Non UPF Protein Powder

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Protein powder is such a convenient option for boosting protein, staying satiated, and helping meet health and fitness goals. With my ever-increasing desire to remove all ultra processed foods from my diet, I have had to face the reality that protein powder is one of those things I probably need to remove. In my discussion Is Protein Powder Ultra-Processed?, I explore how protein powder is produced and answer that question. Here, I want to take a look at non UPF protein powder options currently available to utilise.

Contents

The Challenge With Finding Non UPF Protein Powders
So, Are There Any Non UPF Protein Powders?
Less Processed Options? Settling for a middle ground?
DIY Approaches to Non UPF Protein Powders

The Challenge With Finding Non UPF Protein Powders

Finding a upf free protein powder is particularly challenging because of how protein is extracted and processed. Most protein powders start as natural sources of protein, such as whey from milk, peas, or soybeans. However, to become the powdered form that we mix into shakes, these proteins must undergo several processing steps.

Extraction: The protein is isolated and extracted from its original food source through various physical and chemical processes.
Purification: After extraction, the protein is purified to increase its concentration. This often involves additional processing steps that remove fats, carbohydrates, and other natural components.
Additives: To enhance flavour, mixability, and shelf life, manufacturers often add sweeteners, flavours, stabilisers, and preservatives to the protein powder.

Each of these steps moves the protein further away from its natural state, which is a hallmark of ultra processed foods. Furthermore, the equipment and technology required for these processes are sophisticated and not something that can be replicated easily outside of industrial settings. In other words, it isn’t something you can do in your own kitchen.

This intensive processing is why even protein powders that market themselves as “natural” or “organic” still fall under the UPF category, as they’re far removed from the form and nutritional complexity of their original food sources.

So, Are There Any Non UPF Protein Powders?

BUY NON UPF PROTEIN POWDER

There is 1 option currently on the market claiming to be a non UPF protein powder. This is a protein powder produced by the Organic Protein Company. They state they use cold filtration and low temperature drying methods to process the protein. They claim this preserves the natural structure and functionality of the protein better than common high heat methods.

They also maintain that 80% of their whey protein remains undenatured. They feel their product aligns with NOVA’s category 2: Processed culinary ingredients.

In my opinion, it still undergoes significant transformation, however it doesn’t fully align with the ultra processed foods category in the same way most other protein powders do. It’s probably a better option but is it a non upf protein powder? I think it is definitely a grey area.

The downside of this option is the expense. It is much more expensive than other options. As someone who keeps to a budget, I may be more inclined to use a less processed protein option like egg protein powder or hemp and just get it plain (no added sugar, emulsifiers etc – just 100% egg or hemp).

For Non Ultra Processed Protein Powder Click Here

Less Processed Options? Settling for a middle ground?

A middle ground option between a non UPF protein powder and a standard UPF protein powder may just be to pick something that has no added flavours or emulsifiers. Go for an unflavoured version (but be wary that some unflavoured versions do have emulsifiers and other additional ingredients too). Always read the ingredient list.

I would aim for egg protein powder or cold pressed hemp powder. Both options, to me, feel like the least processed options available.

DIY Approaches to Non UPF Protein Powders

Adding More Protein to Your Smoothies Naturally

What’s not to love about a smoothie? They take minutes to prepare, you can tailor the flavours depending on what you have in your kitchen, and they pack a serious nutritional punch.

It is very easy to just add protein powder as a quick boost so makes sense why one would look for a non upf protein powder in the bid to drop upfs from the diet. However there are plenty of other options for a high protein smoothie. Here are some options that you can add:

Greek Yoghurt: Adds a thick texture and tangy flavour. About 45 grams (roughly one tablespoon) of plain Greek yoghurt can provide approximately 2.6 grams of protein. It contains considerably more protein than regular yoghurt due to the straining process that removes liquid whey and lactose.
Milk: Cow’s milk is a high-protein option; 100ml of full-fat cow’s milk contains about 3.4 grams of protein. It has more protein than most plant-based milks, making it a great choice for adding a creamy texture and protein boost to smoothies.
Peanut Butter: Offers healthy fats and a good amount of protein. 16 grams (about one tablespoon) of peanut butter typically provides around 3.6 grams of protein. It’s a popular choice for a balanced source of energy, particularly useful before workouts.
Oats: A great addition for both protein and texture. Approximately 150 grams (typically an average-sized bowl), made with whole cow’s milk, can provide up to 7.3 grams of protein. Oats are not only high in fibre but also a complex carbohydrate for sustained energy release.
Almonds: These nuts are not only rich in healthy fats but also protein. A 30-gram serving of almonds provides about 6.3 grams of protein, making them a fantastic addition for extra crunch and nutritional value in your smoothie.
Pumpkin Seeds: Known for their protein and antioxidant content. A 30-gram serving of pumpkin seeds contains approximately 7.3 grams of protein. They can be easily blended into your smoothie without affecting the taste, enhancing the protein content significantly.

Protein-Boosted Smoothie Recipes

Protein-Packed Berry Smoothie

Ingredients:

120 grams Greek yoghurt (about 5 grams of protein)
250 ml milk (about 8.5 grams of protein)
50 grams rolled oats (approximately 5 grams of protein)
16 grams peanut butter (about 3.6 grams of protein)
150 grams mixed berries
1 banana

Instructions: Combine all ingredients in a blender. Blend until smooth. This smoothie provides a hearty protein boost along with a delicious blend of flavours.

Green Protein Warrior