Casein and whey are the two proteins found in milk. Whey protein can be produced as a cheese making by product or isolated from casein in milk. Given that it contains each of the nine essential amino acids, whey protein is regarded as a complete protein. It contains little lactose. (Source) Yes there are many health benefits of whey protein and let’s check them out
1. Whey Is An Excellent Source Of High-Quality Protein
When cheese is made, whey, a liquid, is separated from the milk. The term “whey protein” refers to the protein component of whey. All of the necessary amino acids are present in this complete, high-quality protein. Compared to other forms of protein, it is also swiftly absorbed from your intestines and highly digestible. (Source)
2. Health Benefits of Whey Protein: It Promotes Muscle Growth
Natural ageing causes a loss in muscle mass. A lot of chronic diseases are increased as a result of this, which typically results in weight gain. (Source) However, a combination of strength training and a healthy diet can partially halt, avoid, or reverse this unfavorable change in body composition.
A successful preventive method has been demonstrated to involve strength training along with eating high-protein foods or protein supplements. Sources of high-quality protein, such as whey, are particularly beneficial. (Source). Leucine, a branched-chain amino acid, can be found in large quantities in whey. Of all the amino acids, leucine is the one that fosters growth (is anabolic). The prevention of age-related muscle loss and increased strength are two benefits of whey protein. (Source)
3. Whey Protein May Lower Blood Pressure
Hypertension, or abnormally high blood pressure, is one of the main risk factors for heart disease. Dairy product consumption has been associated in numerous studies to lower blood pressure. Angiotensin-converting-enzyme inhibitors, a family of bioactive peptides found in dairy, are thought to be responsible for this impact (ACE-inhibitors). (Source) Lactokinins are ACE inhibitors found in whey proteins. (Source)They have positive effects on blood pressure, as shown by several research on animals. (Source)
Only a few human researchers have looked into how whey proteins affect blood pressure, and many experts believe that the evidence is still inconclusive. Only individuals whose blood pressure was already high or somewhat raised experienced a drop in their blood pressure. (Source)
4. Whey Protein May Help Treat Type 2 Diabetes
Chronic type 2 diabetes is characterized by elevated blood sugar and decreased insulin action. A hormone called insulin is designed to promote the uptake of blood sugar into cells and maintain it within normal ranges. (Source) It has been discovered that whey protein is efficient at regulating blood sugar by raising insulin levels and improving the body’s sensitivity to its effects. (Source)
Whey protein appears to be superior when compared to other protein sources like egg white or fish. These qualities of whey protein might perhaps be on par with those of diabetes drugs like sulfonylureas. (Source)
Also Read: Understanding Diabetes: Types, Symptoms, Causes and Management
5. Whey Protein May Help Reduce Inflammation
A part of the body’s reaction to harm is inflammation. Although temporary inflammation can be advantageous, in some cases it can also become chronic. Chronic inflammation poses a risk for many diseases and can be hazardous.
It might be an indication of underlying medical issues or unhealthy lifestyle choices. A substantial review study discovered that high dosages of whey protein supplements—greater than or equal to 20 grams per day, significantly decreased C-reactive protein (CRP), a crucial indicator of inflammatory activity in the body. (Source)
Nutrition And Nutritional Value Of Whey
There are a lot of health benefits of whey protein because it is full of nutrients. According to the National Nutrient Database of the United States Department of Agriculture, 100g of Whey has the following nutrients (USDA). (Source)
- Water 3.19 g
- Energy 353 kcal
- Energy 1480 kJ
- Protein 12.9 g
- Total lipid (fat) 1.07 g
- Ash 8.35 g
- Carbohydrate, by difference 74.5 g
- Fiber, total dietary g
- Sugars, total including NLEA 74.5 g
- Calcium, Ca 796 mg
- Iron, Fe 0.88 mg
- Magnesium, Mg 176 mg
- Potassium, K 2080 mg
- Zinc, Zn 1.97 mg
Side Effects Of Whey
Whey protein is probably safe for the majority of individuals when consumed orally. Side effects from high doses can include increased bowel movements, acne, nausea, thirst, bloating, decreased appetite, fatigue, and headaches.
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