Pros + Cons Of Whey Protein: Debunking The Myths Around This Popular “Health” Food

What is whey?

A type of protein found in cow's milk, whey is what is leftover when milk is curdled and strained in the process of making cheese. Whey is just one of two types of protein found in milk making up 20% of milk’s total protein content and casein making up the other 80%.

Types of whey

There are actually three different types of whey depending on how it is processed.

1. Whey protein concentrate

This type of whey is higher in casein and lactose than other types and is the type most commonly used in protein bars and shakes.

2. Whey protein isolate

During production, whey protein is isolated from casein (hence the name), lowering its overall fat and lactose content. It’s important to remember though that while it is lower in casein and lactose, it still contains a small amount if you are sensitive to either one of these.

3. Whey protein hydrolysate

Whey protein chains are hydrolyzed - aka broken down - making them easier to digest. These also still contain small amounts of casein and lactose.

Importance of protein in your diet

When it comes to protein, it is more important to pay attention to the specific kind of protein you are eating rather than the amount. Protein contains amino acids that are responsible for a multitude of important functions in your body. While there are 20 different types of amino acids, only nine are considered essential:

• Valine: Responsible for energy production and muscle growth. (1)
• Threonine: Involved in fat metabolism and the creation of collagen structure for skin and connective tissue health. (2)
• Tryptophan: A precursor to your neurotransmitter serotonin, tryptophan helps regulate your sleep and mood. (3)
• Methionine: Essential for tissue growth. (4)
• Isoleucine: Found in muscle tissue, isoleucine helps regenerate muscle tissue. (5)
• Lysine: Involved in energy production and protein synthesis. (6)
• Histidine: Helps produce histamine, which is a compound involved in immune responses. (7)
• Phenylalanine: A precursor to your neurotransmitters dopamine, epinephrine, norepinephrine, and tyrosine. (8)
• Leucine: Involved with muscle health and protein synthesis. (9)

The reality is, most people don’t need as much protein as they think. If you want to manage your blood sugar in particular, it is essential not to overdo it on protein as your body turns protein into glucose when starved of carbs before it turns to fat as a last resort. With all this being said, protein is vital to your health. But the amount of protein you need is going to vary based on your individual health case and needs. 

What are the advantages and disadvantages of whey protein?

What are the cons of whey protein? This is one of the more frequent questions I get in my telehealth functional medicine clinic. For any of my active patients, protein powder is a staple in their wellness routine. And considering whey protein has been the most widely used protein for decades, it makes sense that people would want to know the possible implications of using this on a daily basis. Here’s my expert breakdown of the pros and cons of whey protein to determine if it is the best choice for you.

Pros

1. It is a complete protein

Whey is easily absorbed in your gut, making it one of the more bioavailable (10) forms of protein. Since it also contains all 9 of the essential amino acids listed above, it is considered a complete protein.

2. It encourages muscle growth

Muscle mass declines with age, increasing the risk for health problems and weight gain. Whether you are an athlete looking to bulk up or mitigate the loss of muscle mass, whey protein has been shown (11) to be a highly effective supplement for increasing muscle growth due to its high levels of leucine.

3. It enhances antioxidant defense

Antioxidants are compounds found in certain foods like fruits and vegetables. Their main role is to inhibit oxidation from outside triggers like toxins, poor diet, stress, excessive sun exposure, When excessive oxidation occurs, your body produces free radicals that end up damaging your cells.

Studies have found (12) that whey can increase your production of glutathione - one of the most important antioxidants in your body - to significantly reduce oxidative stress.

4. It is filling

One great thing about whey is that it can help keep you feeling fuller for longer because of its protein and fat content. This increased satiety can help curb your cravings so you aren’t tempted to grab a sugary treat when that afternoon slump hits!

Cons

1. It can cause digestive distress

Even in the smallest amounts, whey contains lactose and casein which can cause digestive distress in a large population of people. In fact, over 65% of the worldwide population, (13) and up to 90% in some cultures, has lactose intolerance. Casein can also be an inflammation trigger for people with gut problems such as leaky gut syndrome, IBS, and autoimmune conditions

2. It can perpetuate chronic inflammatory health problems

One of the biggest problems with whey protein has to do with the source it is derived from. Cows on most major dairy farms today are given hormones and antibiotics, live in unhealthy conditions, and are fed corn instead of grass, even though grass is their natural food. Their milk is then pasteurized and homogenized and the fat is removed. To make up for nutrient loss, synthetic vitamins are then injected into the milk, trying to stimulate what nature had already included in the whole-food form. 

The majority of the sensitivities people have to conventional dairy comes from a reaction to the corn the cow was fed or the higher levels of pro-inflammatory omega-6 fats in regular grain-fed dairy.

The conclusion? If you don’t have a chronic health problem or a sensitivity to any aspects of dairy, whey should be an acceptable form of protein. However, I always recommend choosing a brand that only uses whey from organic, grass-fed dairy and uses minimal other ingredients and additives like sugar or high fructose corn syrup that can further perpetuate health problems.

How to use whey

If you can tolerate it, is it good to drink whey protein everyday? Again, this depends on your individual health case. If you don’t have any food intolerances, don’t have any sort of underlying gut or hormone problems, and are choosing a high-quality whey protein, it should be ok to drink on a daily basis. The pros and cons of whey protein should always be considered when making this decision. Whey usually comes in powdered form and can easily be added to water, smoothies, and even baked goods like pancakes to add a boost of protein to every meal!

Whey protein alternatives

Since the cons of whey protein can impact a lot of people with health problems like gut dysfunction, autoimmune conditions, hormone imbalances, and more there has been a rise in other alternatives on the market. These are some of my favorite choices for their overall nutrient profile and minimal negative impact on your health.

1. Collagen

Collagen is one of the healthiest protein options as it has minimal negative effect on your health since it contains subtypes that are already naturally found in our bodies. Our skin, tendons, bones, ligaments, cartilage, and more are all made up of collagen. Adequate intake is necessary to produce our own collagen as well as maintain healthy metabolism. 

• Bovine collagen: Found in cows, this collagen contains Type I and Type III subtypes. It is one of my favorite varieties in terms of compatibility with our own body due to the fact that the Type I subtype is most commonly found in the human body. Type I makes up tendons, bones, and ligaments and Type III is in bone marrow, cartilage, and connective tissue. Make sure to look for grass-fed to really reap the most nutritional benefits.
• Chicken collagen: This is made up of Type II collagen which is in chicken cartilage and bones.
• Fish collagen: This is one of my all-time favorites! It contains Type I collagen and is the most bioavailable option due to the smaller particles of collagen peptides.
• Eggshell membrane collagen: This is made up of Type I and Type V collagen which work synergistically to improve the health (14) of connective and joint tissues. It is also a great option if you are looking for muscle growth.

2. Hemp

Although this has a lower amount of protein than other protein sources - approximately 30-50% by weight - it is high in fiber and omega fats that are necessary for your brain and gut health.

3. Pea

Pea is a fantastic protein option since it is plant-based and contains all nine essential amino acids. Just be aware that if you have a sensitivity to legumes, pea protein might lead to digestive distress.

4. Pumpkin seed

At 12 grams each of complete protein and healthy fats per cup, pumpkin seed protein is a great choice if you can tolerate seeds.

5. Sacha inchi

This lesser-known seed from Peru has been rising in popularity over the years as a healthier plant-based protein alternative. It is high in omega fats and 9 grams of complete protein per serving.

Seeking help from a functional medicine expert

Even with the pros and cons of whey protein laid out, it can still be difficult to know if whey is right for you. In my telehealth functional medicine clinic, we focus on healing any underlying dysfunctions that could be contributing to food sensitivities. We specialize in helping you discover the foods that your body loves and the foods that trigger inflammation in you, so you aren’t left second-guessing every time you eat.

If you want to cut the confusion surrounding health and nutrition, find the foods that work for you, and finally reclaim the health you deserve, schedule a telehealth functional medicine consultation.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe.

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