Whey protein, a popular dietary supplement, has gained considerable attention in the health and fitness world. This article delves into the multifaceted benefits of whey protein powder, exploring its composition, types, and potential health impacts, particularly in the context of a low-carb diet.
What is Whey Protein?
Whey protein refers to a group of eight proteins found in milk, namely: beta-lactoglobulin, alpha-lactalbumin, glycomacropeptide, immunoglobulins, bovine serum albumin, lactoferrin, lactoperoxidase, and lysozyme. It is derived from the liquid substance in milk created during cheesemaking, the yellowish liquid produced that is drained off. In the past, whey was considered a waste product of cheese manufacturing.
Types of Whey Protein
Whey protein undergoes further processing to create three main types:
- Concentrate: Whey protein concentrate varies widely in its protein, lactose, and fat content. It contains up to 80% protein, with the remaining 20% consisting of carbs and fat. Whey protein concentrate is found in many protein drinks, bars, and nutritional products, and is also used in infant formula.
- Isolate: This type is consistently high in protein (at least 90% protein by weight) and low in fat and lactose. Whey protein isolate may be a suitable choice for people who are lactose intolerant, but should be avoided by those with a milk allergy.
- Hydrolysate: Also known as hydrolyzed whey protein, whey hydrolysate is the easiest to digest because its long protein chains (peptides) are pre-broken down into shorter ones. Specialized infant formulas often use hydrolyzed whey protein, and it can also be found in medical supplements for nutritional deficiencies.
Nutritional Profile of Whey Protein
Whey protein is a complete protein, containing all nine essential amino acids. Essential amino acids are not produced by the body and must be obtained through diet. Amino acids are important for many functions in the body, from building muscle to creating new immune cells.
Health Benefits of Whey Protein
Whey protein offers a range of potential health benefits, making it a valuable addition to a balanced diet and exercise regimen.
Read also: Safety of Low-Carb Diets During Lactation
Muscle Building
Muscles thrive on protein, especially complete proteins like whey. Whey protein contains branched-chain amino acids (BCAAs), a specific type of amino acid that helps with muscle building. Whey protein supplementation may play an important role in preventing and managing age-related muscle loss, known as sarcopenia. It may help build muscle mass and improve strength.
Wound Healing
The amino acids in whey protein aid in repairing skin and tissues from wounds or surgery.
Weight Management
Whey protein can be a valuable tool in weight management, thanks to its satiating properties. Protein is more satiating than fat and carbs. Getting more protein increases weight loss by reducing your appetite and increasing your metabolism. Protein has a thermic effect of 20-30%, which is higher than carbs and fat. Whey protein appears to be more satiating than other types of protein, such as casein and soy.
Nutritional Support
People who need to gain weight can benefit from whey protein. It’s also helpful if a person has a long-term illness and needs extra nutrition. If you can’t get enough protein from whole food sources, a whey protein supplement can help. It’s beneficial for people who have chewing or swallowing disorders or a lack of appetite.
Blood Pressure Regulation
Whey protein supplementation may help reduce systolic blood pressure. This effect may be due to a family of bioactive peptides in dairy called angiotensin-converting enzyme inhibitors (ACE inhibitors). In particular, lactokinins.
Read also: Best keto-friendly chips
Diabetes Management
Whey protein supplementation may help manage diabetes in several ways, including lowering blood sugar levels after eating, increasing insulin levels and sensitivity to its effects, managing blood glucose levels, increasing levels of fullness, and lowering lipids, such as triglycerides.
Reduction of Inflammation
Whey protein may reduce circulating C-reactive protein (CRP), a protein made by your liver and sent to your bloodstream during inflammation.
Support for Inflammatory Bowel Disease (IBD)
Whey protein supplementation may help promote IBD remission and prevent flare-ups by secreting an intestinal protein called mucin, reducing inflammation, improving the function of the intestinal barrier, and supporting the gut microbiome and improving overall gut health.
Antioxidant Defense
Whey protein may boost natural antioxidant defenses, especially glutathione, which is produced by your body.
Cholesterol Management
A combination of exercise and whey protein supplementation may help reduce LDL cholesterol and total cholesterol, especially in people younger than 50 years old. In studies that lasted 12 weeks or longer, whey protein supplementation also helped reduce triglyceride levels.
Read also: Best Keto Tortillas
Whey Protein and Low-Carb Diets
Whey protein can be a valuable addition to a low-carb or ketogenic diet. Whey protein isolate is the most keto-friendly option, as it has the fewest carbs per serving. It also provides high levels of branched-chain amino acids (BCAAs) like leucine, isoleucine, and valine, which increase muscle protein synthesis.
Potential Side Effects and Risks
Whey protein is generally safe for most people, but there are some potential drawbacks:
- Calorie Content: Whey protein still has calories, and too many calories from any source, including protein, can lead to weight gain.
- Added Ingredients: Many protein powders and shakes contain processed ingredients like artificial flavors, sweeteners, or added sugar. It’s better to get your protein from whole foods and a varied diet, rather than a supplement, bar, or shake. If you use a supplement, look for one that lists whey protein as the only ingredient.
- Possible Contaminants: Protein supplements don’t have strict regulations like foods and drugs, and may have fillers or heavy metal contaminants that aren’t listed on the label. Choose whey protein products that are NSF Certified for Sport or certified by Informed Choice, as these products have been independently tested for purity.
- Digestive Problems: Some people experience constipation, diarrhea, or nausea from taking whey protein, especially if they take large amounts.
- Dairy Allergy: People who are allergic to dairy should avoid taking whey protein since it comes from cow’s milk.
- Medication Interactions: Whey protein might interact with certain medications, including anti-coagulant medications (e.g. warfarin) and bisphosphonates (e.g. You can prevent interactions by taking these medications hours before or after drinking whey protein.
Dosage and Timing
In most cases, people take 1-2 scoops of whey per day, which is around 20-50 grams of protein. The Dietary Reference Intake (DRI) states that a sedentary person needs 0.36 grams of protein per pound of body weight. If you take whey to support your workouts, consume it within 1 hour after exercising.
How to Choose the Right Whey Protein
- Read the Label: Look for whey protein that contains the fewest possible ingredients.
- Sweeteners: Go for those sweetened using stevia or choose unsweetened whey (so you can combine it with your drink of choice).
- Third-Party Certifications: Choose whey protein products that are NSF Certified for Sport or certified by Informed Choice.
- Consider your dietary needs: If you are following a keto diet, Perfect Keto whey protein powder is a great option.
Incorporating Whey Protein into Your Diet
Whey protein can be easily incorporated into your diet in various ways:
- Shakes and Smoothies: Mix whey protein with water, milk, or your favorite smoothie ingredients.
- Baking: Add whey protein to baked goods like muffins, pancakes, and cookies.
- Yogurt and Oatmeal: Stir whey protein into yogurt or oatmeal for an extra protein boost.