Milk Protein Isolate: Keto-Friendly Superfood?

Milk protein isolate is a protein product derived from skim milk powder. It is made using filtering processes to remove all or most of the minerals and lactose, leaving a powder that is at least 90% protein. It is often added to high-protein foods and supplements as a cost-effective way to increase their protein content without affecting their flavour.

Whey protein isolate is a type of protein supplement with at least 90% protein and very low or zero carbohydrates per scoop. It is the most keto-friendly of the three types of whey protein (the others being whey protein concentrate and whey protein hydrolysate) and is appealing to those who are lactose intolerant or looking to limit their carbohydrate intake.

However, whey protein in general may cause insulin spikes, which can kick the body out of ketosis. Whey protein is also not suitable for those with a cow's milk protein allergy.

Whey protein isolate is keto-friendly due to its low carbohydrate content

Whey protein isolate is the purest form of whey protein, with a minimum of 90% protein and very low to zero carbohydrates per scoop. It is obtained from just whey, a by-product of cheese and casein, whereas milk protein is made from skim milk. This high percentage of protein and low carbohydrate content make it ideal for those on a keto diet.

Whey protein isolate is also appealing to those who are lactose intolerant. During the processing of whey protein isolate, most of the fat and lactose are removed, making it a good option for those who are limiting their carbohydrate intake. Additionally, it is a complete protein source, containing all nine essential amino acids, and provides high levels of branched-chain amino acids (BCAAs) that increase muscle protein synthesis.

While whey protein is generally safe, some people who are allergic or intolerant to milk may experience adverse reactions such as rashes, hives, or digestive issues. It is important to note that whey protein should not be the only source of protein in one's diet, as it may lead to micronutrient deficiencies. It should be supplemented with a ketogenic diet that includes whole protein-rich foods like eggs, meat, poultry, and seafood.

Milk protein isolate is suitable for those who are lactose intolerant

Lactose is a sugar that is naturally present in milk and milk products. People with lactose intolerance do not produce enough of the enzyme lactase, which is needed to digest lactose. This means that when they consume lactose, they experience symptoms such as bloating, gas, diarrhoea, and abdominal cramps.

Milk protein isolate is created by removing most of the lactose from skim milk, so it contains very little to no milk sugar. This makes it a suitable option for those who are lactose intolerant, as they can consume it without experiencing the unpleasant side effects associated with lactose consumption.

However, it is important to note that while milk protein isolate is suitable for those with lactose intolerance, it is not safe for individuals with a milk allergy. This is because milk protein isolate still contains milk proteins, which can trigger an allergic reaction in people with milk allergies.

Additionally, milk protein isolate is a versatile and cost-effective ingredient that is often added to high-protein foods and supplements. It has a neutral flavour and can be easily incorporated into dishes such as smoothies, soups, casseroles, and cereals. It is also used in protein bars, meal replacement powders, and protein-fortified foods like high-protein yogurts.

Whey protein is a complete protein source, containing all nine essential amino acids

Whey protein is a complete protein source, meaning it contains all nine essential amino acids required for human health. These amino acids are called "essential" because the body cannot produce them itself and must obtain them from food sources.

The nine essential amino acids are:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

Whey protein is derived from cow's milk and is often sold as a powder, bar, or pre-mixed drink. It is a popular supplement for bodybuilders and athletes due to its high concentration of branched-chain amino acids (BCAAs), which are crucial for muscle growth and maintenance.

Whey protein is generally safe for consumption and offers an efficient way to increase your daily intake of essential amino acids, especially when trying to build and maintain lean muscle mass. However, it is always recommended to consult your doctor before taking any new dietary supplements.

Whey protein may increase fat loss by controlling food intake and boosting metabolism

Whey protein is an effective supplement for increasing fat loss and controlling food intake. It is a mixture of proteins isolated from whey, the liquid part of milk that separates during cheese production.

Whey protein is particularly effective at stimulating growth in humans. Human breast milk is 60% whey, compared to 20% in cow’s milk. It is also a complete protein, meaning it contains all nine essential amino acids that the body cannot produce by itself.

Whey protein can help control food intake by increasing feelings of fullness and reducing appetite. This is due to its effect on weight-regulating hormones, such as increasing levels of the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin, while reducing levels of the hunger hormone ghrelin.

Additionally, whey protein can boost metabolism and increase the number of calories burned. This is because protein has a high thermic effect, meaning a significant proportion of the calories from protein are burned during digestion and metabolism. In one study, overfeeding with a high-protein diet increased calories burned by 260 per day.

Whey protein also helps preserve lean muscle mass while promoting fat loss. This is because it provides essential amino acids that serve as building blocks for increased muscle growth and strength.

Overall, whey protein is a safe and effective supplement for increasing fat loss, controlling food intake, and boosting metabolism. It is a high-quality protein source that is well-tolerated by most individuals and can be easily added to shakes, meal replacements, and protein bars.

Whey protein can reduce inflammation, which is linked to obesity, diabetes, heart disease, and cancer

Whey protein is a supplement that is often used alongside resistance exercise to help boost muscle protein synthesis and the growth of lean muscle mass. Whey protein is considered a complete protein as it contains all nine essential amino acids. It is also low in lactose content.

Whey protein has been found to have many health benefits, including aiding weight loss, lowering cholesterol, and improving the immune response in children with asthma. Whey protein may also help reduce inflammation, which is linked to obesity, diabetes, heart disease, and cancer.

Inflammation is part of the body's response to damage. Short-term inflammation can be beneficial, but under certain circumstances, it may become chronic. Chronic inflammation can be harmful and is a risk factor for many diseases. It may reflect underlying health conditions or lifestyle habits that hurt your health.

A large review study found that high doses (greater than or equal to 20 grams/day) of whey protein supplements significantly reduced C-reactive protein (CRP), a key marker of inflammation in the body. High doses of whey protein have been shown to reduce blood levels of C-reactive protein, indicating that it can help reduce inflammation.

Frequently asked questions