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Beware of Sugar-Free and Low-Sugar Protein Powder


Just when we think we are making good choices for our body, eating less refined sugar, trying to eat healthier foods and drink more nutritional beverages, we find out that what we thought was healthy is actually harmful and dangerous for our health. It can be found in lots and lots of products we may consume with better health in mind. One of these products is sugar-free and low-sugar protein powder–even organic protein powders can be harmful. All because of this one ingredient— erythritol.

Low-Sugar Protein Powder

In recent years, erythritol, a sugar alcohol commonly used as a sugar substitute, has gained popularity as a “healthier” alternative for individuals looking to reduce their sugar intake. 

Thought to be a healthier alternative to sugar and the typical artificial sweeteners we try to avoid, new research shows erythritol is not as safe as we were led to believe. Even though we naturally have a small amount of erythritol in our bodies, a recent study has raised concerns about the potential impact of elevated erythritol levels on our cardiovascular health.

Erythritol in Protein Powders

Many sugar-free or low-sugar protein powders contain erythritol as a sweetener. Erythritol is favored for its low-calorie content and minimal impact on blood sugar levels, making it appealing to those of us looking to reduce our sugar intake. 

Studies show the amount of erythritol used in products like protein powders can significantly exceed natural levels, raising concerns about potential health risks.

Studies also find a significant association between elevated erythritol levels and the risk of heart attack, stroke, and blood clots. Individuals with the highest erythritol levels were approximately twice as likely to experience these heart-related issues over a three-year follow-up period than those with lower erythritol levels.

What is Erythritol?

Erythritol belongs to a class of compounds known as sugar alcohols or polyols. The U.S. Food and Drug Administration (FDA) considers erythritol safe for consumption as it is a naturally occurring compound. In its natural state, erythritol is present in certain fruits and fermented foods. However, the main concern arises from the quantities used in processed foods and products like low-sugar protein powder, which can far exceed the levels found in nature.

One concerning aspect of erythritol consumption is the dramatic increase in blood levels observed after consuming just one serving of certain processed food products, often marketed as “keto-friendly” or “low-carb.” In fact, the study found that consuming just one serving of a food or beverage containing erythritol could raise blood levels of erythritol up to 1,000 times. Additionally, the risk of blood clotting increased for several days after ingesting erythritol.

Read Protein Powder Labels

Explore protein powders without added sweeteners or opt for unsweetened varieties, like this plant-based protein, allowing you to control the sweetness by adding natural ingredients like fruits or honey. If you want a pre-sweetened protein powder to make a shake quick and easy, choose a protein powder that uses natural sweeteners or alternatives to erythritol, such as stevia, monk fruit extract, fruit, honey, or organic cane sugar. 

We can’t control everything, and we can’t know everything. We can’t control the ingredients manufacturers use in their products, like protein powder. But we can control what we consume. We can’t know everything about what’s healthy and not healthy. But we can keep informed and read labels carefully.

Choose your low-sugar protein powder wisely!

Protein 4 Women
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Best Egg White Protein Powder

Best Egg White Protein PowderBest Egg White Protein Powder

Many people are introducing protein powders into their diets for various reasons. But when you think of protein powders, egg white protein powder is usually not the first type of protein powder most people think of.

In the past, bodybuilders were primarily the consumers of protein powders. They also were the ones adding eggs or egg whites to their protein shakes. That is no longer the case. As protein powders became more mainstream, and as more and more “average” people began looking for ways to add healthy, low-fat protein to their diets, a larger variety of protein powders have become available. Egg white protein powder is one of them, and it is gaining popularity.

One scoop of egg white protein powder can provide 4 times the amount of protein found in one whole egg and 6 times the amount of protein in one egg white.

How much protein does a woman need? See  for more info.

Who Should Use Egg White Protein Powder?

If you are looking for a convenient low fat and low-calorie protein source, egg white protein powder may be a good option. It can be added to milk, milk alternatives, green drinks, yogurt and more. It generally has a milder taste than other types of protein powders, such as whey or soy.

Because egg white protein is non-dairy, it can be used by individuals with lactose intolerance. Most egg white protein powders contain little carbohydrates, so they are a good option for dieters or those on a low carb or paleo diet too.

Best Egg White Protein Powder


Most varieties are soy free; however, some do contain soy lecithin.

Best Egg White Protein Powder

However, not all egg white protein powders are the same. Some low-quality products, especially those manufactured outside the U.S., may contain traces of antibiotics and hormones and also may put you at risk of being exposed Salmonella. Therefore, it is important to look for quality products produced in the USA. Still, some egg white protein powders contain added flavors, sweeteners, preservatives, and other additives.

Best Egg White Protein Powder

Which egg white protein powder is the best?

Let’s take a look at 3 popular brands and see how they compare.

Jay Robb Egg White Protein PowderBest Egg White Protein Powder

Flavors: unflavored, vanilla, chocolate, strawberry

Unflavored Ingredients: Pure extracted egg white albumin and non-GMO sunflower lecithin.

Chocolate Ingredients: Egg albumin, xylitol, cocoa powder, natural flavor, xanthan gum, non-GMO sunflower lecithin, and stevia.

Strawberry Ingredients: Egg albumin, xylitol, natural flavor, xanthan gum, non-GMO sunflower lecithin, Reb-A stevia, citric acid, and red beet powder (color.)

Vanilla Ingredients: Egg albumin, xylitol, natural flavor, xanthan gum, non-GMO sunflower lecithin, and stevia.

The unflavored variety nutritional profile:

Serving size: 33 g

Calories: 115

Fat; 0

Sugar: 0

Protein: 24 g

The flavored varieties have 2 sugar alcohols and 120 calories.

This egg white protein powder is favored by many. It mixes well and has a mild taste.

Paleo Protein Egg White Powder

10 varieties: organic unflavored, unflavored, chocolate, blueberry tart, coconut cream, cinnamon roll, espresso, glazed donut, and vanilla.

The unflavored variety ingredients: Egg White Powder (from chickens not treated with hormones or antibiotics and non-GMO)  & Sunflower Lecithin

The unflavored variety nutritional profile:Best Egg White Protein Powder

Serving size: 30g

Calories: 100

Fat: 0

Sugar: 0

Protein: 25 g

The flavored varieties are sweetened with monk fruit and natural flavors. Some contain a probiotic. Most have 21 grams of protein.

This egg white protein powder is a favorite among those looking for a variety of flavors and have a preference for a sweeter taste. Although there are unflavored and organic unflavored choices. All use eggs from chickens not treated with hormones or antibiotics and non-GMO.

NOW Sports Eggwhite Protein

3 varieties: regular, vanilla creme and rich chocolate

The plain egg white variety nutritional profile:Best Egg White Protein Powder

Serving size: 20 g

Calories: 100

Fat; 0

Sugar: 1

Protein: 16 g

The plain egg white variety ingredients: Egg White Powder

The regular/plain variety is pure egg whites–nothing else.  It does not contain lecithin, as others do and has no added flavors. It gets frothier than other egg white protein powders and does not dissolve as easily.

The vanilla creme and rich chocolate flavors have added ingredients–making them dissolve better.

Vanilla creme ingredients: Egg White Powder (Instantized), Xylitol, Natural Vanilla Flavors, Better Stevia® [Organic Stevia Extract (Leaf)], Natural Citrus Flavor and Soy Lecithin (< 1%).

The serving size is much smaller than most egg white protein powders, making the protein lower. However, the label lists 1 gram of sugar. There is no sugar added to the plain egg white powder. It contains only egg whites, so I don’t know where this is coming from. The other brands do not list any sugar.

Which egg white protein powder is the best?

The one that fits best with what you want and don’t want.

The unflavored variety of these 3 popular egg white protein powder brands:  Jay Robb Egg White Protein Powder, Paleo Protein Egg White Powder and NOW Sports Eggwhite Protein, are very similar.

The Paleo Protein Egg White Powder does have an organic product, which is perfect if you want organic and don’t mind adding your own flavoring.

If you want plain, pure egg white powder with nothing added, the regular, plain NOW Sports Eggwhite Protein is the way to go.

In terms of flavors, it depends on what is most important to you and what you want to avoid. The flavored varieties contain different types of sweeteners and other added ingredients. By far, Paleo Protein Egg White Powder has the most flavors to choose from.

Best Egg White Protein Powder

Which egg white protein powder do you think is the best?

I’d love to hear your opinions!


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Peanut Butter Powder Protein—Too Good to be True?

Peanut Butter Powder Protein

Peanut Butter Powder Protein

Too Good to be True?

Many people love peanut butter–myself included. In fact every year, Americans eat three 16 oz jars of peanut butter per person each year. That may not seem like a lot, but one 16 oz. jar of peanut butter contains 14 servings, that adds up to 42 servings per person. (Since not every single person eats peanut butter, some of us are eating a lot more.

The fact that peanut butter is so versatile gives us the opportunity to eat it in many different ways–peanut butter cookies, peanut butter smoothies, peanut butter sandwiches–with jelly, bananas, marshmallow fluff… (I love peanut butter and pickle sandwiches–strange I know, but my mom introduced me to them when I was a child and I have eaten them ever since!), peanut butter and apples, peanut butter and celery…

I eat peanut butter on toast at least once per week. My husband eats peanut butter and jelly sandwiches during his daily commute.

The problem with peanut butter is that it has a lot of calories and a lot of fat–yes it’s primarily the healthy type of fat, but it’s fat nonetheless. One serving of the peanut butter I usually eat has 16 grams of fat–that’s 25% of the recommended daily allowance.  Plus, many peanut butters have sugars, oils, and other ingredients that are not healthy (or needed)  such as Hydrogenated Vegetable Oils, Molasses, Corn Syrup Solids, Agave Syrup, Mono and Diglycerides, Maltodextrin… Continue reading Peanut Butter Powder Protein—Too Good to be True?