Whey Protein To Keep Cholesterol In Check
Reviewed byDr. Victor Marchione, MD.Written byMohan GarikiparithiPublished onAugust 7, 2020
What do you think about protein shakes? Im not talking about plant-based protein shakes, either. Im talking about whey protein. The stuff bodybuilders guzzle after a workout.
Useless to you, right? Wrong. Whey protein could help lower cholesterol.
Whey is one of the proteins found in dairy products. As a supplement, it is a by-product of cheesemaking and is also separated from milk. It is a complete protein, meaning it features all nine amino acids. It is also very easy to digest because it is low in lactose.
Research has shown that taking a whey protein supplement each day can lead to lower cholesterol.
One study, published in the British Journal of Nutrition, found that overweight men and women had much to gain from taking whey. Following a 12-week study period, researchers found that subjects displayed significant reductions in total cholesterol and LDL cholesterol.
Aside from wheys apparent benefits for cholesterol levels, there is also data to suggest it can lower blood pressure, as well as heart disease and stroke risk. These benefits are closely associated with cholesterol levels. LDL arterial deposits are a known contributor to high blood pressure.
Dont be scared off by the idea of when protein. Its not just for bodybuilders, but has benefits for everyone! It might help you manage cholesterol, blood pressure, and reduce your risk for heart disease.
How Much Protein Do You Need
How much protein you need is another crucial consideration when deciding whether you might benefit from supplementing your diet. The amount thought to be adequate for most healthy people, called the Recommended Dietary Allowance , is set at 0.8 grams per kilogram. For someone who weighs 150 pounds, this translates to roughly 55 grams of protein a 200-pound person requires about 70 grams of protein. Certain athletes undergoing intense training may enhance their progress by consuming more than double the RDA, but this doesnt apply to most of us.
Is Cholesterol In Whey Protein Powder Bad
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If youre like many of my clients, you might be turning to fitness and nutrition to improve your health and, specifically, to lower your cholesterol.
Even my own father-in-law was advised to follow a heart-healthy diet and start exercising by his doctor to help manage his cholesterol levels.
Whey protein seemed like a great way to fuel his more active lifestyle until he noticed the cholesterol content on the label.
So, is the cholesterol in whey protein powder bad? The cholesterol in whey protein powder is not bad. On average, it has only 15-70 mg of cholesterol per 30g, which isnt a significant amount. The cholesterol content in food is also less important than other factors such as saturated fat, trans fat, sodium, and added sugars. Whey protein powder is low in all of these.
You might be surprised to learn that there are no current dietary guidelines for cholesterol intake.
That said, even though whey protein powder is generally low in cholesterol, it is important to understand how it can fit into an overall balanced diet.
In this article, Ill discuss:
- The connection between whey protein and cholesterol
- Whether or not whey protein can cause high cholesterol
- Cholesterol content of different types of protein powder
- Whether protein powder is recommended when you have high cholesterol
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What Is A Protein Shake
Protein is an essential macronutrient for building and maintaining muscle mass, maintaining your body weight and keeping your bones healthy. Although you can get protein from the whole foods in your diet, many people opt for protein shakes and powders to help meet their needs in an easy and convenient way.
Most protein shakes are made from powdered forms of protein, per the Cleveland Clinic, which can come from various sources, including:
Although each type of protein has a different nutrient profile and comes with different health benefits, several of them have been shown to have a beneficial effect on cholesterol levels.
Does Whey Protein Help To Lower Cholesterol
There has been a tectonic shift towards consuming a protein rich diet and supplementation with protein powder for overall health and increasing muscle mass. Supplementation with protein powder helps to increase protein requirements daily.
The thinking or logic behind the same is that consuming higher protein content will help to shed those extra kilos. Protein is difficult to digest as compared to carbohydrates and fats. This implies that for every protein we eat, few calories will be utilized by the body. Additionally, having a protein rich diet is assumed to help people bulk up and have increased muscle mass, it is also considered to lower a persons fat content in theory.
But the concern is protein is derived from milk, so whey protein helps to lower or increase the cholesterol levels in the body.
Before we learn about that, lets understand the basics of whey protein.
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Whey Protein May Have Beneficial Effects On Blood Fats
High cholesterol, especially LDL cholesterol, is a risk factor for heart disease.
In one study in overweight individuals, 65 grams of whey protein per day, for 12 weeks, led to a significant reduction in total and LDL cholesterol .
Other studies did not find similar effects on blood cholesterol .
The lack of effect might be due to differences in study design. Ultimately, further studies are needed before any conclusions can be made.
Summary
Long-term, high dose whey protein supplementation may lower cholesterol levels. The evidence is very limited at this point.
Does Whey Protein Protein Raise Cholesterol
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Watch the Entire Program Here: https://www.youtube.com/watch?v=Gwv1AGCFTnA& t=207s.Vicky Newman, a Registered Dietitian and Nutritionist with years of experience in dietary behavior change research, talks about the surprising health benefits of cholesterol. Series: Stein Institute for Research on Aging
Video taken from the channel: Mic the Vegan
Whey protein is unlikely to raise cholesterol, but it may lower it. Whey Protein Cholesterol and Nutrition Whey is a concentrated source of lean protein. In a two-scoop serving, whey provides approximately 30 grams of protein and only 170 calories.While soy protein has no cholesterol there are those whey proteins without cholesterol as well.
List of related literature:
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Soy Protein And Particle Size
In addition to the general cholesterol-lowering effect of protein shakes, limited research shows that soy protein may be extra beneficial because it also decreases the amount of small, dense LDL particles in the blood, according to an older report published March 2004 in the âJournal of Clinical Nutrition.â
If you opt for a soy protein powder, make sure you choose one that’s organic without any added artificial ingredients. Michael Rabovsky, MD, a family medicine doctor from the Cleveland Clinic, also recommends consuming it in moderation because the jury is still out on its estrogenic effect. Keep in mind that you can alternate between soy protein and other forms of protein powder, such as grass-fed whey, hemp protein and pea protein.
Whey Protein Is Highly Satiating Which May Help Reduce Hunger
Satiety is a term used to describe the feeling of fullness we experience after eating a meal. It is the opposite of appetite and hunger, and it should suppress cravings for food and the desire to eat.
Some foods are more satiating than others, an effect which partly depends on their macronutrient composition.
Protein is by far the most filling of the three macronutrients .
However, not all proteins have the same effect on satiety. Whey protein appears to be more satiating than other types of protein, such as casein and soy (
Summary
Eating plenty of protein is a very effective way to lose weight, and some studies show that whey protein may have even greater effects than other types of protein.
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Does Protein Powder Increase Cholesterol
A number of studies suggest that replacing high fat meats with more heart-healthy proteins like fish, beans, poultry, nuts, and low fat dairy might help prevent heart disease. The nutrients in these forms of protein can help lower cholesterol and blood pressure and help you maintain a healthy weight.
Side Effects Of Whey Protein
Whey Protein is generally a safe and healthy dietary supplement when taken in moderate doses, but a few side effects can occur. These include nausea, cramping, bloating, increased thirst, increased hunger, headaches, and infections of the kidneys and lower urinary tract.
In rare cases, too much Whey Protein can also cause liver damage.
Also, people with lactose intolerance or allergies may be sensitive to Whey Protein and should limit or avoid it if they experience any allergy symptoms.
Lastly, Whey Protein may interact with certain medicines, such as those used to treat high blood pressure. So it is always a good idea to consult your doctor before counting on any supplement.
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What Supplements Do I Need To Take
No one can answer that aside from your doctor. To learn more about the various supplements that doctors commonly recommend, check out this article.
Still struggling to get the most out of your workouts and supplement routine? Go PRO today for access to certified personal trainers, workout plans, training logs, and more!
Muscle Building And Weight Loss
Whey protein supplementation along with resistance exercise can help improve muscle protein synthesis and promote the growth of lean tissue mass.
A study published in the International Journal of Sport Nutrition and Exercise Metabolism concluded that whey protein supplementation during resistance training offers some benefit compared to resistance training alone. In addition, males who supplemented with whey protein had a greater relative gain in lean tissue mass.
Much better gains in strength are associated with whey isolate supplementation compared with casein.
This was demonstrated in another study published in the International Journal of Sport Nutrition and Exercise Metabolism, which concluded that in two groups of matched, resistance-trained males whey isolate provided significantly greater gains in strength, lean body mass, and a decrease in fat mass compared with supplementation with casein during an intense 10-week resistance-training program.
If you want to buy whey isolate supplementation, then there is an excellent selection online with thousands of customer reviews.
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Many individuals are concerned about the relation between whey protein and cholesterol or other forms of protein shakes and how they influence your cholesterol levels, especially since heart disease is the leading cause of death in the United States.
Although many different protein shake alternatives to pick from, the good news is that most of them have no harmful impact on cholesterol levels. Some protein smoothies may even help you decrease your cholesterol.
Designer Whey Protein Meal Powder Milk Chocolate 172 Lb
| Salt Free |
Reviews From Real Customers
Not for everyone but I like it. First, it blends well, no clumps. I am not sure how it works in a shaker bottle. My husband said it was ok. The first day I mixed it with water. No flavor at all. I decided to mix it with different things for a week.
I tried low fat chocolate milk after a workout. That was too sweet . I tried with spinach, various almond milks, bananas, and other fruits and green veggies.
My favorite was with a mooala milk only. That gave the shake a light flavor. I often just mixed with water whenever I needed to get my meal in. It did keep me full. I would have to force myself to drink the second one, because I wasnt hungry.
After I finish my other powders I am trying, I will come back to this one. It is cheaper than other powders for a months supply. it is versatile , so I can add it to stuff like oatmeal cottage cheese, yogurt, etc.
I would try it out and decide if it is for you. I would recommend based upon its ability to blend and the versatility of it . I used it for one week as a meal replacement 2 times a day.
Oh yeah, there were times I would split the serving between breakfast and a snack, and having a full serving for lunch because it truly had me that full. I dont eat much regularly anyway. This method would never work for my husband.
I saw other products with sugar, but the taste wasnt very good. I use 3o calorie Almond Milk to keep my calories low. I like the milk chocolate flavor the best.
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Which Protein Powder Is Best For Cholesterol
There is no definitive answer to this question as different people have different cholesterol levels and respond differently to different types of protein powder. Some protein powders may be better for lowering cholesterol than others, but it ultimately depends on the individual. Anyone concerned about their cholesterol levels should speak to a doctor or nutritionist to determine which protein powder, if any, would be best for them.
Ew creates the most nutritious low cholesterol protein powder with almonds and egg whites. Almost all of the cholesterol found in a large egg is derived from the yolk. It is a good idea to avoid using additives in food. Consuming them as soon as possible can result in gastrointestinal side effects such as bloating, constipation, diarrhea, gas, and stomach pain. Artificial sweeteners are regarded as one of the most dangerous additives over time. The microorganisms that help digest food in your gut are altered as a result of these medications. Inflammation can lead to serious, chronic GI problems and a chronic digestive tract infection.
Characteristics Of Included Studies
Twenty-two studies were included in this systematic review and meta-analysis. These studies were published between 2007 and 2019. Flow-diagram for study selection is shown in Fig. . One thousand one hundred three subjects, 576 in intervention and 527 in control groups, were enrolled in included studies. Characteristics of included studies are summarized in Table . Participants had chronic diseases like HTN and T2DM in some studies. The intervention period varied from 4weeks to 24weeks. Whey protein supplements were administrated in dosages which varied from 70mg/d to 90g/d. In 5 studies, a dosage of 20mg/d was used . Six trials used whey protein in dosages between 20 and40mg/d . Five other studies used it at a daily dose between 40 and 60mg . Moreover, a dosage 60mg/d of whey protein was used in one study . Whey protein also was provided at daily dosages of 0.4g/kg and 0.5g/kg body weight in other studies. Three studies did not report the amount of whey protein used in their interventions . Eight studies used isolate and 4 studies used concentrate whey protein . Combined isolate plus concentrate , hydrolysate , and intact whey protein was reported each in one trial. Other studies did not report the type of whey protein.
Fig. 1
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A Note On Particle Size
When discussing cholesterol, many people focus on the different types, like LDL, HDL and VLDL, but emerging research shows these may not be the right things to look at. According to a 2014 report in âArteriosclerosis, Thrombosis, and Vascular Biology,â high LDL, or “bad” cholesterol, is considered one of the most important risk factors in the development of heart disease, yet many people who have normal LDL levels still wind up with the condition.
That’s because it’s not the number of LDL particles in the blood that matter as much as the size of those particles. LDL comes in two sub-types: small, dense particles and large, fluffy particles. As a report in the June 2014 issue of âCurrent Opinion in Lipidologyâ notes, having a high concentration of small, dense LDL particles, which is also associated with low HDL and high triglycerides, increases your heart disease risk.
Does Protein Shake Increase Cholesterol
There is no scientific evidence to suggest that protein shakes increase cholesterol levels. In fact, protein shakes may actually help to lower cholesterol levels by promoting weight loss and increasing muscle mass.
Whey protein may lower cholesterol levels as well as triglycerides, which can be dangerous for your health. Whey has only 2.5 grams of fat per serving, making it low-fat and low-salt. Saturated fat in eggs, bacon, whole milk, cheese, and other foods raises total cholesterol levels. There is currently no clear evidence that saturated fat increases your risk of heart disease. The amount of saturated fat in whey protein does not differ much from that of other animal products. According to the Cleveland Clinic, healthy adults should only consume 10% of their calorie intake from saturated fat.
Whey protein is a good source of amino acids, which aid in the growth and repair of muscles. In addition to B vitamins and minerals, it is high in antioxidants. People claim that whey protein can help them lose weight.
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