Most people are familiar with whey or whey protein from protein dietary supplements. Dr. Jonny Bowden, Ph.D and clinical nutrition specialist, explains that whey protein is an extremely high-quality source of protein. Whey contains nearly no fat or carbohydrates. Besides being a high-quality protein, whey is also ideal for weight loss, creates a powerful antioxidant called glutathione and may help reduce symptoms of inflammatory bowel disease.
General Information
The McKinley Health Center at the University of Illinois and the University of California at San Diego explain that whey is a dairy product made from milk. When milk is being made into cheese, whey protein separates from the milk. Like milk in its unpasteurized form and cheese, whey is high in protein and contains nearly zero carbohydrates. You should consider whey to be source for protein and not a significant source for dietary fat or carbohydrates.
Weight Loss
Since whey protein contains virtually no dietary fat or carbohydrates, it is very low in calories and is ideal for your weight loss diet. A single 30 g serving of whey protein is only 120 calories and provides nearly half the dietary protein that most people require. Whey protein can be a good replacement for high-calorie sources of protein such as red meat. According to a study in the 2008 clinical publication "Nutrition and Metabolism," researchers found that a group of obese subjects lost more weight by consuming whey protein on a diet reduced by 500 calories than the identical diet without the whey protein.
Antioxidant Function
Bowden explains that whey protein helps build glutathione, which he calls a "master antioxidant" because it destroys both free radicals and carcinogens. Your white blood cells and your liver use glutathione to remove toxins from your body. Bowden further reports that whey protein also contains protein fractions such as beta-lactoglobulin, alpha-lactoglobulin and immunoglobins. These protein fractions all have antioxidant activity and promote optimal immune function. Additionally, according to a study in the 2010 "Journal of Dairy Science," whey protein may also help reduce the symptoms of inflammatory bowel disease.
Whey Protein Supplements
Whey protein by itself does not contain a significant source of fat or carbohydrates. Some whey protein powder formulas may add carbohydrates to improve the taste or increase the number of calories their formula has however. If you are seeking a healthful source of carbohydrates with your whey protein, you can add milk, soy milk or 100 percent fruit juice to your protein shake. Before purchasing or using whey protein dietary supplements, consult your doctor or a registered dietitian to see if one is appropriate.
References
- "The 150 Healthiest Foods on Earth"; Dr. Jonny Bowden; 2007
- McKinley Health Center: Creatine and Whey Protein Supplements
- "Journal of Dairy Science"; Dietary cheese whey protein protects rats against mild dextran sulfate sodium-induced colitis: role of mucin and microbiota; Sprong et al.; 2010
- University of California - San Diego: Whey Protein
- JonnyBowdenBlog: Whey Protein May Reduce Symptoms of Inflammatory Bowel Disease
- "Nutrition and Metabolism"; A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study; Frestedt et al.; 2008
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