Whey protein is a mixture of globular proteins that have been extracted from whey, a liquid material that is a by-product of cheese making. Products made with milk are considered dairy. Most foods that are not dairy foods do not have any whey protein in them. If you are lactose intolerant, you'll want to avoid all dairy to be safe. If you suffer from allergies when exposed to whey protein, you should know which foods are safe to eat.
Fish and Poultry
If you exercise and are looking for some protein to help repair and rebuild your muscles, fish and chicken are alternatives to whey protein. Besides protein, fish also contains omega fatty acids that can help lower your bad cholesterol. A 4-oz. piece of salmon has about 25 g of protein and around 2 to 3 g of omega-3 oils. Chicken has no whey protein and offers around 30 g of protein in a 4-oz. serving.
Legumes
Legumes are another source of protein that contains no whey. Legumes do contain high amounts of fiber. According to MayoClinic.com, fiber helps promote healthy digestion and aids in lowering your body's bad cholesterol. One half-cup of cooked black beans contains roughly 8 g of fiber and 8 g of protein. If you are watching your weight, avoid refried beans of any type as they include high amounts of fat.
Beef
Beef is an excellent source of protein, minus the whey. Beef contains creatine, which can help with muscle strength and size. According to the American Council on Exercise, since beef is high in saturated fat, you should limit your intake to about two to three times per week. Stick to extra-lean cuts of beef such as a top sirloin cut. Extra-lean cuts should have less than 5 g of fat per 3.5-oz. serving.
Eggs
Although eggs are sold in most store dairy sections, they are not from cows and do not contain whey. According to the National Strength and Conditioning Association, eggs are the most bioavailable source of protein there is -- meaning your body uses most of the egg without waste. One large egg contains roughly 7 g of protein, 4 g of fat and less than 1 g of carbohydrates.
References
- "Lifestyle and Weight Management Consultant Manual"; American Council on Exercise; 2008
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
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