How to Choose a Whey Protein | Ingredients to Avoid (Keto Friendly)

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How to Choose a Whey Protein | Ingredients to Avoid (Keto Friendly) - Thomas DeLauer


Common Problems with Whey Proteins

Hydrogenated Vegetable Oils

Partially & fully hydrogenated oils are just another name for trans fats and are so-named because the hydrogenation process transports hydrogen atoms across the fat molecule to a new location - processed from naturally occurring fats and oils by converting the natural “cis” form of the fat into a “trans” form

Artificial Sweeteners (Commonly Sucralose)

Commonly used artificial sweeteners are sucralose, aspartame, or saccharin - the most commonly used in protein powders is sucralose, as it’s generally viewed as safer than aspartame or saccharin

Most protein powders seem to have stopped using aspartame and saccharin, but a lot still use sucralose

And sucralose, approved by the FDA in 1998, is marketed as a natural sugar substitute, but is really a chlorinated sucrose derivative – derivative of chlorine and is 600x sweeter than sugar

A study published in the Journal of Toxicology and Environmental Health found that sucralose reduces the amount of good bacteria in your intestines by 50%

Increased Thermogenic Effect of Protein + MCTs

TEF, or the thermic effect of food, is basically the energy expended by the human body to process food - it’s also known as specific dynamic action (SDA) or dietary induced thermogenesis (DIT)

The thermic effect of food can vary quite substantially, but protein is actually the hardest food for your body to process and utilize

While carbs are made up of simple sugars, which break down relatively quickly, proteins are much more complex molecules

The process of dismantling these chemical bonds and reducing the proteins to their component amino acids takes longer, so protein foods take longer to digest.

Therefore, your body wastes around 20% of the calories in protein in its processing and the release of heat

Study - Journal of Obesity

In this study, 12 female subjects increased their protein intake by about 30% and the result of swapping out calories for more protein resulted in an increase in DIT: a 10.5 to 14.6% increase in energy expenditure

(A high protein and carbohydrate (HP/C) (60:10:30; percentage energy (E%)carbohydrate, fat and protein, respectively) and high fat (HF) (30:60:10 respectively)

MCTs

Study - European Journal of Clinical Nutrition

8 healthy young men had 24-hour energy expenditure (EE) and urinary catecholamines measured during their stay in a respiratory chamber on four separate occasions

Results

24-hour EE increased significantly with increasing MCT:LCT ratio, with the diet providing a total of 15-30 g MCT per day stimulating 24-hour EE by 5%

This corresponds to a mean absolute increase in daily EE of approximately 500kJ, with individual values varying between 268 kJ and 756 kJ

Acacia Gum

Acacia fiber also supports your gut barrier by encouraging the growth of specific strains of beneficial bacteria that produce short-chain fatty acids

Specifically, it produces butyrate, which nourishes intestinal cells that line the gut barrier and supports the assembly of tight junctions that seal gaps between gut barrier cells

References

1) Daly J , et al. (n.d.). The effect of feeding xanthan gum on colonic function in man: correlation with in vitro determinants of bacterial breakdown. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/8...
2) Review of xanthan gum production from unmodified starches by Xanthomonas comprestris sp. (n.d.). Retrieved from https://www.sciencedirect.com/science...
3) The Truth about Xanthan (and Many Gluten-Free Foods). (2015, August 19). Retrieved from http://drmichellecook.com/entries/gen...
4) Catherine Saint Louis. (2013, February 4). Warning Too Late for Some Babies. Retrieved from https://well.blogs.nytimes.com/2013/0...
5) Trout DL , et al. (n.d.). The amount and distribution of water, dry matter, and sugars in the digestive tract of rats fed xanthan gum. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/6...
6) Beal J , et al. (n.d.). Late onset necrotizing enterocolitis in infants following use of a xanthan gum-containing thickening agent. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed?t...
7) Trout DL , et al. (n.d.). The amount and distribution of water, dry matter, and sugars in the digestive tract of rats fed xanthan gum. - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/6...