What this recipe is for:

• People following a ketogenic diet
• comparing the cost & nutrition of the various protein sources available.

The 😇 emoji indicates a "keto-type food", which is defined here as a food that allows one to reach one's protein &/or fat target while still staying below one's net-carb limit. The goals & limits used for the calculations on this page are:

• 230g fat/day
• 80g protein/day
• 30g net-carbs/day

In this 'dummy' recipe, protein is valued at £6.50/kg (based on price of organic, local chicken carcass, from which protein can be derived from the meat & bones. There are technically cheaper sources of protein (e.g., lentils); however, these are not ketogenic—the protein is inseparable from a high carb-content, and these are not considered here.

• 💪 protein: organic pea protein powder (bought online) combined with protein from oats (£1.60 for 150g complete protein + 150g carbs)

TO DO

• Review this guide to healthy protein powders

EMOTICON KEY

• Recommendations (in dummy/calculator recipes)
  • 🌟 = ingredient approved as the top choice for nutrition, value, convenience & taste
  • ⭐️ = ingredient approved as good value & worthwhile
  • ❌ = not recommended
• Æsthetics
  • 👅 = taste
  • 👆 = texture
  • 🌈 = colour
• Nutrients
  • 🍖 = primary protein-source
  • ⛄️ = primary fat-source
  • 🍠 = primary carb-source
  • 🐚 = primary mineral-source
  • 🍋 = primary vitamin-source
• Cost
  • 💎 = higher quality/cost option
  • 💸 = lower quality/cost option
• Dietary Requirements
  • 🌱 = vegan
  • 🍳 = vegetarian
  • 🐟 = pescatarian
  • 🐄 = contains land-animal meat
  • 🍞 = contains gluten
  • 🍼 = contains dairy
  • 🌾 = contains grains
  • 🌰 = contains nuts
  • 🍬 = high in sugar
  • 🍃 = organic/bio
  • ☠ = non-organic/bio
• Special Properties
  • ☕️ = stimulant
  • 💉 = spikes insulin
  • 💊 = nootropic
  • 🍄 = psychoactive

Comparing protein powders, now switching to organic (values for 1kg of actual protein)

(N.B. Rough estimates of the cost of macronutrients based on the cheapest source of them is:

1.3p/g complete protein

1.0p/g fat (mix of PUFAs, MUFAs & saturates)

0.7p/g complex carbs

lentils

EEAs:

• low in methionine
• high in tryptophan

Tips

Combine pea protein with rice protein in the ratio 30:70 (REF).

Protein Veggies

Spinach Broccoli, Kale, Romaine Lettuce, Swiss Chard

🌱 pea protein powder

• non-organic: £6.75
• organic: £15.68

Péng's favourite brands:

• 1. NutriZing's Natural Organic Pea Protein Powder £19.69/gram-of-protein
• 1. Pulsin' £18.64/gram-of-protein (only brand confirmed non-China so far)
• 1. CuteTonic® (cheapest brand potentially non-China)

Thomas DeLauer says in this video that pea protein will still produce an insulin-spike, despite being slower digesting than whey isolate.

It is often stated that pea protein is the most digestible of the plant protein powders.

The "results of [this study] indicate that 1) pea protein transiently aggregates in the stomach and has an intermediately fast intestinal bioavailability in between that of whey and casein".

"[The study's] results support the qualification of pea protein as an intermediate fast protein"

there’s no way to know how any given pea protein supplement rates by just looking at it (REF)

One source advises choosing pea protein from:

"manufacturers [that] use extra processing to remove some of the phytic acid, as well as some of the oligosaccharide […] Despite extra processing, a portion of phytic acid and oligosaccharides hang behind"

🌱🍞 🍠⛄️ porridge oats

oats provide proteins with high nutritive quality with digestibility higher than 90%, biological value around 75% and net protein utilization of 70%.

⇑ phenylalanine & tryptophan ⇓ lysine

🌱 vegan 90+ (pea+rice+soy)

• non-organic: £8.86

🐄 Collagen

• £18

Consuming can drastically improve levels of G.A.G's, which are responsible for the smooth travel of joints. Thomas DeLauer recommends a hydrolysed collagen protein supplement (if bone broth requires too much work).

🌱 soy (concentrate, aqueous washed)

• non-organic: £8.67
• organic: £18.83

🌱 Rice 🌾

• non-organic: £14.36
• organic: £21.86

Péng's favourite brands:

• RealFoodSource's Certified Organic Brown Rice Protein Powder £13.75/kg-of-protein 🇨🇳???
• Buy Whole Foods Online Ltd's Organic Rice Protein Powder £11.02/kg-of-powder 🇨🇳???

🍼 whey, cow (grass-fed)

• non-organic:
• organic: £30.31

Thomas DeLauer stresses the importance of using grass-fed milk products due to the lower use of antibiotics used on those cattle, antibiotics that can wreak havoc with our gut bacteria. He also advises avoiding protein powders sweetened with sucralose as this has been linked by some research with a 50% reduction in healthy gut bacteria.

🌱 pumpkin seed protein powder

• organic: £32.25

🍳 egg white powder

• organic: £34.74

🌱 hemp

• non-organic: £19.50

• organic: £35.26

• Probably the best vegan alternative to casein protein because:

  • Supposed to be relatively slow digesting, perhaps due to high fibre & fat content.
  • Relatively low in leucine, as is casein

⇑ phenylalanine, methionine, cystine & tryptophan

⇓ lysine, leucine

sunflower seed protein powder

• organic: £39.18

🍼 casein, cow (grass-fed)

• non-organic: £15.97
• A2 type: £37.32
• organic: £37

PictureFit argues that casein doesn't perform better than whey wrt building muscle over long periods (weeks+), but it's more expensive, and makes one feel fuller for longer. Thomas DeLauer argues that it is inflammatory and only on sale as a way of selling the byproduct of the superior: whey protein. Ideally, source A2 casein protein products made from breeds of cows that don’t produce A1 casein, namely Jersey and Guernsey cows (and potentially some Swiss cows).

Calcium & sodium caseinates have alkalis added to them, typically with high heat, and this is to make them water soluble; however, the process denatures the proteins, reducing their quality (REF).

goat whey

• non-organic: £34.23

🍳 eggs (raw, whole)

• non-organic: £13.60
• organic: £51

🌱 🌰 almond

• organic: £67

quinoa (whole grain)

• organic: £75.94

Chia seed protein powder organic: £100.22

alfalfa protein concentrate (50%) non-organic: £100.76

apricot kernel protein powder non-organic (protein %age not listed) rich in B15, B17, A and E vitamins, niacin and phytosterols.

Research

Protein digestibility depends on the type of protein (animal proteins are more digestible than plant proteins), as well as the method in which the food was prepared. If digestibility is accounted for, the Amino Acid Score will be somewhat lower than stated (SELFNutritionData).

Read More http://nutritiondata.self.com/help/analysis-help#protein-quality#ixzz4rVoXgdbR

A bodybuilding.com article said that egg albumin is not a good protein choice for nighttime.

Very informative video on which protein powders to use.

And in this video, it's argued that whey protein isolate can be effective at getting nutrients into muscles after workouts on a ketogenic diet, or to control blood sugar.

"If you're […] trying to determine the best way that you can get protein for building muscle and for burning fat, well, it just so happens that goat milk & sheep milk are one of the most bio-available forms of dairy that we can get protein from." —Thomas DeLauer

Here's some info on bedtime protein powders; it advises against rice or pea, favouring instead whey protein (due to it being high enough in glutamine and having <1g carbs per serving).

This website tags casein, hemp & alfalfa greens protein powders as "slow".

Eric Berg said that fermentation of milk increases the amino acid content.

"Many studies have shown an increase in the content of the amino acid Lysine with sprouting." —Chavan and Kadam (1989)

"When non-fermented protein powders are dried, the heat also helps to eliminate the phytic acid and other potentially harmful inhibitors that may have been present in the plants used to make protein powder."

Links

This video offers a guide to the major foods groups that are high in protein, including eggs, soy, hemp, meat, fish, poultry, etc.