Whey is a byproduct of milk obtained during cheese production. It can help promote muscle hypertrophy, improve physical performance, support weight loss, regulate blood pressure, and strengthen the immune system.
These benefits are related to the fact that whey is rich in proteins and minerals such as calcium, potassium, and magnesium, as well as bioactive compounds with antioxidant, immune-boosting, and heart-protective properties.
Whey and concentrated milk proteins are often used to increase the nutritional value of products such as infant formulas and sports supplements, like whey protein, which is recommended for athletes and people who do weight training. In addition, whey can also be used at home in recipes like breads, pancakes, and smoothies.
Health benefits
Regular consumption of whey can bring several health benefits, including:
1. Promotes muscle growth
Whey proteins have high biological value, meaning they contain all the essential amino acids the body needs to produce proteins. They are also rich in branched-chain amino acids (BCAAs), which support muscle hypertrophy and are recommended for people engaged in weight training.
Whey is often found in the form of concentrated proteins in sports supplements, such as whey protein. Check-out other muscle-building foods you can incorporate into your diet to gain muscle mass.
2. Speeds up muscle recovery
The proteins in whey contain branched-chain amino acids, including leucine, which act on skeletal muscles and help with recovery and adaptation after intense training.
Whey is also an excellent source of cysteine, an essential amino acid that reduces oxidative stress caused by exercise, improving physical performance and preserving muscle tissue during and after workouts.
3. Strengthens the immune system
Whey protein supports the immune system by providing amino acids like cysteine and methionine, which are needed to produce glutathione, an antioxidant substance that helps prevent illnesses and fight infections. It is also beneficial for people in intensive care and is widely used in enteral formulas.
Whey also contains serum albumin and immunoglobulins, which reinforce passive immunity in infants and young children, making it a valuable addition to infant formulas.
4. Supports weight loss
Because it is high in protein and low in fat and carbohydrates, whey can be included in weight loss diets. It increases satiety and promotes lean tissue growth, helping to prevent fat accumulation.
To achieve these benefits, whey consumption should be combined with a balanced diet and regular physical activity, ideally with the guidance of a registered dietitian.
5. Improves bone health
Whey contains high amounts of calcium and enhances the absorption of this mineral thanks to its proteins. This can support bone growth and strength and help prevent conditions such as osteoporosis.
6. May protect against cancer
Whey increases glutathione levels, an antioxidant that can play a role in protecting against cancer by preventing cellular damage from free radicals. It may also enhance the effectiveness of chemotherapy by increasing tissue sensitivity to its effects.
However, more human studies are needed to confirm this potential benefit.
7. Helps prevent cardiovascular diseases
Whey proteins have antithrombotic properties and can help lower LDL cholesterol levels, reducing the risk of cardiovascular diseases such as atherosclerosis, stroke, and heart attack.
These bioactive compounds also have antihypertensive effects, which help prevent and balance blood pressure levels.
Nutritional information
The table below shows the nutritional values for every 100 grams of whey:
The nutritional composition of whey may vary depending on the characteristics of the milk used, the type of cheese produced, and the manufacturing process.
Types of whey
The main types of whey are:
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Sweet whey: produced through enzymatic action and contains more lactose
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Acid whey: produced through acidic action and contains a higher protein concentration
Sweet whey is typically obtained from the production of hard cheeses, while acid whey is produced from soft and fresh cheeses and has a higher mineral content.
How to make whey at home
The easiest way to obtain whey at home is by making curds, as shown below:
Ingredients
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1 liter of milk (do not use UHT milk, also called shelf-stable milk)
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5 1/2 tablespoons of vinegar or lemon juice
Instead of vinegar or lemon, you can use rennet, which is sold in supermarkets and should be used according to the instructions on the package.
Instructions
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Combine the milk and vinegar (or lemon juice) in a pan and let it rest at room temperature until it curdles.
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Once curds form, break them apart with a spoon and let the mixture rest again until more whey forms.
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Drain the whey using a ladle, separating it from the solid part. If necessary, strain the whey through a sieve.
Rennet can also be used to make cheese and separate whey. In this case, rennet replaces the vinegar, resulting in sweet whey.
How to use whey
Homemade whey should be stored in the refrigerator and can be added to smoothies, soups, and pancakes. In soups, use 1/3 whey to every 2/3 water. It can also be used to soak grains such as beans, lentils, and soy, increasing the nutritional content of meals.
Whey bread recipe
Ingredients
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1 3/4 cups of whey (from cheese) or milk
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1 whole egg
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1 tablespoon sugar
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1/2 tablespoon salt
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1/4 cup oil
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15 g active dry yeast
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450 g whole wheat flour
Instructions
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Blend all ingredients except the flour in a blender for about 10 minutes.
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Pour the mixture into a bowl and gradually add the flour until a smooth dough forms.
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Place the dough in a greased rectangular loaf pan and cover it with a clean towel.
Take a small piece of dough and place it in a glass of water. When it floats, the dough is ready to bake. Bake in a preheated oven at 400°F (200°C) for about 35 minutes or until fully cooked.