Top Health Benefits Of Whey
Whey is formed as a by-product while making cheese. Yes, the watery yellowish-green substance left after the milk coagulates while making paneer is called whey! So, every time you make paneer at home you have a lot of whey at hand. Whey has a pleasant flavour but is slightly tart. It is also called lactoserum and is present in yoghurt too, which is another form of curdled milk.
Whey is being used as nutritional supplement because it has a lot of benefits to offer in weight management, sports nutrition, boosting immunity and bone health, and general well-being.
Nutrition facts of whey
Liquid whey has 93.9 % water, 4.7 % carbohydrates, 0.3 % fats and 0.9% protein. It offers 26 calories per 100 g. Although the quantity of protein is low, it is of high biological value. Liquid whey has a good amount of potassium and has the valuable vitamins that are present in milk.
Health benefits of whey and whey protein
Lactose i.e. milk sugar is the chief component of whey and it is what provides whey with its fundamental properties. Lactose is a good source of energy but has other benefits too!
It regulates gut flora
Lactose gets converted into lactic acid in the intestine that helps in regulating the gut flora by promoting the growth of good bacteria and inhibits the development of harmful bacteria, which produce toxic substances leading to flatulence.
Whey is fat-free
Whey has negligible amounts of fat, thus it can be called practically fat-free and thus is great as a drink for those who want to lose weight. However, remember that eating fat will not make you fat!
It has proteins that are good for treating diseases
Whey proteins are the ones that get digested easily and provide the essential amino acids that promote muscle development and growth. Whey proteins can be used to boost immunity in the elderly, very ill or those with arthritis, diabetes, Alzheimer’s disease and inflammatory bowel syndrome.
Whey protein concentrate has shown promising results in cancer treatment according to studies done.
Helps lower cholesterol
According to one study done for 12 weeks, there was a decrease in total cholesterol and bad cholesterol in the group that was on whey when compared to the group that was on casein (another milk protein).
Helps asthmatic patients
Whey protein can improve the immune response in kids having asthma. A study was done and it was found that kids given whey supplement had a better response.
Helps lower blood pressure and cardiovascular disease risk
A recent research has found that beverages supplemented with whey protein helped in reducing blood pressure in those individuals who had hypertension or high blood pressure. This helped in lowering the chances of developing stroke or heart disease.
Side effects of whey
Well, all is not good when we talk of whey. Individuals who are allergic to milk can be specifically allergic to whey also. In moderate amounts, consumption of whey protein does not cause any adverse effects. But if it is consumed in really huge doses it can cause the following:
- Stomach pains
- Reduced appetite
Whey protein-how is it manufactured?
Whey is the liquid that separates out when milk curdles as mentioned in the beginning of the post. This liquid whey is then sent through filters to remove the non-whey ingredients. A process called ion exchange is used to purify it. The final step involves removing all the water from whey and turning it into a powder. This protein powder is then ready to be consumed.
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