Quick Answer
Whey protein is generally low in sugar. Most whey protein powders contain 1-3 grams of sugar per serving, primarily from lactose that naturally occurs in dairy. Some flavored whey proteins may be higher in added sugars. But overall, whey protein is a low sugar protein option compared to many other protein supplements or sports nutrition products.
What is Whey Protein?
Whey protein is a fast digesting dairy protein that is extracted from whey, the liquid part of milk that separates during cheese production. It is considered a complete protein because it contains all 9 essential amino acids needed for muscle protein synthesis and recovery from exercise.
There are three main types of whey protein:
Whey Protein Concentrate
Whey protein concentrate contains 70-80% protein with lactose, fat, and minerals. It typically has 1-6 grams of carbs, mostly from lactose.
Whey Protein Isolate
Whey protein isolate is further filtered to be over 90% protein with little lactose, fat or carbs. It usually provides 0-3 grams of carbs per serving.
Whey Protein Hydrolysate
Whey protein hydrolysate is pre-digested for faster absorption. It also has very minimal lactose and carbs, around 0-1 grams per serving.
So in its natural concentrated form, whey protein gets most of its carbs from the lactose found in the whey. Further filtering and processing reduces the lactose content.
Does Whey Protein Have Added Sugars?
Plain, unflavored whey proteins contain minimal added sugars, mostly from the lactose naturally present in dairy. However, many popular whey proteins are flavored with extra sugars added.
Flavored whey protein powders may contain 5 grams of sugar or more depending on the flavor. Sweet flavors like chocolate, strawberry or vanilla often have the most added sugar.
Here are some examples of added sugars in flavored whey protein powders:
Optimum Nutrition Gold Standard Whey
– 24g protein, 3g carbs, 1g sugar per serving (unflavored)
– 24g protein, 3-4g carbs, 2-3g sugar per serving (flavored)
Dymatize ISO100 Whey Protein Isolate
– 25g protein, 0g carbs, 0g sugar per serving (unflavored)
– 25g protein, 3g carbs, 2g sugar per serving (flavored)
Cellucor Cor-Performance Whey
– 24g protein, 3g carbs, 2g sugar per serving (unflavored)
– 24g protein, 4-7g carbs, 3-5g sugar per serving (flavored)
So while unflavored whey is very low in added sugars, the flavored versions can contain 2-5+ more grams of added sugar per serving. The amount can vary widely by brand.
Does the Type of Whey Impact the Sugar Content?
The three main types of whey protein – concentrate, isolate and hydrolysate – can impact the total sugar content.
Here is a comparison:
Whey Protein Concentrate
Since whey concentrate is the least processed form, it retains more of the naturally occurring lactose from dairy. Concentrates typically contain 1-6 grams of carbohydrates, mostly lactose.
Whey Protein Isolate
Further filtration removes more lactose, resulting in 0-3 grams of carbs. Most of the sugar in isolates comes from added flavorings.
Whey Protein Hydrolysate
Hydrolysis breaks the bonds between amino acids into smaller peptides for faster digestion. This extensive processing removes nearly all the lactose. Hydrolysates contain 0-1 grams of sugar.
So whey concentrate generally has the most lactose-based sugar, followed by isolate and then hydrolysate with the least amount of sugar. However, flavorings can add 2-5 grams of sugar regardless of the type of whey.
How Does Whey Protein Compare to Other Proteins?
Compared to other protein powders and shakes, whey protein tends to be on the lower end for sugar content:
| Protein Source | Grams of Sugar Per Serving |
|---|---|
| Whey protein concentrate | 1-3 grams |
| Whey protein isolate | 0-2 grams |
| Plant-based protein (pea, soy, rice) | 0-2 grams |
| Casein protein | 3-4 grams |
| Meal replacement shakes | 5-25 grams |
| Mass gainers | 15-30 grams |
Meal replacements and mass gainers often contain protein but have significant amounts of added sugars to increase the carbohydrate and calorie content.
Whey, casein, and plant proteins provide protein with minimal sugars in their unflavored forms. However, flavored varieties will increase the sugar content by 2-5 grams for most proteins.
So whey protein is on the lower end of the spectrum when it comes to sugar content, especially compared to weight gain shakes and powders. But flavors will increase the amount of added sugar.
Does Whey Protein Spike Insulin Levels?
While whey protein is low glycemic and does not dramatically spike blood sugar levels, research shows it does elevate insulin levels more than other proteins.
In one study, whey protein stimulated 2-3 times higher insulin secretion compared to casein and egg proteins when consumed with carbohydrates (1).
This insulin response is likely due to whey being quickly digested and absorbed. The faster amino acids enter the bloodstream from whey, the greater the insulin release.
Higher insulin can be beneficial after exercise to shuttle nutrients into muscles for recovery. However, for those managing blood sugar disorders, whey may not be the best protein choice versus casein or plant proteins.
Regardless, whey protein has a very minimal impact on blood sugar levels, even though it increases insulin more than other proteins (2).
Tips for Picking a Low Sugar Whey Protein
Here are some tips for choosing a whey protein with less sugar:
– Pick an unflavored (natural or neutral) whey protein. Avoid sweet flavors.
– Use whey isolate or hydrolysate rather than concentrate.
– Look for 1 gram of sugar or less per serving.
– Avoid mass gainers and weight gainers with added carb sources.
– Look for either no sugar added or low sugar whey proteins.
– Avoid whey proteins listing maltose, glucose or other sweeteners in ingredients.
– Use a flavored protein powder very sparingly to add taste without added sugar.
Sticking with a 100% whey protein isolate or hydrolysate in an unsweetened flavor will provide all the benefits of whey with minimal impact on your sugar intake.
Should People With Diabetes Use Whey Protein?
Whey protein can be an excellent protein supplement for people with diabetes, but there are a few things to consider:
– Whey can help improve body composition and combat the loss of muscle mass common with diabetes (3).
– Unflavored whey has minimal impact on blood glucose levels and can be used as part of a diabetic diet (4).
– Added sugars in flavored whey products should be counted toward daily carb intake.
– Due to whey’s insulin response, casein or plant proteins may be preferable for controlling blood sugar.
– Consume whey protein meals with non-starchy vegetables to slow digestion.
– Time whey protein intake around exercise and monitor blood sugar response.
With proper precautions regarding flavors and insulin response, whey protein can benefit those with diabetes trying to preserve lean body mass and improve fitness. But other proteins may be safer options long-term.
Is Whey Protein Safe for Those With Lactose Intolerance?
The lactose content of whey protein depends on the type:
– Whey concentrate: Contains 4-5% lactose
– Whey isolate: Contains <1% lactose - Whey hydrolysate: Contains virtually no lactose So people with lactose intolerance can likely tolerate whey isolate or hydrolysate without issues since the lactose content is negligible. However, some individuals may still experience symptoms from whey concentrate. In that case, plant proteins like soy, pea and rice protein are lactose-free alternatives.
Conclusion
Whey protein powder is a popular protein supplement used by athletes and in weight management. In its pure form, whey protein contains minimal sugars, supplying 1-3 grams per serving mostly from naturally occurring lactose found in the whey.
However, many whey protein powders are flavored with added sugars like sucrose, corn syrup or artificial sweeteners. While flavors make whey protein more palatable, they can increase the sugar content by 2-5 grams per serving.
Compared to other high-protein supplements, whey protein tends to be at the lower end of the spectrum for sugar content. But there are still precautions those with diabetes or on low-sugar diets should take when selecting a whey protein powder:
– Choose unflavored whey isolate or hydrolysate
– Avoid sweet flavors and added sugars
– Time intake appropriately for blood sugar control
– Pair with non-starchy vegetables
When chosen wisely, whey protein can provide beneficial protein with very little impact on blood sugar. But certain types and flavors may drive up the sugar content and affect insulin response. By following the tips in this article, you can maximize the benefits of whey protein while limiting sugar intake.
