Question about protein shakes

#1

I know they’re generally frowned on around here, because they supposedly spike insulin. My protein powder only has 4 carbs, is it really going to spike my insulin? Shoot, I’ve seen avocados with more carbs than that.

Any insight is appreciated!

(Omar) #2

people are split over protein.

there are quite few long threads in the forum.

you will find protein shakes with zero carbs, but carbs contents is not the issue. It is the gluconeogenesis or the manufacturing of glucose from proteins.

some people say it is demand driven and should not raise insulin .

others say it will inhibit ketone production if too much protein is ingested.

you can test your blood glucose after taking protein shakes and see for yourself.

(Michael - When reality fails to meet expectations, the problem is not reality.) #3

Per what, ‘scoop’? If so, then what’s a ‘scoop’, 15 grams, 30 grams. How many ‘scoops’ per shake? As noted previously, there are zero carb whey/casein/collagen powders. Good rule of thumb, if there’s a zero carb option go for it rather than ‘well, it’s only xx carbs.’

#4

It depends on a lot of factors, but I’m not sure they are “generally frowned on around here” so much as “frowned on by a some people, and smiled on by others” (I’m in the camp that smiles on them, at least particular ones).

I use the Atkins Royal Dark shakes quite a bit and have for years, starting as a quick and easy way to get extra protein early on when I thought I was low (probably wasn’t) and as a way to get extra potassium (I likely was low) and such. Now they are a decent mix of fat and protein (and while isolating protein may be an issue, at least it’s not actually isolated to a single milk protein, though who knows what that adds up to). Are they the best thing in the world? Probably not. Are they a quick, easy and tasty way to satiate some hunger and get some minerals and nutrients needed in a pinch? I think so.

I’ve done other protein shakes as well that were low net carbs. The main reason I stick to the Atkins ones is for taste (though primarily the Royal Dark flavor) and the higher fat:protein ratio (for a bit I did higher protein despite worse flavor in another one). Regardless, it worked out fine for me and at least my breath ketosis measurements were always pretty deep.

I don’t seem to have a problem with dairy though, and everyone is different, so some may have more negative responses to things in any particular shake. I would say it’s probably a good idea not to live on them, but try them out if you want to and see if they work for you.

NOTE: If you are scared of insulin from protein in general and gluconeogenesis, keep in mind you need protein. Even if it can cause problems in excessive amounts, unlike carbs you need protein. The problem is with the amount, and perhaps the types, of protein, not having protein in general, so if you aren’t getting excessive amounts of protein from the shake, that shouldn’t be the worry (just measure it with your daily intake if it’s a concern).

#5

It’s 16g protein per serving. Is that enough to inhibit ketone production?

#6

It’s one scoop per serving, 16g protein, 4 carbs and 100 calories. I’m not going to buy anymore but I’m debating if I should give it away or not.

#7

You should have much more protein than that every single day, pretty much no matter who you are, or you will die (not in one day, but eventually).

(Omar) #8

yes

16g is very high.

but there are much lower than that like iso triple zero.

it has zero carb per serving

#9

Yeah, I’m a vegetarian so protein is tricky. I’ve added fish to my diet but I don’t really like it. I bought this stuff to supplement my protein intake, but then I saw many comments on here that they were bad. I’m not made of money so I’d rather not give them away, but I don’t want to use them if it’s going to sabotage me.

#10

Oh I know, lol. I shoot for 88g per day. Don’t worry!

#11

I don’t mean to be argumentative but how can 16g of protein be too high when people talk all the time about all the sirloin they just ate? 8oz is 67g of protein.

6 pieces of bacon is 16g of protein. If I said I had 6 pieces of bacon nobody would bat an eye.

#12

Ah, ok. Yea, there are plenty of us that like the shakes just fine. There are people out there that either are gung-ho about whole foods (which is fine, whatever), or may have issues with dairy or something in them in particular, but unless that’s you, I wouldn’t be super worried at this time as long as you aren’t living on them.

The protein problem with insulin and ketones isn’t with protein in protein shakes in particular, usually, but with any protein anyway, at least not as far as I’ve seen. There very well may be differences between the protein sources, but what is what I haven’t seen anything definitive. Might be worth researching, but unless it’s causing you a problem, I wouldn’t worry about it.

(Omar) #13

sorry

I thought you talking about carb contents.

I miss understood.

#14

No, I definitely don’t live on them. I drink maybe one a day, sometimes less. Just when I’m low on protein. I can only stomach so much eggs and salmon.

It’s reassuring to see some “yea” votes. I was nervous to even post because I’ve seen some real hung-go opinions against them. I guess I’ll keep them.

#15

No problem!

(karen) #16

I thought it had less to do with carbs but that protein, and particularly whey protein, increases insulin. Thus, those of us who are trying to get our insulin levels lower should avoid it. I suspect you won’t get a bump in glucose (so your meter will be fine), but your insulin will rise. I don’t know about other proteins (like pea) that are in some of the vegan powders. I have both whey protein powder and a brand of vegan protein powder (using pea) that I love, but I’ve cut back on using them.

#17

Yea, you’re fine. Just try to find one that meets what you need from it and fits into your needs the best, and if you don’t run into a problem, no worries. I use 1 a day myself, or more on rare occassions (15g protein, 10g fat, bunch of sodium and potassium, 2 net carbs, etc), at least most days, I’ve done higher protein ones as well that didn’t seem to slow me down. Everyone is different, but I’m in favor.

#18

There’s mixed data on that particular point, and not all protein shakes are primarily whey either, even though there are some that focus on that. Likely, some people have a greater insulin response to whey than others.

#19

I wish I knew how much it raises insulin. That’s really the question, isn’t it? I’m trying to make an informed decision but feel like I’m wandering around in the dark.

#20

Well, I’ve already got two containers (one is almost empty), so I don’t have any choice now. I’ll just use up what I have and leave it at that, I think.