Nutrition Aticles

The Healthy Whey

By Lucretia Schanfarber

Hunky muscle men do it. Petite yoga instructors do it. Dieters do it. Even grandmothers do it. They all use whey protein powders. Whey’s image has certainly changed a lot since “little Miss Muffet sat on her tuffet, eating her curds and whey.” Until the 1960s, whey was considered a waste product of cheese making and was fed to livestock or disposed of in rivers and streams.

You’ve Come a Long Whey Nowadays whey protein is in big demand. Through the innovative use of sophisticated filtration methods, the liquid whey’s fat and carbohydrate content are minimized, while the proteins are concentrated and isolated. Low temperature spray-drying methods transform the liquid to a powder without denaturing the proteins. Typically, whey protein concentrates yield 80 percent protein, while isolates provide 90 percent. Concentrates tend to be more popular because of the lower cost and milder taste.

Pure whey protein powders are virtually fat-free and very low in carbohydrates and lactose. Many lactose-sensitive people tolerate whey proteins well. If an individual has a milk allergy, however, whey protein powders are not advised, and fermented soy powder or other non-dairy protein sources are best. Body Benefits

Whey protein is a naturally rich source of protein microfractions including lactoferrin (powerful antioxidant effects), glycomacropeptides (reduces appetite, aids in digestion and absorption of protein, anti-microbial and anti-bacterial), immunoglobulins, beta and alpha-lactalbumins, serum albumin, and lactoperoxidase (promote gastrointestinal health and immunity).

In his book, The New Nutrition, Medicine for the Millennium (Apple, 1995), Dr. Michael Colgan cites numerous studies supporting the use of whey protein for helping with weight loss, immune support, bone health, muscle building, and hormonal support. Frequently used to build strength and muscularity, it is effective for supporting weight loss by stabilizing blood sugar levels and encouraging fat loss. Whey protein supplementation has been shown to support the healing process of those who are ill or injured. In combination with regular weight-bearing exercise, whey protein supplementation can help elderly people retain lean muscle tissue as they age.

Once considered an exclusive supplement for the gym crowd, whey protein powders have become mainstream and are now used by people of all ages and activity levels.

Organic Blueberry Protein Shake

Not your typical protein drink, this homemade blueberry whey protein shake is loaded with phytonutrients and antioxidants. 1 cup (250 mL) organic apple juice

3 Tbsp (20 g) plain, unsweetened or natural vanilla-flavoured whey protein powder

½ cup (125 mL) organic blueberries

½ cup (125 mL) ice (crushed)

1 tsp (5mL) organic maple syrup

Pour apple juice into blender. Add whey protein powder. Blend on medium speed until smooth. Add blueberries, crushed ice, and maple syrup (optional). Blend on high speed for another 60 seconds until light and frothy. Pour into glass. Sip and enjoy.

Lucretia Schanfarber began her career in natural health care more than 30 years ago. She is recognized for her many contributions in promoting the principles of natural healing as a writer, editor, and radio broadcaster. Lucretia writes about health and healing, organic gardening and environmental health and is a regular contributor to alive magazine. Visit http://www.alive.com for related articles.

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