4 Ways to Avoid Whey

1. Start Reading

It's important to read labels if you want to avoid whey. Most consumers aren't aware just how many items contain whey until they start reading labels. Remember that whey is a dairy ingredient; whey is actually a byproduct of the dairy industry and ends up in a lot of packaged food items. If the label indicates the item is dairy-free, then the product shouldn't contain whey. Many consumers don't realize that this dairy byproduct is a main ingredient in infant formula as well.

2. Weigh Your Options

Opt for non-dairy protein powders or supplements. Some consumers enjoy protein shakes, but they're not aware that other options exist. Whey protein powder is a popular choice, but soy protein powder is a great alternative if you need to avoid whey and dairy. Just remember to read labels first since not all soy protein powders are completely dairy free. Also, when preparing a protein shake, use a non-dairy milk alternative such as soy or rice milk.

3. Look for Vegan Items

Buy foods labeled as "vegan." Read packages at the supermarket and fill your cart with vegan items. Vegan food items don't contain any animal products or byproducts including dairy, and whey is a dairy derivative, so you're safe. Soy milk, rice milk and various types of nut milks are great alternatives to regular cow milk, while tofu makes a great cheese substitute in main dishes such as lasagna.Read margarine labels to make sure the products don't contain whey. It's safe to assume that if a label indicates an item is "vegan" that it actually is. This label is more accurately used than labels that use phrases for marketing purposes such as "all natural." Overall, the more whole foods you eat, the decreased likelihood you'll encounter whey as an added ingredient.

4. Eating Out

It can be difficult to avoid whey when eating out, but don't let your need to avoid whey get in the way of dining out. Dairy ends up in a lot of dishes including sauces. Generally, the more simple the dish, the less likely it'll contain hidden ingredients. Stick with foods that can be described as "plain." Broiled fish or chicken and steamed vegetables are obvious options. Avoid questionable toppings and sauces. It's usually advisable to ask your server if you want to confirm an item's ingredients. In many cases, the server will need to check with the chef to confirm your questions.