Whey protein supplements offer many essential nutrients aside from protein. However, kudos to those other components, sometimes, misconceptions or concerns will likely pop up. For instance, the fat content of whey has raised some issues over the cholesterol in whey protein.
This article will look at the fat in whey proteins and see how this can affect a person’s cholesterol levels.
What is Whey Protein?
Milk has two kinds of protein, casein, and whey [1]. When milk powder or milk separates, a fatty part is utilized to create cheese and a liquid part is whey.
The whey could be processed further or discarded. Processing whey to produce whey protein powder, which is then made into a popular protein shake.
Whey Protein Powder And Other Types Of Protein
There are many forms of whey protein. Whey concentrate, by far, is popular because it has the most excellent taste and is the cheapest.
Another popular whey protein is why isolate [2]. It has less lactose and fat, making it simpler to digest. This is the kind of protein often utilized for research.
Last but not least, whey hydrolysate is a pre-digested whey protein. This type of protein assists the body in absorbing the whey as quickly as possible.
Whey is already assimilated pretty fast, and it is not clear if the variation with why hydrolysate is worth the high price.
Risk factors And Health Benefits: Can Whey Protein Lower Or Raise Cholesterol?
As mentioned above, there are many types of whey protein, and the most popular form of whey protein is whey concentrate, which is rich in fat compared to other forms of protein.
So, there has been an issue that drinking whey protein daily could lead to an increase in cholesterol.
But, a study reveals that the opposite is true [3].
There are two forms of cholesterol, HDL and LDL. LDL is bad cholesterol because it enhances the risk of heart issues.
However, HDL is good cholesterol as it eliminates cholesterol from your blood.
Lots of studies reveal that whey protein intake reduces LDL and boosts HDL, among many health benefits [4].
Whey protein supplement also has lactoferrin, which might block bad cholesterol from hardening and oxidizing the arteries.
Related Articles Of Interest:
Whey Protein Isolate Vs Concentrate: Does It Really Matter For Cholesterol
Usually, whey protein concentrate supplements are approximately 70% of protein with significant fats and natural sugar levels.
Whey isolate is processed to boost the protein content to 90% and drastically reduce the amount of fat and sugar [5].
People think that the disparity in sugar and fat makes whey isolate a more cholesterol-friendly protein.
On the other hand, it all depends on the kind of fat the whey has. Taking whey protein with more polyunsaturated fats will have a powerful effect on cholesterol.
Health risks such as cardiovascular disease, high cholesterol, chronic inflammation, high blood pressure, and others must be monitored when individuals’ consumption of whey protein raise above the recommended.
Whey Concentrate Is High In Lactoferrin.
A cow’s diet powerfully impacts the quality of nutrients of the whey protein it generates. Minerals, vitamins, fat composition, and antioxidants all depend on what the cow consumes.
Grass-fed whey protein originates from cows that consume a grass-fed diet. This is considered the healthiest, high-quality protein you can purchase as it is packed with the most nutrition. Also, it is eco-friendly.
Grass-fed whey protein has all 9 essential amino acids, heart-healthy fat, immune-boosting compounds, and less saturated fat [6].
If you have cholesterol issues, grass-fed whey protein is the best choice. As it offers a high level of healthy fats such as omega-3 fatty acids, studies reveal that using grass-fed protein boost cholesterol levels.
Whey Protein And Weight Gain: Is There A Connection?
You have to be in a calorie surplus to gain weight [7]. So, if the whey protein you drink causes your daily calorie consumption to be more than you are burning, you’ll gain weight in due course.
But, too many calories from the food you take will cause weight gain.
It is common for those who like to build muscle mass to purposely utilize whey protein as part of the calorie surplus to gain weight. Adding mass means building muscle, which needs more protein and calories.
It can help you shed weight, but it depends on the amount of whey protein you are taking, provided that you operate on a general calorie deficit.
Smoothies and protein shakes in your dietary supplement are lower in calories than regular snacks, but they can boost the sense of satiety.
By assisting you to feel full for long hours, whey protein is able to promote stable energy levels and avoid cravings for unhealthy snacks that will assist you in managing your weight properly.
FAQ
How much whey protein should I consume a day?
The amount of protein a person needs daily depends on many factors like activity level, body composition, and specific objectives. Below is a guide to assist you in determining the amount of protein needed:
Muscle growth: 1.4 to 2.2 grams of protein for every kilogram of bodyweight
Fat loss: 1.3 to 2.0 grams of protein for every kilogram of bodyweight
Maintenance: 0.8 to 1.2 grams of protein for every kilogram of bodyweight
What are the best proteins for cholesterol?
The best proteins for cholesterol are whey protein, egg white protein , soy protein. and hemp protein.
Make The Right Choice For Your Cholesterol
Whey protein and its numerous perks is a very popular topic for continued research.
Even if it is richer in fat content than other forms of protein, a lot of studies reveal that protein can lower bad cholesterol and boost good cholesterol.
Whey isolate is simpler to digest for some as opposed to whey concentrate but might lack essential nutrients and beneficial fat of whey concentrate.
Grass-fed protein has heart-friendly fats and antioxidants. Also, it is ideal for our environment and doesn’t have fillers.
Our Protein Supplement Guides:
- Best Tasting Protein Powders
- Best Unflavored Protein Shakes
- Best Paleo Protein Shakes
- Best Gluten-Free Protein Powder
Resources:
- https://www.webmd.com/diet/whey-vs-casein-protein
- https://www.webmd.com/diet/difference-whey-and-whey-isolate
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7504833/
- https://academic.oup.com/jn/article/145/3/605/4743715
- https://examine.com/supplements/whey-protein/
- https://health.clevelandclinic.org/is-whey-protein-good-for-you
- https://my.clevelandclinic.org/health/articles/16555-snack-ideas-for-weight-gain
