Over the last few decades, whey protein has enjoyed a giant leap in popularity and has now become a must-have nutritional supplement that every serious athletes and fitness buffs will use. Almost any fitness magazine that you pick up will feature at least one full-page advertisement that tells you that whey protein powder can do wonders to your physique, boost your sports performance and enhance your immune system. But you may have also read from here that dairy products are inflammatory in nature. So, is whey protein anti-inflammatory or not?

In this article, we’ll look at both the potential benefits as well as side effects of whey protein to help you make an informed decision.

At a Glance

• What Is Whey Protein?
• Potential Health Benefits of Whey Protein
• Possible Whey Protein Side Effects
• Other Arguments Against Dairy Products
• Should You Use a Whey Protein Supplement?

But Firstly, What Is Whey Protein?

Simply put, whey is the liquid leftover from the production of cheese.

In cow’s milk protein, approximately 20 percent is whey, while the rest is casein, which is major type of protein found in milk. During cheese making, casein coagulates into curd and settles to the bottom, while whey remains in liquid form. When this liquid is drained off, dried and processed, we get whey protein powder.

Contrary to what you may think, raw whey doesn’t just contain protein only. You will also find a mixture of lactose, fats and minerals in it. But of course, it’s the proteins that we care most about, and there are many types of proteins to be found in whey. The major ones are beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin, glycomacropeptide and immunoglobulins. The rest that exist in smaller amounts are lactoferrin, lactoperoxidase, transferrin and other minor proteins and enzymes.

Potential Health Benefits of Whey Protein

As an old Italian proverb goes, “If you want to live a healthy and active life, drink whey.” Looking at the studies on whey protein so far, it seems that modern science agrees too. Here, we look at just some of the interesting research on this milky leftover.

• Whey Protein Powder Alternatives

  Hemp Protein is gaining popularity among fitness buffs due to its healthy dose of omega-3, 6 & 9 fats and its rich protein content. Plus, it’s easy to mix. A not-to-be-missed choice if you’re looking for a non-dairy protein shake.

  Sprouted Brown Rice Protein also contains a broad spectrum of amino acids, as well as vitamins and minerals like hemp protein. But to ensure a good mix, a personal blender is highly recommended.

  Pea Protein is another great vegetable-based protein source. Like the other two, it also offers an excellent amino acid profile, but with lower carbohydrate content. A good protein choice if you’re sensitive to milk, seeds and nuts.

  Lower blood pressure. A research published in International Dairy Journal suggested that whey protein drinks may help to lower blood pressure in adults who are hypertensive, but not in subjects who did not have elevated pressure.

• Prevent prostate cancer. Whey protein may help to prevent prostate cancer according to a lab study. When food scientists from Ohio State University exposed human prostate cells to whey protein, the glutathione levels in the cells increased by up to 64 percent. Glutathione is a type of antioxidant that protects cells from free radical damages which scientists believed can lead to cancer.
• Lower intestinal inflammation. Glycomacropeptide, a protein found in whey, was found to reduce intestinal inflammation comparable to that of anti-inflammatory drug sulfasalazine in rats with chemically-induced colitis.
• Improve insulin sensitivity. In a Swedish study, whey protein was found to be useful in blood sugar control. When participants with type II diabetes ate high glycemic index meals with whey protein, they registered higher insulin responses and lower spikes in blood glucose levels after meals than when whey was not included.
• Increase muscle growth and strength. When combined with weight training, whey protein is shown to promote muscle growth and muscular strength in active people. This is believed to be the works of branched amino acids, especially leucine, found in whey protein that promote protein synthesis.
• Anti-inflammatory, anti-cancer and anti-microbial effects. A minor protein called lactoferrin found in whey protein has been a subject of active research, and rightly so. As it has demonstrated anti-cancer, anti-inflammatory and anti-microbial properties in several studies on lab animals. Lactoferrin is found to boost immunity to prevent cancer, and yet at the same time is able to suppress immune responses to block inflammatory disease.
• Reduce colon cancer risk. Whey protein may reduce the risk of colon cancer. In animal studies where colon cancer was induced, rats that were fed whey diet had significantly lower incidence of colon tumors than animals that were fed casein diet.

Possible Whey Protein Side Effects

Despite the possible benefits of whey protein, some people may experience side effects when using whey protein supplements. In addition, the misuse of these supplements and buying low quality whey protein products may also present a different set of problems which we will discuss below:

• Milk allergy. People who are allergic to milk are likely to be allergic to whey too. For this group of people, the proteins in milk will trigger an immune response that results in inflammatory symptoms such as vomiting, skin rash, hives, bloating, stomach pain and diarrhea. Taking food that constantly puts your immune system on high alert is a surefire way to stoke the fires of chronic inflammation, no matter how nutritious the food may be. Therefore, if you’re allergic to milk, it may be wise to avoid whey protein supplements and products containing whey protein.
• Lactose intolerance. Intolerance to lactose is not the same as milk allergy even though they may share some similar symptoms. People who are lactose intolerant lack the necessary enzyme to digest milk sugar (called lactose) and may experience diarrhea, stomach upset and other gastrointestinal inconvenience after consuming dairy products. According to Wikipedia, an estimated 75 percent of adults around the world may have some form of lactose intolerance. Since whey is derived from milk, whey protein does contain lactose. And depending on the type of whey protein you buy, some whey products contain more lactose than others.
• Oxidized cholesterol. Oxidized cholesterol forms when cholesterol in food is exposed to oxygen, treated with high heat over a long period of time or prolonged storage. Powdered dairy products including whey protein powder are known to contain some amounts of oxidized cholesterol. A study suggested that consuming oxidized cholesterol from food may contribute to the development of heart disease.
• Added chemical additives & heavy metals contamination. When we buy pure whey protein powder, we’d expect whey protein and nothing else. But unfortunately, that’s more of an exception rather than the norm. Many whey protein supplements include chemical sweeteners (like aspartame, acesulfame-K, saccharin or sucralose), artificial flavorings (e.g. MSG) and fillers in their products. Ingesting some of these chemicals (such as aspartame) for extended period of time could cause a variety of health problems. Further, according to a July 2010 report by Consumer Reports, some whey protein supplements are also found to contain higher than permitted levels of heavy metals like arsenic, cadmium, lead and mercury.
• Excessive protein intake. Just like any other functional food, the way you use whey protein can affect its impact. For instance, an unbalanced diet that includes high amounts of protein without a sound exercise regime may cause the extra protein to end up as belly fat instead of lean muscle mass. Belly fat, as recent studies have shown, is not a dormant entity that does nothing. It’s actually actively secreting hormones and other yet-to-be-identified compounds that could lead to chronic inflammation, and subsequently, chronic diseases like diabetes and heart disease. Consuming such a lopsided diet for a prolonged period of time can also stress the kidneys, increase the risk of developing kidney stones and/or cause calcium loss.

Other Arguments Against Dairy Products

Here are some additional arguments against dairy products that are also worth taking note:

• Incompatible food. Milk from each animal species is meant only to meet the nutritional needs of its own kind. In other words, humans are not created to consume milk from other mammals.
• Unnatural diet. Cows in feedlot farms are feed with an unnatural diet consisting of grains, antibiotics, growth hormones and other chemicals to boost their growth rate and help them survive in poor and stressful living conditions. Some of these toxins are inevitably excreted through their milk.
• Pus and blood in milk. Constant milking causes inflammation and infection around cow’s udders. This condition, known as mastitis, can introduce pus and blood into the milk.
• Auto-immune diseases. Some studies suggest that certain peptides from bovine serum albumin, a protein found in milk and whey protein, may trigger autoimmune illnesses, such as multiple sclerosis, rheumatoid arthritis and type 1 diabetes, possibly due to the similarities between the structures of some peptides with that of our own tissues.
• Pre-diabetes and Syndrome X. Whey contains insulin-like growth factor one (IGF-1), a hormone which may contribute to insulin resistance and even Syndrome X according to a paper published by Dr. Loren Cordain, author of The Paleo Diet. Dr. Cordain believes that Syndrome X (also known as hyperinsulinemia) is at the root of many chronic degenerative diseases, such as Alzheimer’s disease, various cancers, and coronary heart disease.

Should You Use a Whey Protein Supplement?

Looking at the studies, which sometimes at odds with one another, should we take whey protein supplement? Here are some of my thoughts:

What are your takes on whey protein supplements? Share them with us in the comments!

Related products others have found useful:

Organic Hemp Protein

Vegan Protein from Raw Sprouted Whole Grain Brown Rice

High Protein Organic Ready-To-Drink Meal Replacement

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