Acesulfame potassium is a zero-calorie sweetener that is added to many sugar-free…
Whey Protein
Whey Protein
Whey Protein
What is it:
Whey protein is a high-quality protein derived from whey, the liquid remaining after milk has been curdled and strained. To produce whey protein as a food additive, the whey undergoes a series of processing steps, including pasteurization, filtration, and drying. These processes concentrate the protein content and remove most of the lactose, fat, and other impurities, resulting in a powdered form of whey protein that is rich in essential amino acids. It is commonly utilized as a dietary supplement and functional food ingredient, particularly in sports nutrition products, protein bars, and meal replacements. Its versatility and nutritional benefits have made it a popular choice for individuals seeking to increase their protein intake and support muscle recovery and growth.
Rating:
Whey protein has been associated with various health benefits, including improving body composition and building muscle mass. Whey protein is a complete protein, as it contains all 9 essential amino acids. However, some research suggests that overuse of whey protein may be associated with adverse health effects, including negatively affecting kidney and liver function. While dairy products have controversially been implicated in causing inflammation in some research, other research demonstrates that it may either not impact inflammation or may even help reduce it. However, whey protein commonly does not come from organic sources unless specified, and non-organic dairy production is harmful to the environment and the cows, and can negatively impact dairy quality.
Resources:
- Whey protein supplementation enhances protein metabolism and performance recovery after resistance exercise (meta-analysis of randomized controlled trials)
- Adverse effects of high intake of whey protein supplementation (systematic review)
- Whey protein combined with resistance training improves body composition (randomized controlled trial)
- Whey protein may positively affect glucose metabolism and muscle protein synthesis (systematic review)
- Dairy protein neutrally or positively influences inflammation (systematic review)
- Dairy products have an anti-inflammatory effect (review of clinical evidence)
- Dairy consumption has an anti-inflammatory effect (systematic review of randomized clinical trials)
- Environmental impact of dairy production (review)
How we rate ingredients
Health is like a bank account, certain ingredients make a deposit into your health bank, meaning they add to
your health. Certain ingredients withdraw from your health bank. We want health promoting ingredients in our diet. To keep things simple, we rate ingredients on a green, yellow, red scale:
Clean
It is naturally occurring in food and has no harmful effects on the body. It is real food. It is health promoting.
Caution
It goes into one or more of the below categories
- It is not naturally occurring in food but doesn’t have data showing it has a harmful effect on the body (additives like Gellan Gum)
- It is naturally occurring but can have some harmful effects on the body (added sugars, oils, gums etc.)
We Avoid
It is known to have a harmful effect on the body (ex. All food colorings, Natural Flavors, MSG, Potassium bromate, aspartame, artificial flavors)
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