Will Taking Whey Protein Raise Or Lower My Cholesterol
More and more people nowadays are turning to high protein diets in order to help them shed the pesky pounds of fat that cling to their frames. As part of this new diet, it is common for people to begin supplementing their diet with high protein powder, such as whey protein powder, in order to increase the protein content of their diet.
However, there is now a concern among some people that the consumption of protein powders, in particular, whey protein powders that are derived from milk, may lead to cholesterol being raised! So, what is the truth: will taking whey protein help you to increase or decrease your bodys cholesterol levels?
What is Whey Protein?
Whey protein is a type of product that is typically derived from the manufacturing process for both cheese and casein. It is primarily used as protein powder, due to the exceptionally high levels of a protein that are contained within the whey itself this makes it a popular supplement for people looking to increase the amount of protein in their diet.
Alternatives to whey protein also exist for people who do not wish to consume animal products or whey protein that has been derived from milk. The most popular whey protein alternatives include soy protein and pea protein, although these can have something of an aftertaste.
Will Whey Protein Raise or Lower Cholesterol
Does Protein Powder Increase Or Decrease Cholesterol Levels
The answer to that depends on the type of protein powder and how it was processed.
Here’s what I mean.
A typical protein concentrate will contain about 70% protein and 30% split between sugary carbs and fat.
And that fat is often a mix of good and bad fat. As a result, some whey protein concentrate supplements could increase your bad cholesterol intake, impact your body composition, and lead to heart disease.
That’s not a good thing.
However, protein isolate supplements process the powder further to bring the protein to 90% leaving only a small amount of fat. And that fat may raise your good LDL cholesterol to lower blood pressure and avoid heart disease .
So, going back to the question: will whey protein raise or lower your cholesterol?
Generally speaking, a concentrate may raise while an isolate may lower your bad HDL cholesterol.
How Safe Are Whey Protein Supplements
Are you aware of the serious side effects of whey protein supplements? It has been established that the amount of whey protein supplements you consume has a direct influence on whether you gain from its benefits or not. Over-consumption of this protein is the reason many people suffer from adverse effects. In fact, excessive consumption of any protein is bad for the body as it gets stored in the body in the form of fat. This in turn increases the risk of dehydration.
There is also the chance that whey protein may have an interaction with certain medications. For example, it has been found that supplements made with this protein can reduce the effectiveness of Levodopa, which is a drug used for Parkinsons disease. Whey protein supplements may also lower the effectiveness of Alendronate, the drug prescribed to patients with osteoporosis. It may lower the bodys ability to absorb the drug, thereby making it less effective. It may also have an adverse effect on the effectiveness of the antibiotics Tetracycline and Quinolone. It should also be noted that diabetic patients may experience blood sugar changes when they consume protein supplements.
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Whey Protein May Help Treat Type 2 Diabetes
Type 2 diabetes is a chronic disease characterized by high blood sugar and impaired function of insulin.
Insulin is a hormone that is supposed to stimulate the uptake of blood sugar into cells, keeping it within healthy limits.
Whey protein has been found to be effective at moderating blood sugar, increasing both the levels of insulin and the sensitivity to its effects (
These properties of whey protein may even be comparable to those of medications for diabetes, such as sulfonylurea .
As a result, whey protein can be effectively used as a supplementary treatment for type 2 diabetes.
Taking a whey protein supplement before or with a high-carb meal has been shown to moderate blood sugar in both healthy people and those with type 2 diabetes .
Whey protein is effective at moderating blood sugar levels, especially when taken before or with high carb meals. It may be particularly useful for people with type 2 diabetes.
How To Lower Cholesterol In 5 Simple Steps
Posted by:Advanced Cardiology of Newmarket
High cholesterol increases your risk of heart disease and heart attacks. You can improve cholesterol with medications, but if youd rather first make lifestyle changes to improve your cholesterol, try these five healthy changes. If you already take medications, these changes can improve their cholesterol-lowering effect.
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Cholesterol And Protein Powder
Do you know how much cholesterol you consume on a daily basis? The American Heart Association recommends that your daily cholesterol intake should be less than 300 milligrams. However, if you have heart disease or if it is common within your family, your cholesterol intake should be less than 200 milligrams. Many of the foods we consume on a daily basis contain varying levels of cholesterol such as eggs, meat, fish, poultry and milk. Dietary cholesterol can raise blood cholesterol levels in the body increasing the risk factors of heart disease.
According to the American Heart Association there are several types of cholesterol, including low-density lipoprotein , high-density lipoprotein and lipoprotein or Lp. LDL is the primary carrier of cholesterol and circulates throughout the blood, but it can also build up in artery walls that supply the heart and brain. These substances cause a hard deposit, clogging the arteries, which can lead to heart attacks, stroke or other issues. HDL, considered the healthy cholesterol, carries the cholesterol from the arteries to the liver for disposal. If the Lp cholesterol level is too high, it may involve developing atherosclerosis at an early age and may involve lesions in artery walls.
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Lowering Effect Of Dietary Milk
Published online by Cambridge University Press: 09 March 2007
- Xizhong Zhang
- Affiliation:Department of Nutrition and Food Hygeine, Shanxi Medical College, Taiyuan, Shanxi, The People’s Republic of ChinaDepartment of Laboratory Animal Science, State University, PO Box 80.166, 3508 TD Utrecht, The Netherlands
- Anton C. Beynen
- Affiliation:Department of Laboratory Animal Science, State University, PO Box 80.166, 3508 TD Utrecht, The NetherlandsDepartment of Human Nutrition, Agricultural University, PO Box 8129, 6700 EV Wageningen, The Netherlands
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Heterogeneity And Publication Bias
Heterogeneity of included studies was evaluated using Cochranes Q test and I-square test . In cases of high between-study heterogeneity, we stratified the included studies based on participants age to studies that recruited subjects with a mean age of 2065years and those done on subjects aged 20 . In addition, a subgroup analysis was done concerning the participants health condition taking into the consideration studies on healthy participants and studies on patients with any chronic disease, including diabetes, CVD, and cancers. The other subgroup analyses were done based on intervention type , study duration , and study sample size . The cut-points for the study duration and sample size were selected based on sufficient number of studies which were included in each subgroup. In order to assess the effects of heterogeneity on outcomes, 95% predictive intervals also were estimated manually . Publication bias was evaluated by the funnel plot and tested for statistical significance using the Eggers test . Both STATA 11.0 and Review Manager 5.3 were applied for data analysis.
Side Effects Dosage And How To Use It
Whey protein is very easy to incorporate into your diet.
It is sold as a powder that can be added to smoothies or yogurts, or simply mixed with water or milk. There is a wide selection .
A commonly recommended dosage is 25-50 grams per day , but some products will include other recommendations on the packaging.
Keep in mind that taking too much protein is not beneficial. Excessive consumption may also cause digestive problems, such as:
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Whey Protein For Cholesterol: Is It Good To Lower Cholesterol
Whey is a byproduct of milk and whey protein is very popular due to its high digestibility and muscle supporting benefits. Proteins in cow milk are 80% casein and 20% whey protein.
Whey was considered a waste for food industry for a long time. Nowadays, whey protein is valued more than egg, casein and soy protein, for its high nutritional quality and fast absorption.
Both whey and casein begin their life as milk. Whether by heat or other means, those two substances are separated from each other causing the solid casein to clump up and float on top of the remaining liquid whey. Once that whey is powdered, it can be labeled whey protein concentrate.
In this powder state, the whey contains about 70% protein, along other additional natural components as sugars and fats. To further increase the protein levels, another processing can be made to remove fats and sugar, and were left with hat is called whey protein isolate.
Most scientific studies were conducted about the effect of whey protein on metabolism in obese/overweight individuals and mostly in regard to weight loss effects.
The most important effect in cholesterol reduction aspect seems to be on reduction of triglycerides and some modest reduction on total cholesterol levels. Regarding LDL or HDL numbers, no effects were registered.
It can be added to a list of cholesterol reducing foods, especially as it has numerous other health benefits.
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Whey Protein May Lower Blood Pressure
38 participants completed one study in 2016 about whether or not intact milk proteins can lower 24-h ambulatory blood pressure. The trial was a double-blinded, randomized, 3-waycrossover, controlled intervention study.
Results found significant reductions for systolic and diastolic blood pressure after whey-protein consumption. Both peripheral and central systolic pressures were lowered with whey-protein supplementation compared with control intake.
Results also found whey protein intake reduced triglycerides and lowered total cholesterol. HDL and LDL levels were not affected.
There was a significant reduction in total cholesterol after whey protein and calcium-caseinate consumption than after control intake. Triacylglycerol also decreased significantly in the whey-protein group compared with in the control group and almost reached significance between calcium caseinate and the control.
A significant decrease in total cholesterol after both whey protein and calcium-caseinate supplementation was observed as were reductions in triacylglycerol after whey-protein consumption. However, we failed to detect a decrease in LDL cholesterol or an increase in HDL cholesterol.
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Are Whey Protein Shakes Bad For Cholesterol
Since whey is a byproduct of cheese production, it contains some cholesterol, though not as much as whole milk and other dairy products. If you have high cholesterol levels, talk to your doctor before taking whey protein shakes.
He or she may recommend that you cut back on red meat and dairy, instead opting for leaner proteins like chicken and fish, along with plant-based proteins like soy or beans. You might also consider eliminating whey shakes altogether if theyre causing stomach problems or digestive issues.
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 person’s 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, let’s understand the basics of whey protein.
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Whole Foods Vs Protein Powder
You can meet your bodys daily protein requirements whether you drink shakes or eat only whole foods. However, they dont offer equal nutrition.
What you may find surprising is that shakes generally contain fewer nutrients than whole foods. For that reason, shakes may help you lose weight, but whole foods can offer a bigger nutritional punch.
Fast Facts On Whey Protein:
- Many of the potential benefits are based on single studies and more evidence is required before making definitive judgment.
- Whey protein is a mixture of beta-lactoglobulin, alpha lactalbumin, bovine serum albumin, and immunoglobins.
- Possible benefits include weight loss and lowering cholesterol.
- Possible dangers include nausea and headaches, but at moderate doses, whey protein is not considered dangerous.
Whey protein, pictured here, is used for many things including muscle building and weight loss.
Aiding weight loss: In one study of 158 people, published in , those who were given whey lost significantly more body fat and showed a greater preservation of lean muscle compared to subjects consuming the control beverage.
Anti-cancer properties: Promising results were published in the journal for the use of whey protein concentrate in cancer treatment. More research is needed.
Lowering cholesterol: A study, published in The British Journal of Nutrition , gave whey supplements to 70 overweight men and women for 12 weeks and measured a number of parameters, such as lipid and insulin levels. They found that there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with the casein .
Reducing weight loss in people with HIV: A study published in the journal Clinical and Investigative Medicine found that whey protein may help reduce weight loss among HIV-positive patients.
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This Supplement Helps Lower Cholesterol And Blood Pressure
While a healthy diet, regular exercise, and cholesterol-lowering medication are all well-known interventions for those with high cholesterol, there’s one that often gets overlooked: whey protein supplements. According to the Mayo Clinic, this particular product is useful for lowering both your “bad” cholesterol and high blood pressure.
“Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy,” the Mayo Clinic writes on its site. “Studies have shown that whey protein given as a supplement lowers both LDL and total cholesterol as well as blood pressure. You can find whey protein powders in health food stores and some grocery stores,” their experts explain.
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Potential Whey Protein Benefits
Researchers of a meta-analysis published in the European Journal of Clinical Nutrition in 2016 reviewed results of 13 studies evaluating the effects of whey protein on total cholesterol, HDL and LDL. They found that whey protein had no effect on total, HDL or LDL cholesterol. However later that same year, a study in the American Journal of Clinical Nutrition found that both whey and casein protein significantly lowered total cholesterol in 38 healthy adults consuming one of the two proteins daily for eight weeks.
While preliminary results are mixed and more research is needed to determine whey’s effects on cholesterol, both the review of research and the study had one finding in common: Whey protein was effective at lowering triglycerides.
Triglycerides are the most abundant fat in the body. Any calories you consume that can’t immediately be used for energy are converted to triglycerides by your body, and these are stored in fat cells for later use. Regularly eating more calories than you need leads to weight gain, as well as high blood triglyceride levels. High triglycerides can cause arteries to harden and increase your risk of heart attack and stroke.
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When Should One Take Whey Protein
This is a question that is often asked by many people who are interested in consuming whey protein but do not know how to go about it properly. It is not tough to learn when to take this protein to reap its benefits.
Firstly, if you want to take whey protein on its own, you should do it within half an hour to an hour after a workout that is based on strength training. This is because this protein gets digested very quickly. During other times, you should eat it with other foods so that digestion can be slowed down. For instance, for extra protein in your breakfast without foods like eggs, you can add whey protein to your oats in powder form.
Secondly, if you want to have a healthy snack while you are in the office, you can have a whey protein-shake combined with a bit of fish oil or nuts. This again will help in slowing down the digestion process of the protein. The fat combination is what helps slow down digestion and this in turn benefits you greatly by allowing the levels of insulin in your body to stay even. It also aids in the stimulation of CCK, which is a hormone that lets your body know when it is full.
Protein that is digested after a workout gives your body the amino acids that it needs for the repairing and building of new muscles. According to experts, consuming whey protein as soon as you complete a workout could be especially beneficial as it has a rich content of Leucine, an amino acid that is easily absorbed by the body.