whey-protein
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Whey protein has been around for decades and is notorious for being a popular “bodybuilding” supplement. Sold in protein tubs, bars, baked goods, drinks, and much more. This muscle-building supplement has been shown to help with muscle growth, blood pressure, insulin sensitivity, reduction in inflammation, and weight loss. Whey protein has a high nutritional value and has been revealed to have numerous health benefits found in scientific studies. But, is it keto-friendly? Read on to find out.

What is Whey Protein?

Whey protein is derived from dairy, it is a liquid extraction that is created by separation of milk during cheese production. It is a complete, high quality protein that contains all nine of the essential amino acids.

Milk contains two main types of protein: casein (80%) and whey (20%). Casein is a major component of protein found in bovine milk, in the form of micelle, to better simplify things it is the white color of milk. In its original state, whey is a mixture of water with some protein, fat, carbohydrates, and lactose. Whey is created into three different types of protein powders which can be conveniently added into shakes, meal replacements, and protein bars.

  • Whey Protein Concentrate – Contains about 70-80% protein, moderately concentrated form of whey with less lactose than whey protein powder
  • Whey Protein Isolate – Highly concentrated in protein content (90-95%), has had most of the lactose and fat removed
  • Whey Protein Hydrolysate – Considered the “predigested” form of whey protein as it has undergone partial hydrolysis, this helps the body more easily absorb the protein

Whey Protein Concentrate is the form of whey protein we have decided to add into our keto-friendly line of protein bars, BochaBars. The source we use is high quality and grass-fed from New Zealand cows.

The essential amino acids found in whey protein helps improve muscle protein synthesis and the growth of lean muscle mass.

This sounds like a beneficial protein source we should all take advantage of; hence, if you do not have any intolerance or allergies to dairy products.

Let’s dig further to see if it’s a good fit for the keto diet.

Is Whey Protein Keto-Friendly?

The ketogenic diet is commonly known as a high fat, low carb, and moderate protein diet. This transition is what helps put the body in “fat burning” mode by converting your energy source from carbs (glucose) to ketones.

What are ketones?

These are chemicals made in your liver due to a metabolic response to being in dietary ketosis. You produce them when you don’t have enough insulin in your body to turn sugar, or glucose, into energy.

Protein is an important part of any weight loss program and that includes keto as well. A moderate amount of protein helps to build muscle and maintain a healthy body composition.

Since, whey protein preserves muscle mass it would be ideal to supplement with a product containing whey protein while following a ketogenic diet.

Whey protein shows promising results for both obesity and diabetics. A 12 week study conducted on Pubmed showed improvements in fasting insulin levels. Another study conducted on mice showed improvements in glucose homeostasis and insulin resistance in high fat diet fed mice.

Whey is definitely keto-friendly.

Which is why we decided to add grass-fed whey protein to our line of keto-friendly protein bars.

BochaBars contain a blend of grass-fed whey and collagen protein. With two great tasting flavors such as: Chocolate Peanut Butter (21g protein) and Vanilla Almond Crunch (20g protein).

When choosing a nutrition-rich bar, things you want to look for are:

  • Made with real food ingredients (no junk)
  • With at least 20 grams of protein
  • Sweetened with 100% kabocha extract

Compared to other protein bars on the market, BochaBar is not only better for you but tastes better too.

Click here to learn more about BochaBars

Flourless Fudgy Keto Brownies
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What’s the solution when you want to avoid the extra carbs but still have a strong desire for brownies. Simple. Make them flourless! These delicious flourless fudgy keto brownies combine the best of both worlds, fudge and brownies!

Traditional brownies use white flour and a mixture of white and brown sugar which spikes your insulin levels while promoting weight gain. This recipe uses keto-friendly ingredients to create the same fudgy brownie flavor, at the same time keeping it gluten-free, diabetic-friendly, keto, and paleo friendly.

The batter portion of these brownies is created by mixing together grass-fed butter, egg whites, dark chocolate, coconut oil, and BochaSweet sugar replacement. When melted over a stovetop the flavors blend nicely for a delicious soon-to-be fudgy texture. Don’t be surprised if you are tempted to lick the batter!

The fudgy keto brownies will make your heart melt the minute they hit your tastebuds. So, go ahead and enjoy this decadent, guilt-free dessert.

Flourless Fudgy Keto Brownies

Flourless Fudgy Keto Brownies

Start to Finish: 45-60 minutes

INGREDIENTS:

  • 8 tablespoons grass-fed unsalted butter
  • 4 tablespoons coconut oil
  • 10 ounces finely chopped dark chocolate (80% or higher)
  • 4 large eggs (or egg whites)
  • 1 cup BochaSweet
  • Optional: 1 scoop MCT powder
  • 1/3 cup brown sugar substitute
  • 4 teaspoons. vanilla extract
  • 1/2 cup cocoa powder
  • 1/4 teaspoon salt
  • 6 tablespoons arrowroot flour
  • 1/2 cup sugar-free chocolate chips (optional)

INSTRUCTIONS:

  1. Preheat the oven to 350F and grease a parchment paper lined 8×8 baking pan.
  2. In a large pot, whisk together the butter (softened), chopped dark chocolate, coconut oil, eggs, sweeteners, and vanilla extract. Stir until well mixed on medium heat.
  3. Add the arrowroot flour, cocoa powder, and salt to a mixer on low setting. Then add the liquid mixture into the dry ingredients and mix well until a smooth consistency forms. Optional: for a nice crispy top layer you can add a thin layer of sugar-free chocolate chips or chopped dark chocolate.
  4. Spread the batter onto prepared baking pan. Bake for 30-45 minutes.
  5. Remove and let cool until pan is no longer hot. Refrigerate over night and enjoy!

Serves: 12

NUTRITIONAL INFORMATION (PER SERVING):

  • Calories: 240
  • Total Fat: 20
  • Saturated Fat: 14g
  • Cholesterol: 15mg
  • Sodium: 25mg
  • Total Carbs: 26g
  • Fiber: 5g
  • Sugars: <1g
  • Protein: 4g
  • Vitamin A: 2%
  • Vitamin C: 8%
  • Calcium: 4%
  • Iron: 20%

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