Gluten Free Protein Powder

Fortunately, those following a gluten-free diet have plenty of safe and effective protein powders to choose from. Gluten-free protein powders fall into two main categories; plant based and animal based. Plant-based source include protein powders derived from pea, hemp seed, soy, and brown rice. And animal-based based gluten free powders are derived from whey, casein, egg white and beef. Despite all of these powders being made from gluten-free ingredients it is important to ensure they are not cross-contaminated with gluten during the production process.

The Increased Demand For Gluten Free Protein Powders

The demand for gluten free protein powders has steadily increased. According to a 2013 survey, one-third of Americans actively avoid eating gluten (1). Gluten is often blamed for being a host of ailments, including bloating, gassiness, fatigue, and headaches.

Additionally, individuals with celiac disease may need to avoid products and supplements containing wheat or grains with gluten as they tend to trigger unwanted symptoms like abdominal pain, bloating, constipation, and diarrhoea (2). Otherwise, if you find yourself experiencing a degree of fatigue, skin issues, tummy pain, or bloating after consuming products containing gluten, you may suffer from a degree of gluten intolerance, wheat allergy, or non-celiac gluten sensitivity.

The causes are somewhat unclear and do not show traces of intestinal damage or markers of allergic disorders (excluding wheat allergies). So, although the condition responds well to a gluten free diet, it can be triggered by the gluten protein or other compounds present in grains containing gluten (3).

Fortunately, many plant-based powders are naturally gluten-free and vegan friendly. Additionally, animal-based powders are gluten-free by nature, however they often undergo cross-contamination with gluten products. This means before purchasing any protein powder made from a gluten free ingredients it is important to check the packaging to ensure it has not been cross contaminated with gluten.

What Is Gluten?

Gluten is a group of prolamins - a family of storage proteins naturally found in certain grains, including wheat, rye, and barley (4). These prolamins act as a glue or binder which holds food together, giving it that "stretchy" quality.

Additionally, many commercial operations share preparation equipment with foods containing gluten, and it is often present as a thickener or stabiliser in inherently gluten-free food sources. Therefore, it's not always clear which particular food or supplemental products (like protein powders) contain gluten or not.

Despite the negative media association with gluten, research in over 100,000 participants suggests that gluten acts as a prebiotic that supplements the healthy bacteria in our body and reduces the risk of strokes, heart disease, excess calories, and type 2 diabetes (5, 6). However, the roles turn when certain people's bodies sense gluten as a toxin. This reaction causes gluten-intolerant individuals' immune systems to overreact and go into a fighting battleground, resulting in inflammation.

Glucose intolerance manifests itself in various ways, from mild symptoms such as bloating, fatigue, constipation, and diarrhoea to severe side effects, including unintentional weight loss, intestinal damage, and malnutrition, as seen in celiac disease. Estimates suggest 1 in every 133 Americans, or approximately 1% of the population, has celiac disease (7). Individuals diagnosed with celiac disease can also experience anemia, osteoporosis, infertility, and nerve disorder. The primary treatment for celiac disease is a strict gluten-free diet.

Which Protein Powders Are Gluten-Free?

The 8 most common gluten free protein powders are as follows:

1. Pea Isolate

2. Hemp Seed Protein

3. Brown Rice Protein

4. Soy Protein

5. Egg White Protein

6. Beef Protein

7. Whey

8. Casein

Pea Protein (Gluten-Free)

Pea isolate is a naturally vegan, hypoallergenic powder made by isolating the protein from a yellow split pea. Once isolated the pea is milled into a beige powder. Pea protein powders have been found to be as effective as whey protein when it comes to promoting strength, performance, body composition, and muscular adaptations. This has made if a popular supplement amongst individuals following a vegan diet and those allergic or sensitive to gluten.

Furthermore, pea isolate powder is a high-quality protein source which contains all nine essential amino acids. However, it is low in methionine, the amino acid vital for metabolism, detoxification, and the absorption of minerals (8). Methionine can easily be added to the diet with methionine-rich foods such as quinoa, tofu, milk and cheese (9).

Pea protein isolate is an excellent supplement for muscular hypertrophy, preservation weight loss, and heart health. It is also rich in iron (10). And boasts good levels of leucine, isoleucine, and valine. These 3 branch-chained amino acids responsible for protein synthesis, growth hormones, muscle development, regeneration, regulating blood sugar levels, wound healing, and energy regulation (11). A 12 week study found men who consumed 50g of pea isolate while participating in resistance training experienced similar muscle growth to those who consumed 50g of whey protein (12).

Further research has found pea isolate is as effective as dairy-based protein powders when it comes to promoting satiety, making it an excellent supplement to assist with weight management (13). Finally pea isolate is a hypoallergenic, this means it does not contain the 8 most common food allergens: wheat, nuts, peanuts, cow's milk, eggs, fish, shellfish, and soy (14).

Hemp Seed (Gluten-Free)

Hemp is another high-quality, gluten-free protein powder containing all nine amino acids considered essential, along with additional fibre, healthy fats, and minerals. Hemp seed protein powder is made by finely grinding pressed hemp seeds into a brownish-green powder. It has a nutty and earthy taste which works best when mixed with a milk alternative or made into a smoothie rather than added to water.

In addition to hemp having a good amino acid profile. It is also know for having good digestibility (15). And containing hydrolysed peptides (short strings of amino acids) which provide health benefits including; increased antioxidant activity, assisting with high blood pressure, and hypoglycemia (16).

Despite having a good amino acid profile, hemp protein is relatively low in the essential amino acid lysine. It also falls short when compared to alternatives such as pea isolate when it comes to valine and leucine. Leucine is the amino acid which is needed to help promote muscle growth. This means individuals wanting a protein supplement to increase their muscle mass would benefit more from gluten free protein powders such as pea isolate.

However, despite low lysine and a lower leucine content when compared to alternatives hemp protein contains an exceptionally high volume of arginine and glutamine, which encourages blood flow, heart health, and healthy intestinal cells (17).

Despite animal proteins normally being easier to digest than plant-based ones, research has found 91 to 98 % of the protein in hemp seed protein powder is digestible (18). It is believed this quality may be due to the proteins edestin and albumin having higher solubility making it easier for the body to break them down (17).

This means the body can absorb nearly all the amino acids in hemp protein meaning they can contribute to bodily functions like growing and repairing muscle tissue. Finally, hemp seed protein is an excellent source of fibre, usually far more than other highly refined plant-based powders (19). This makes hemp protein a perfect meal substitute which will leave you feeling full for longer.

Brown Rice Protein (Gluten Free)

Brown rice supplements are readily available and budget-friendly; it is made from grinding brown rice into a fine powder form and then treating it with enzymes to help separate the starch from the concentrated protein.

Although rice protein contains all the amino acids considered essential, it is an incomplete protein due to low amounts of lysine. However, by weight, it typically contains around 78% protein, 36% essential and plant-derived amino acids, and 18% branched-chain amino acids (20).

Despite the low lysine levels in rice protein, an 8-week study found athletes given the supplement after completing resistance training received numerous benefits. This includes increased muscle strength, muscle development, leaner body mass, and decreased fat. The results from brown rice in this study were similar to the results found with whey supplementation (21).

Rice protein powder is lactose-free and hypoallergenic. It also assists with regulating blood pressure, blood sugar levels, heart health, reducing inflammation, and weight management.

Soy Protein (Gluten-Free)

Soybeans are naturally high in protein and are derived from defatted soybeans. These soybeans are washed in water or alcohol to remove the excess sugars, dehydrated, and turned into soy isolate. This can result in a protein content of 90% or higher, giving a powder which is practically free of carbohydrates (22). However, this will vary between different soy supplements with some having protein contents as low as 61%. This makes it very important to read the packaging before purchasing (24).

Soy contains all nine amino acids considered essential (23). Research found soy supplementation to be superior to casein protein when it comes to stimulating muscle protein synthesis. However, the same study found soy isolate to be less effective than whey at stimulating muscle protein synthesis. It was speculated the reason for this was down  to how quickly the proteins are digested or the small differences in leucine content between the proteins (24). According to a 2019 study, soy isolate is also an effective way to reduce LDL (bad) cholesterol, lowering 3 to 4% of LDL levels (25).

Potential concerns relating to soy protein include it containing phytic acid. This has been found to inhibit iron absorption and reduce the availability of iron and zinc in soy supplements (26). Other concerns include isoflavones which negatively affect a person's thyroid function. And phytoestrogen, a chemical compound with estrogen properties that attach to estrogen receptors and disrupt the natural hormone levels in the body (27).

Egg White Protein (Gluten Free)

Rich in all nine indispensable amino acids, egg white protein powder is high in protein, low in fat and has zero cholesterol. This makes it one of the leading gluten free protein powders. It is made by separating the eggs whites from the yolks, then pulverising and dehydrating the egg whites into a fine powder. Spray drying can also be used to convert the egg whites into a powder.

As the name suggests egg white protein powder is made using egg whites only. The removal of the yolks takes away all of the cholesterol found in eggs and also removes most of the fat. The result is a supplement with a high protein content and minimal calories. Additionally, it also has the highest protein digestibility-corrected amino acid score (PDCAAS) of all protein powders on the market (28).

Finally, egg protein comes second only to whey protein as the supplement with highest leucine levels. Leucine is a BCAA which plays a vital role in muscle development, regeneration, and health (29). However, the leucine levels in egg white protein are more than adequate to stimulate muscle protein synthesis.

Beef Protein (Gluten Free)

Beef protein powder, is made from hydrolyzed beef and is essentially collagen. It is designed to provide all the benefits of eating beef products such as steak, whilst removing some of the negative such as saturated fat, high calories and cholesterol. It is made by boiling beef (normally offcuts from the beef production process) in large vats. It contains a liquid containing protein and essential amino acids. This product is skimmed to remove the remaining carbs and fats. This leaves a liquid which is fat-free and high in protein. Finally, the liquid is dried, leaving beef protein isolate as the final product.

Even though this is a relatively new supplement, it has been found to contain amino acids which last longer in the bloodstream and has been found to promote gains in muscle mass and strength which are comparable to those promoted by whey protein (30). Beef protein isolate has been found to support skin health, fat loss, and the development of muscle mass (31). Additionally it contains glutamine, an amino acid that helps encourage healthy digestion by healing the intestinal barrier and tightening up a leaky gut (32). Despite having lower levels of the BCAA's, an 8 week study found both beef and whey protein can increase muscle thickness (33).

Whey Protein (Can Be Gluten Free)

While whey is a naturally gluten free protein, not all whey supplements are gluten free. This is because some of these supplements do not consist of pure whey protein. They have added ingredients such as flavourings, preservatives and stabilisers. All of which may contain traces of gluten. There is also a risk of cross-contamination occurring if whey protein powder is manufactured in a factory which handles products containing gluten. This risk exists even if the end-product itself does not have a glutenous ingredient.

The government doesn't regulate such protein supplements, and while the manufacturers can state the whey protein powder is "100% or pure protein" on the front packaging, this is not always the case. Therefore, it is critical (especially for individuals who suffer from Celiac disease) to double-check the ingredients of any supplement and ensure the product is made from gluten-free ingredients.

For further confidence, a whey protein powder certified by a third-party organisation like the Gluten-Free Certification Organisation (GFCO) can be selected. These protein powders need to contain no more than ten ppm of gluten to receive the GFCO seal of approval, making the requirement more stringent than the standard law requirement (34).

Whey protein is one of the world's most studied supplements. It has extensive scientific literature supporting it as a beneficial supplement for muscle tissue growth, strength development, satiety promotion and muscle recovery.

Whey protein is derived from the watery liquid that separates from milk during the cheese production process. The type of whey protein produced comes down to the amount of processing. There are three primary types of whey protein powder:

Whey Protein Concentrate

Whey protein concentrate contains around 70 to 80% of protein and has additional milk sugars (lactose) and fat.

Whey Protein Isolate

 Whey protein isolate is whey concentrate which has been further processed. It contains 90% or higher protein with less lactose and fat.

Whey Protein Hydrolysate

Whey protein hydrolysate is a type of whey which is pre-digested to help it absorb faster into the bloodstream.

When protein powder is a high-quality, complete protein and absorbs into the gut faster than most other protein powders (35). It is exceptionally high in BCAAs including leucine, the most growth-promoting (anabolic) amino acid (36). Whey protein is undoubtedly a highly effective supplement for stimulating muscle tissue growth. However, the labelling of whey supplements should be checked carefully to ensure they are gluten free.

Casein Protein (Can Be Gluten Free)

Casein protein similar to whey protein powder can contain sources of gluten due to cross-contamination and added ingredients  such as flavoring, stabilizers, and preservatives. This makes it's vital to double-check the ingredients, ensure quality certifications and third-party testing when purchasing casein protein powder to ensure it is actually gluten free.

Casein represents around 80% of milk's total protein content, making it the most predominant type of dairy protein (37). Casein protein powders form a gel once it interacts with stomach acid, causing it to slow down your metabolism and delaying the absorption of amino acids in your bloodstream. In turn, it results in a gradual and steady exposure of protein and amino acids into to your muscles. This also reduces the speed of muscle protein breakdown (38).

Therefore, due to its slow digestion properties, casein protein powder is widely used as a pre-sleep supplement to increase overnight muscle protein synthesis and prevent muscle degeneration (39).

There Are Many Gluten Free Protein Powders Available

Whether you're looking to avoid gluten due to a lifestyle choice or you need to avoid them for your health due to celiac disease or gluten intolerance, there is a wide range of high-quality gluten free protein powders available. No matter which gluten free protein powder you choose, always ensure you double-check the ingredients and opt for a third-party certified protein powder to ensure you are actually getting a gluten free product.