No Whey!

What are whey and whey protein? How are they made? And in what foods are they found? Lastly, are they safe to consume?

All About That Whey

Whey, also called milk serum, is the liquid remaining after milk has been curdled and strained. It is a by-product of the manufacture of cheese or casein and has several commercial uses.

Sweet whey is manufactured during the making of rennet types of hard cheese like cheddar or Swiss cheese. Acid whey (also known as “sour whey”) is a by-product produced during the making of acid types of dairy products such as cottage cheese or strained yogurt. Sweet whey has a pH greater than or equal to 5.6, acid whey has a pH less than or equal to 5.1.

To produce cheese, rennet or an edible acid is added to heated milk. This makes the milk coagulate or curdle, separating the milk solids (curds) from the liquid whey.  (source)

Rennet is a complex of enzymes produced in stomachs of ruminant mammals which is used in the production of most cheeses. Natural calf rennet is extracted from the inner mucosa of the fourth stomach chamber (the abomasum) of harvested young, unweaned calves. (source)

And Whey Protein

Whey protein is the collection of globular proteins isolated from whey. The protein in cow’s milk is 20% whey protein and 80% casein protein, whereas the protein in human milk is 60% whey and 40% casein. (source)

Whey protein typically comes in four major forms: concentrate (WPC), isolate (WPI), hydrolysate (WPH) and Native Whey.

• Concentrates have typically a low (but still significant) level of fat and cholesterol but, in general, compared to the other forms of whey protein, have higher levels of bioactive compounds, and carbohydrates in the form of lactose — they are 29% to 89% protein by weight.

• Isolates are processed to remove the fat, and lactose, but are usually lower in bioactivated compounds as well — they are 90%+ protein by weight. Like whey protein concentrates, whey protein isolates are mild to slightly milky in taste.

• Hydrolysates are whey proteins that are predigested and partially hydrolyzed for the purpose of easier metabolizing, but their cost is generally higher. Highly hydrolysed whey may be less allergenic than other forms of whey.

• Native whey protein, the purest form of whey protein which has been extracted from skim milk and not a by product of cheese production, produced as a concentrate and isolate. (source)

Food Sources

Whey exists integrally and naturally in milk and milk-containing foods (cheese, yogurt, etc.) that have not had the whey fully separated out.

Whey protein concentrates and isolates are found commonly in meal-replacement protein shake powders, protein bars, and protein powders.

Benefits & Dangers of Whey Protein Consumption

Whey proteins are highly bioavailable, are very quickly absorbed into the body, and have a high concentration of branched-chain amino acids (BCAAs) which are highly concentrated in muscle tissue, and are used to fuel working muscles and stimulate protein synthesis. (source)

This is effective and it works. If you value a lean, toned, and sculpted body, using whey protein supplementation in conjunction with exercise will help you achieve your desired results.

However, it is very easy to intake too much whey protein which can damage your liver and kidneys. No matter how great you look in your body, there is nothing appealing about liver or kidney disease. The 9th leading cause of death in America is kidney disease from protein overconsumption.

Most Americans already get about 15% of their daily calories in protein. To build a pound of muscle, Lewin explains, the body needs between 10 and 14 additional grams of protein per day.

“That’s not really that much. Some of these powders have 80 grams of protein per serving. You don’t need that. All your body is going to do is break it down for energy. And too much protein can be hard on your kidneys and your liver.” (source)

Despite the fact that short-term high protein diet could be necessary in several pathological conditions (malnutrition, sarcopenia, etc.), it is evident that “too much of a good thing” in diet could be useless or even harmful for healthy individuals. Many adults or even adolescents (especially athletes or body builders) self-prescribe protein supplements and overlook the risks of using them, mainly due to misguided beliefs in their performance-enhancing abilities. Individuals who follow these diets are therefore at risk. Extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys, and liver. Moreover, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat and cholesterol or even cancer. Guidelines for diet should adhere closely to what has been clinically proved, and by this standard there is currently no basis to recommend high protein/high meat intake above the recommended dietary allowance for healthy adults. The current recommended dietary allowance (RDA) for protein is 0.8 g protein/kg body weight/day for adults, for children 1.5 g protein/kg body weight/day, and for adolescents 1.0 g protein/kg body weight/day. (source)

(source)

In addition to endangering the liver and kidneys, our food source choices and their production methods must be taken into consideration to be considered a fully responsible choice. The production of whey requires animal milk. The dairy industry is a highly abusive & polluting industry.

Conclusion

Whey protein supplementation is an excellent choice if you value body image and performance above the wellness of your kidneys and liver, above the humane treatment of cows and calves, and above the vitality of the one planet we all share. It will help you look fantastic while leaving a wake of abuse and destruction in your path.

Additional Resources

• The Dangers of Dairy

• Can Plant-Based Eating Provide Sufficient Protein?

• 21 Previously Unknown Reasons Why The World Needs You to Eat Vegan Today (And It Has Nothing To Do With The Animals)!

• Is Eating Meat Selfish?