Protein powder without sweetener: what is its added value?
- Reading time: 8 min.
Protein shakes are among the most popular dietary supplements in the world. Enthusiastic athletes use protein powder to aid their recovery, but even for beginner athletes, a protein shake can be a convenient addition. Recently, we've seen an increase in the demand for protein powder without sweeteners. But why is that? In this article, we explain why you might consider a protein shake without sweeteners, explore whether sweeteners are really that bad, and discuss our own range of unsweetened whey protein!
What are sweeteners?
Sweeteners are alternatives to sugar and are used in food products to create the same sweet taste. The difference lies in the number of calories. While sugar contains 4 kcal per gram, sweeteners are either calorie-free or provide very few calories. Manufacturers use sweeteners to reduce the calorie content of their products. Think of light versions of products, such as Cola Zero.
We distinguish between artificial and natural sweeteners. Artificial sweeteners are made in factories, while natural sweeteners are derived from natural products (like stevia). Another way to categorize sweeteners is by dividing them into polyols and intensive sweeteners.
Intensive sweeteners are much sweeter than sugar but provide no energy. Only a very small amount is needed to achieve the same sweetness as sugar. Polyols (also called extensive sweeteners) are roughly as sweet as sugar. Since they are absorbed less efficiently by your intestines, they provide less energy (about 2.4 kcal per gram).
Recognizing sweeteners on a label
There are over 15 approved sweeteners, making it somewhat tricky to identify whether a supplement contains them. You can recognize sweeteners by names such as:
- Acesulfame-K
- Cyclamate
- Saccharin
- Stevia
- Aspartame
- Advantame
- Neotame
- Xylitol
- Sorbitol
- Isomalt
- Mannitol
- Lactitol
- Erythritol
Why use a protein shake without sweeteners?
We use protein shakes to easily consume extra protein. With a more active lifestyle, your daily protein needs increase. Your body uses this protein for various processes, including muscle recovery. Many protein powders contain sweeteners to enhance the taste. So why would you choose a protein powder without sweeteners?
There are several reasons for this. Some athletes prefer to avoid artificial additives and therefore opt for a supplement that is 'as natural as possible.' A protein powder without sweeteners contains only whey concentrate or isolate and an emulsifier (which helps the protein powder mix well with water).
Another reason to choose an unsweetened protein shake is if you suffer from allergies or sensitivities to certain sweeteners. You may experience symptoms such as headaches or stomach issues. In such cases, it is better to avoid these sweeteners. An example of this is Phenylketonuria (PKU). People with PKU must avoid aspartame because their bodies cannot properly break down phenylalanine, an amino acid found in aspartame.
Some athletes prefer to use a protein powder with the highest possible protein content. A protein powder without sweeteners contains fewer additives, which slightly increases the protein content per serving. The protein percentage may be a few percent higher when there are no sweeteners in the protein powder. However, this difference is not very large, and for most of us, it's not necessary to be too strict about this.