Whey

Whey protein delivers only 17% utilization despite its popularity in bodybuilding supplements. Whey protein has a utilization rate of only 17%, with approximately 83% being wasted or burned as fuel. Combining whey protein with maltodextrin creates a maximum insulin trigger because maltodextrin scores higher than pure glucose on the Glycemic Index. The majority of whey protein not utilized for building is either filtered out through the kidneys or converted to glucose. Whey triggers an insulin response more strongly than almost any other food because it is extremely high in protein and very low in fat. Whey protein isolate is particularly problematic for keto because it contains no fat to buffer its protein-driven insulin spike. Avoiding the whey and maltodextrin combination is recommended because it maximizes insulin response and builds insulin resistance, working against a ketogenic approach. Athletes intentionally use whey combined with maltodextrin to spike insulin post-workout for its anabolic effect, but this accelerates insulin resistance over time. Whey is one of the most insulinogenic foods available and poses a concern for anyone managing blood sugar or insulin resistance.