I’ve noticed recently often when I see a delicious recipe on Instagram, upon further investigation into the “how to create it”, it calls for protein powder in place of where we’d once upon a time have used good ol’ wheat flour.
I’ve seen recipes for pancakes, brownies and biscuits based off protein powder with no flour at all and while I must confess I am yet to test out any of these protein powder creations which means I can’t comment on the flavour or texture, being an avid baker it does intuitively seem there would be some questionable differences in quality…
But the quality of the baking is not the focus of this post, in this post I’m going to give a side by side view of the nutritional differences between protein powder and flour both in terms of the three macros (carbs, fats and protein) as well as a few key nutrients.
The purpose of all this being that by the end you will be well equipped to make up your own mind whether this trending switch of the humble wheat flour for the well packaged and marketed protein powder has any real health benefits and is something worth doing or not.
Brief Nutritional Comparison of Whey Protein Powder, Pea Protein Powder and Wholemeal Spelt Flour per 30g (¼ cup)
1. Whey Protein Powder
Calories: 113
Carbs: 2g
Protein: 25g
Fat: <1g
Fibre: 0g
Salt: 40mg
Calcium: 133mg
Potassium: 143mg
Iron: <1mg
2. Vegan Pea Protein Powder
Calories: 114
Carbs: 1.2g
Protein: 25.6g
Fat: 0.4g
Fibre: 0g
Salt: 0mg
Calcium: 0mg
Potassium: 0mg
Iron: 0mg
3. Wholemeal Spelt Flour
Calories: 110
Carbs: 23g
Protein: 3g
Fat: 0g
Fibre: 3g
Salt: 0g
Calcium: 10mg
Potassium: 127mg
Iron: 1mg
What Do These Comparisons Show?
All three options are fairly similar, if not identical in calorie content (or kilojoules). From a scientific perspective this makes perfect sense because protein and carbs both have the same calorie content weight for weight. So while the ratio of carbs : protein is reversed from flour to protein powder there is, overall, the same amount of one or the other in 30g of each product.
We also see potassium and iron content are relatively similar between the whey protein and flour, salt is added to the whey protein powder, the whey protein powder has the highest calcium content and dietary fibre is only found in flour.
Essentially what you find in protein powders, unless you are buying a pure protein powder, is a mix of fortified nutrients. That is vitamins and minerals which have been added. In comparison in flour the vitamins and minerals are naturally present (ground wheat is a pretty nutritious food; I mean we wouldn’t have been eating it for thousands of years if it wasn’t!)
Looking at these comparisons there is no option that stands out as the superstar or obvious choice nutrition wise. When it comes down to it the only clear distinction is carbs Vs protein which means when asking the question…
To Swap or Not to Swap?
You probably guessed my answer to this, because there really is only one answer (unless you are a protein powder manufacturer or a wheat grower that is), it’s individual.
Only you can make the choice.
Where I’d encourage you to focus your energy in order to make that choice the best choice for you is your motivation.
Your motivation matters more than anything else.
Ask yourself what’s your reason for swapping flour for protein powder?
Are you doing it because every Instagram recipe seems to be calling for it, heard carbs are bad or that protein is better to eat than carbs, think protein powder is lower calorie or more nutritious than flour, that additional protein is going to help you get or stay lean?
Get clear on your reason and then get the right info to assess if that reason holds up in reality and crucially be prepared to change your choice if it doesn’t.
If your reasoning doesn’t hold up and you’re not prepared to change your choice you know your reason is not logic which means, it’s not based in what’s best for your health at all.
As a side note, being someone who has never bought a protein powder (I went through years and years of three Sustagen’s a day and somehow protein powder is a little too close to home) the major thing I realised in researching for this blog was the huge difference in price between flour and protein powder.
The protein powder options were consistently at least 6-7 times the price of even the best quality spelt flour weight for weight. So, if, in any way money is an issue for you, you’re not saving your health by cutting flour and using protein powder. It’s most likely not worth the investment.
The Bottom Line on Protein Powder
If you are eating adequate sources of protein containing foods across the day there really is no need to add additional protein in the form of protein powder.
On the other hand if you’re exercising heavily, trying to build muscle, gain weight or don’t have the appetite, time or interest to meet your protein and energy needs through solid foods, truly enjoy some of the flavours of different protein powders then by all means go ahead with adding in some protein powder.
If you are unsure as to whether you are meeting your protein needs find a skilled Dietitian and make an appointment to find out and get on track to support your short term and long-term health from a place of empowerment Vs what Instagram says.
I hope this short post helped you come to the conclusion that choosing to use protein powder is a choice and it’s not a choice that is going to give you superior health above just having regular flour.
At the end of the day protein powder is not magical, it’s just protein in powdered form.
With my whole heart I hope you found this information useful and inspiring.
Become Great. Live Great.
Bonnie.
4 thoughts on “Should I Be Making Pancakes from Protein Powder Instead of Flour?”
I found this really useful, thanks Bonnie!!!
Oh this is wonderful to know because it is always my aim that the posts be useful to at least one human bean on this planet and I am stoked this one was for you 🙂 Thank you for letting me know! I love you xx
Like!! I blog frequently and I really thank you for your content. The article has truly peaked my interest.
Thank you for letting me know you enjoyed my blog.