In yogurt and cheese making, two main proteins exist -- whey and casein. The liquid that separates from the solids during yogurt making is the whey. Both homemade and commercial yogurts separate into "curds and whey," with at least a small amount of the whey floating on top of the solid yogurt. While many people simply pour yogurt whey down the drain, the nutrient-rich protein can actually be a health benefit rather than your morning "ick" factor.
Protein Content
Manufacturers of whey protein products often concentrate the natural whey so that a smaller amount packs a greater nutritional punch. This makes determining the exact nutrient content of unprocessed yogurt whey difficult. In general, however, whey protein represents a complete protein, as opposed to plant-based proteins such as beans, nuts and seeds. Yogurt whey contains all of the vital amino acids that make a protein "complete."
Protein Benefits
According to the Dairy Council of California, or DCC, whey protein can help to maintain muscle mass while decreasing fat mass. Protein also helps to balance blood sugar, which in turn helps people resist unhealthy, sugary foods, notes DCC. Additionally, a study sponsored by the U.S. Department of Agriculture found that whey proteins may be an effective tool for preventing breast cancer.
Additional Benefits
Yogurt whey contains calcium, the mineral linked to bone health. It's also It also a good source of potassium and vitamin B-2. Whey also contains several amino acids and other compounds identified with boosting immunity, including casein and immunoglobulins. Whey appears to increase the level of glutathione, or GSH, found in body tissues. GSH protects your body from a host of environmental threats, from UV rays to pollution. Low levels can expose you to threats of Parkinson's and Alzheimer's diseases, along with cataracts and heart disease. As people age, their GSH levels decrease. Smoking, stress and the occurrence of diseases such as cancer can also lower your GSH levels. Adding yogurt whey and other whey proteins to your diet may help to raise your GSH levels.
Uses
Stirring the separated whey back into your yogurt is the most obvious method for consuming the nutritious liquid. But if you prefer to remove the whey to make your yogurt thicker, reserve it for other uses. Stir it into savory soups, casseroles, oatmeal or fruit smoothies in place of milk, cream or water. Boost the protein and mineral content of homemade bread by replacing some of the liquid in the recipe with protein whey.
Considerations
Yogurt whey from milk-based yogurt will have the same drawbacks for some people that regular cow's milk has. Vegans avoid all animal products, making yogurt and yogurt whey inappropriate foods. Additionally, people with an intolerance to milk proteins will likely find it hard to tolerate yogurt whey. If you have lactose intolerance, you may find that the fermentation process which produces yogurt may destroy the lactose or render it harmless.
References
- Ohio State University Extension: Yogurt: It's the 'Whey' to Go
- USDA: USDA-Funded Research Finds That Soy, Whey Proteins May Help Prevent Breast Cancer
- Dairy Council of California: Whey Protein
- National Dairy Council: Whey Protein
- The Weston A. Price Foundation: Enjoying Little Miss Muffet's Curds and Whey
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