protein powders. For athletes, it's important to consume protein throughout the day at regular intervals, combined with carbohydrates and healthy fats. If you haven't yet tried protein shakes as a way to help your workout, they can be an excellent way to help your body recover and build muscle. For example, one option is a protein blend of peas, rice and hemp that provides all the essential amino acids you need to support your muscles.
It contains only 0.6 g of sugar per serving, but still tastes great and contains 18 g of high-quality whey protein. This vegan protein source is easily digested by most people, as it is completely free of sugar, sweeteners, dairy, soy and gluten. Whey protein, which is derived from cow's milk, is common in supplements because it's quickly absorbed by the body. Many protein shakes contain a decent amount of sugar which improves their taste and increases calories, but this isn't suitable for everyone.
For vegans or people with dairy intolerance, soy protein, pea protein or other plant-based proteins are the healthiest options while others may prefer whey protein. Another vegan protein shake option contains premium vegetable proteins from hemp, peas, pumpkin and alfalfa which combine to offer you a high-quality amino acid profile with a minimum amount of sugar. Rather than undermining your training efforts, choose a protein shake that's low in added sugar and watch as you easily gain muscle and lose weight. One option is a mix containing two types of milk proteins (whey and casein) as well as egg white.
The ideal is that the sugar it contains be natural or substitutes such as monk fruit or stevia rather than artificial which can pose long-term problems according to research. Casein is often used at night or as a meal replacement to provide sustained protein for a longer period of time compared to fast-digesting whey protein.