Approximately 75 percent of the world's population has lactose intolerance, a condition that may cause nausea, gas, diarrhea, bloating and abdominal cramps after the individual consumes dairy products, according to the Merck Manual. Some people with lactose intolerance cope by eliminating dairy products from their diets, while others select lactose-free or reduced lactose products, including protein powders derived from whey.
Protein Facts
The body needs protein for some of its most basic functions, including repairing cells; building and repairing muscles and bones; and controlling metabolism. Some amino acids, the building blocks of protein, come from within the body, but nine essential amino acids must come from food. A normally healthy adult can meet her daily protein needs of about 50 g by eating a balanced diet, according to the Centers for Disease Control and Prevention. Complete protein sources, including meat, poultry, eggs, fish, dairy products and soy, contain all nine of the amino acids. Incomplete protein sources, including legumes, grains, cereals and some vegetables, have less than optimal amounts of at least one essential amino acid.
Lactose Intolerance
Lactose, the main sugar in milk, requires an enzyme called lactase to break it down and make it available for use by the body. When a lactose intolerant individual eats a dairy product, he may experience mild to severe digestive symptoms -- diarrhea, nausea, gas, bloating and abdominal cramping -- within 30 minutes to two hours, according to the Merck Manual. The lack of lactase prevents the lactose from digesting properly, so the food passes into the large intestine, where bacteria break it down, producing the gas and lactic acid that cause the digestive symptoms. Many lactose intolerant individuals can tolerate small amounts of lactose, but others must restrict themselves to lactose-free products.
Whey
Whey, a part of milk, is produced during the making of cheese. When the manufacturer separates fresh, pasteurized milk into casein -- curd -- and milk fat to make the cheese, he can filter the remaining whey liquid to make whey protein powder. The most pure and concentrated form of whey protein, called whey isolate, contains 90 percent or more protein and very little fat and lactose, making it appropriate for lactose intolerant individuals. Whey protein concentrate, on the other hand, has 29 to 89 percent protein and varying amounts of fat and lactose.
Using Whey Isolate Powder
Consumers should read food labels carefully to ensure that protein powders made from whey contain lactose-free whey isolate rather than lactose-containing whey concentrate. Unless you need to increase your calorie intake, look for a powder that offers at least 15 g of protein, less than 5 g each of fat and calories, and no more than 200 calories per serving. Mixing water, milk, yogurt or juice with whey isolate protein powder makes a quick and convenient shake for a snack or a meal replacement. Blending in fruit, syrups and other flavorings adds variety and extra nutrition.
References
- Centers for Disease Control and Prevention: Protein
- "Surgery for Obesity and Related Diseases 4"; ASMBS Allied Health Nutritional Guidelines for the Surgical Weight Loss Patients; Linda Aills; R.D., Jeanne Blankenship, M.S., R.D.; Cynthia Buffington, Ph.D.; et al; 2008
- Merck Manuals Online Medical Libraries: Lactose Intolerance
- Whey Protein Institute: Whey Protein FAQ's
- Mayo Clinic: Lactose Intolerance
- Jackson Siegelbaum Gastroenterology: Lactose Intolerance
