In your search for the ideal keto shake, you may have come across a popular choice, Ketologie, and wondered if it’s the right protein powder for you. This Ketologie Shake review will go into depth on the key features of this shake including protein type, net carb content, sweeteners used and more.
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|Soy Free Protein|
|No Artifical Sweeteners|
|Price Per Serving||$2.43||$2.32||$2.00||$3.50||$3.06|
310 Shake is a healthy meal replacement formula made with some of the finest natural ingredients in the world.
Ketologie Shake Summary
If you are following a keto diet plan, you may find that following the optimal macronutrient distribution is challenging. Having a keto meal replacement that could help you out in your times of need would really be helpful.
In your search for the perfect keto shake, you may have come across the Ketologie brand and wondered if this would be the shake for you. This Ketologie Shake Review will go into key concepts that might help answer your questions about whether this shake is right for you, such as the net carbs, fat, carbohydrate content, sweeteners used, and more. We will also delve into the users’ reviews on taste and potential side effects.
Ketologie Ingredients in Detail
Coconut Oil Powder, Grass-Fed Hydrolyzed Collagen, Organic Erythritol, Natural Vanilla Flavor, Contains Less Than 2% of the Following: Sea Salt, Xanthan Gum, Organic Stevia, Soluble Corn Fiber, Sodium Caseinate, Sunflower Lecithin
Contains: Coconut, Milk Derived Ingredients
We see that the ingredient list is not very long, meaning this is a fundamental formula with only a few ingredients to review. Despite this, we know that it is not a vegan formula. It contains milk byproducts and collagen. Let’s take a closer look at the ingredients. . .
Coconut Oil Powder is high in Medium Chain Triglycerides (MCT), a type of fat associated with weight loss and other health benefits. MCTs are responsible for many of the benefits of coconut oil. The MCTs may help your body burn more calories compared with longer-chain fatty acids. MCTs may increase satiety, or the feeling of fullness, which prevents unwanted snacking until the next mealtime. Coconut oil is still high in calories since it is fat and all fat is 9 calories per gram, so using it for weight loss is a balancing act. You must still burn off the calories you take in.
Grass-Fed Hydrolyzed Collagen is an incomplete protein containing only 8 of the nine essential amino acids, and the amino acid profile is skewed in favor of glycine, proline, and hydroxyproline. Collagen is great for supporting joints and skin elasticity, but it cannot yield the same results as a complete protein. Collagen peptides have shown benefits in:
- Increasing skin elasticity
- Recovery of lost cartilage tissue
- Reduced activity-related joint pain
- Strengthening tendons and ligaments
- Increased lean body mass in elderly men and postmenopausal women
- Increased bone mineral density in postmenopausal women
Grass-fed sources of collagen are more than likely from bovine sources and are higher quality proteins than from grain-finished beef.
However, its lack of tryptophan, an essential amino acid, makes this unsuitable as a meal replacement since the protein is not complete. Though, you can still add half a cup of plain greek yogurt. It is still fairly low in carbohydrates and it rounds out the amino acid profile
Organic Erythritol has only 6% of the calories of sugar but 70% of its sweetness. It is a sugar alcohol with an excellent safety profile, although it may cause bloating and gastric discomfort in excessive consumption. Since it is absorbed into the blood almost immediately after eating, it may cause digestive issues, something characteristic of sugar alcohols. It acts as an antioxidant and appears to be an excellent sweetener. There are 8 grams of erythritol in one serving of Ketologie shake. Erythritol should not be combined with fructose except for the small amount of low sugar fruit allowed on a keto plan.
Natural Vanilla Flavor is simply flavoring made from the vanilla bean.
Sea Salt is made from evaporating seawater. It may contain trace amounts of minerals, but its overall value needs more research.
Xanthan Gum is a food additive used as a thickening agent.
Organic Stevia is a natural sugar substitute made from the leaves of a shrub related to the Chrysanthemum family. There are over 400 studies that highlight stevia’s ability to control blood sugar, facilitate weight loss, prevent cavities, and possibly help prevent certain types of cancer. The organic whole leaf stevia is considered the best form to use. The extract is more processed.
Soluble Corn Fiber decreases the sugar and calorie content of many foods while adding texture, thickening, and stability to the food product.
- Soluble corn fiber is low on the glycemic scale and is often used in keto-friendly foods as a sugar substitute.
- It causes a decreased insulin response and is beneficial in controlling postprandial blood glucose.
- It has a prebiotic effect stimulating the growth of good bacteria in the gut.
- It increases the absorption of minerals in the gut.
Curiously, popular literature exists that says soluble corn fiber is high on the glycemic index and raises blood sugar, but that is not what the scientific literature says. It does have the potential to cause gas, bloating, gastric discomfort, and diarrhea in excessive consumption.
Sodium Caseinate is a compound derived from casein, a milk protein. It is a source of complete protein containing all nine essential amino acids. It is used in foods to modify texture. This shake is used as a texture modifier and not as a source of complete protein since it is at levels less than 2%.
Sunflower lecithin is added as a natural emulsifier. Since it is extracted from sunflower seeds, there are no genetically modified organisms in this shake.
Lacking from the ingredient list are vitamins and minerals, superfoods, enzymes and/or probiotics. The fact that the ingredient list is short is, in this case, indicative of a lower quality formula of ingredients. This could also be a great jumping-off point to customize the shake with whole food additions.
Let’s look further at the nutrition facts label and see what nutrition this shake has to offer.
Ketologie Nutrition Facts
You see that two scoops equal one serving or 18 servings per can, with each serving providing the following nutrients:
Calories: 300 calories is quite a bit for a serving leaving little room to add other foods to the shakes or meal plan. We would like to see 100 calories per serving or close to that amount for a weight loss shake. There are recipes on the website for using the powder in meals. Still, there is not much room for added macronutrients if you are using two shakes per day and the amount of food needed to balance your diet is substantial, given the fact that there are no vitamins or minerals in the shake, and the protein does not contain all of the essential amino acids.
Total fat is 25 g a serving or 32% of the Daily Value (DV) of a 2000 calorie diet representing 75% of the total calorie amount based on 18 servings per container. The company is trying to keep the macros of the shake in line with the macros of a typical keto diet, 55-60% fat, 30-35% protein, and 5-10% carbohydrate. However, these prescribed macros may vary from one diet intervention to another, with urinary ketones being the yardstick. For example, more popular keto diets go with a fat distribution of 70-80%, protein 10-20%, and carbohydrate 5-10%. The trick is to keep your body in ketosis, which urinary dipsticks can measure.
Saturated fat is 23 grams or 115% of the DV. Although saturated fat is a risk factor for heart disease, most of the fat in this shake comes from coconut oil. Coconut oil has not shown an increase in cardiac risk factors as other saturated fats do. Studies done in Asian countries demonstrate a favorable impact of coconut oil on cardiac risk factors, whereas such research lacks many Western countries. Trans fat is zero.
Cholesterol is zero, and considering that this shake contains ingredients sourced from animal products, that is a good number to have since dietary cholesterol is only found in animal-derived products.
Sodium is 440 mg making it a high sodium product. A higher sodium level is needed in the initial phases of a ketotic diet due to the shift in electrolytes with the change in macro distribution leading to a type of “keto flu.” It takes the brain and organs some time to adapt to using ketones instead of glucose as fuel, and the body reacts by excreting fluids and sodium in the urine. Treating the keto flu is simply a matter of increasing your water and sodium intake and having patience. This stage will pass after a couple of weeks into the diet, and you will begin to feel more energetic. Long-term, however, you will want to restrict your sodium to under 2300 mg/day. Recognize that anything over 400 mg per serving is a high sodium item and under 140 mg is a low sodium item.
Total Carbohydrates are 15 grams and 8 grams of sugar alcohol.
Fiber is 7 grams per serving. This is an excellent amount of fiber, considering you want 25 grams of fiber for a woman and 38 grams of fiber for a man in a day. And, granted, a higher quality of fiber could have been used. Fiber is necessary for adequate digestion, a healthy microbiome, healthy blood levels of cholesterol and sugar, and weight control. Fiber helps control the appetite by swelling in the intestinal tract and creating a sense of fullness. Having adequate fiber in our diet is essential to our health.
Protein is 15 grams per serving or 20% of the calories. The shake macro distribution is in line with a typical ketogenic diet, and one could theoretically substitute a shake for a meal and get the right distribution of calories, but there are other problems with considering it as a meal replacement. The protein is not a complete protein, and one could not survive on this shake without additional proteins in the diet that provide tryptophan, the missing amino acid. Plus, the amino acid profile is not of a high-quality protein. It has its uses, but maintenance of structure and function of all metabolic activities is not one of them. Having a snack, or adding more protein to the shake could round out the amino acid profile. For example, having a little meat or cheese snack with the shake would provide the missing tryptophan.
Vitamins and Minerals are absent! We saw that there was no vitamin/mineral pack in the ingredient list, and the nutrition facts label only lists 6% DV for calcium and 2% DV for iron as the two nutrients in the shake. This cannot be used as a meal replacement since it replaces zero nutrients! The nutritional needs would have to be met with other whole foods and a vitamin/mineral supplement!
The nutritional content of this shake is remarkable with regards to its macro distribution for a ketone diet but falls short in other areas. It is too high in sodium, lacks vitamins and minerals, has no probiotics or superfoods or enzymes to help digest the food, and it is deficient in essential fatty acids. The calorie level prohibits the ability to add the necessary amounts of food to make up for all the deficiencies in this shake without additional supplements.
A container of Ketologie costs $49.49 for 18 servings which is $2.75/meal. This is expensive considering what you get from this shake and what you would need to balance your diet out should you decide to use it as a meal replacement. Reviews from consumers also mentioned that it was pricey.
Ketologie Flavor and Reviews
There were plenty of positive reviews about the flavor. It comes in three flavors, vanilla, chocolate, and strawberry keto powders. Some of the comments included:
- Best keto shake on the market
- Not too sweet, perfect for keto
- Made me sick!
- Was lumpy when I mixed it and tasted like powder
- Salty as hell!
- Gives me stomach cramps, gave to a neighbor who also got cramps
The shake is high in fiber, and if you are not used to the fiber, you will need to increase slowly, or cramps, nausea, and bowel disturbances may result.
The overall Amazon ratings were 4.5 out of 5.
Having a ketone meal replacement shake to rely on when on the go is a real plus! Finding one right for you can be a challenge. Ketologie offers a perfect macro combination of protein, carbohydrate, and fat for a keto replacement without calculating macros. However, it lacks in several other areas. Ketologie is a pricey drink for what one gets. The shake is void of vitamins and minerals, lacking in essential fatty acids, has no probiotics, superfoods, or enzymes, and is questionable with regards to taste and texture. Furthermore, it is high in sodium! You might want to look around our website for other keto options that may fit your nutritional goals more closely at a lower price.
1Nutritional information from https://www.ketologie.com/products/vanilla-keto-shake. Price per serving calculated from a package price of $54.99 for Vanilla Keto Protein Shake with 18 servings per package. Accessed 10/08/19.