If you could drink protein that felt light, didn’t give you an upset stomach, and actually tasted good, chances are extremely high that you’d be buying it in bulk. That’s exactly what has everyone excited about the latest protein trend: clear protein.

Clear protein boasts an easier (and more delicious) way to consume the nutrient that seems to be on everyone’s mind. “It addresses a gap in the market for consumers who want high protein without the heaviness,” says registered dietitian nutritionist Lauren Manaker. “It’s also visually appealing (who doesn’t love colorful, transparent drinks?) and fits well with the push for lighter, on-the-go health products.” But as with any social media trend, how much of the hype can we really believe?

What is clear protein?

As Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, explains, clear protein is a type of protein powder that has undergone further processing to remove fats, lactose, and other components. This gives you a supplement that has high protein concentrate, but can be easily dissolved in water to create a light drink with a juice-like consistency, she says.

“Clear protein is a lighter alternative to traditional creamy protein shakes,” adds Manaker. “It’s typically made from hydrolyzed whey isolate, which means it’s filtered to remove most fats and carbs, leaving behind a translucent beverage when mixed with water. Think of it as protein meets flavored water.”

The Benefits

Both experts break down the three main benefits of this supplement as follows:

High Protein Content With Low Calorie Count

Manaker says that clear protein is known to have minimal calories, fats, or carbs. But you can still expect to get the same amount of protein content as its more traditional counterparts.

Easy to Digest

Manaker explains that clear protein is broken down into smaller components, making it easier for your body to absorb. This makes clear protein a great option for those who struggle with heavier protein powders. Dieras adds that it also makes for a great option for those who are lactose intolerant.

Better Tasting

Protein powders and shakes are normally made with thick, creamy consistencies that sometimes don’t taste great. Dieras says that clear proteins are lighter and come in various flavors that appeal to more people. “Some people find traditional protein shakes too heavy or thick,” she says. “In that case, clear protein may be a way to close the protein consumption gap in a more pleasant way.”

If this all sounds too good to be true, it’s surprisingly not. Dieras says that clear proteins such as Ensure Clear or Boost Breeze are well-established in the medical community and used in hospitals for certain patients. (“Clear protein is not new,” she adds. Apparently, just new to social media). But when it comes to brands claiming their clear protein is less acidic or has other benefits, that’s where the science might get a little murky.