Why whey is used as a supplement in the ketogenic diet?
Now this is another trend, where whey is used along with ketogenic diet, so let's try to
understand that why whey is getting so much importance, first of all
What is whey?
Whey is a byproduct of the manufacture of cheese and casein, its liquid which is dried as
whey powder, commercially it is offered as powder form, cow milk has about 20% whey
protein and 80% casein in total protein, so its available in good quantities, and this whey
Whey is also very important because it is very rich in branched-chain amino acids,(BCAA), which
are very essential for muscle growth and repair, so this BCAA is used in almost all formulations
meant for bodybuilding, and muscle strength almost a very powerful tool for sportsmen and women.
What is there in whey?
So one thing it's rich in BCAA apart from this what it has .lets see
whey liquid, 100 gram in amounts, daily values on the basis of 2000 calories diet
ingredients daily value
Calories..........................27
Fat............. .............0.2 gram 1%
Proteins....... ............0.9 gram 1%
Sodium......................... ..54 mg 2%
Potassium......................161 mg 4%
so it's very rich in fats and protein both, so it becomes a very important obvious
Types of whey protein products
Whey protein, as such and derived preparations, are offered in the market, it's very important
to understand, what exactly they are and how they differ from each other they are
whey protein concentrate,(WPC)
whey protein isolate, (WPI)
whey protein hydrolysate,(WPH)
let's see
ketogenic diet and whey
Whey protein concentrate,(WPC)
Its most commonly available grade, and also a more cheap variety, and let's understand
what it is. basically, whey comes as a liquid form from cheese and yogurt production
plants, this very dilute liquid, is concentrated and dried in powder form, and this
powder straightway sold as whey protein concentrate or WPC, normally it has
protein.......... .............. .80%
carbohydrates and fats.........20%
lactose..............up to...............3.5 gram
Whey protein isolates,(WPI)
This is the next variety which available after concentrate, so what it is, here some additional
process steps are used to reduce the fats and carbohydrate contents, and of course, it is
more expensive than concentrate, and as it has very low lactose contents, because of that
it's also suitable for those who have lactose intolerance problem and usually, it has
protein.............................. .90%
carbohydrates and fats.....10%
lactose........up to.................1 gram
Whey protein hydrolysate,(WPH)
Here the concentrate or isolates are further subjected to hydrolysis of protein to amino acids
by use of enzymes, this extra process provides a very pure mixture of amino acids and now it
can be more easily absorbed by the gut than in comparison to both concentrates and isolates
so it is more suitable for patients whose gut is not functioning that very well
what exactly is this?
It depends on what type of enzymes, and conditions are used, but in general its mixture of
peptides, and amino acids, very, in general, it exhibits the profile
large peptides. ..12.80%
di-and tri-peptides.........12.11%
amino acids....................49.06%
How much whey proteins we need per day?
For common men or women, the protein supply comes from the food that we eat and
there is no such requirement for whey protein, but if you are a sports person, or you
want to lose some extra pounds or you are doing exercises and want to perform better, or
you are planning for a ketogenic diet for some time, in all these cases this whey protein is
very handy and very helpful, so how much
one scoop gives 25-gram protein, and what we need is two- or maximum three-scoops per day
in the case of the ketogenic diet, the protein doses should be calculated before use
mostly it is used after exercise or workouts
if you have kidney or liver problems then its better if your doctor is informed
Apart from good and rich protein sources what else it can offer?
It's an interesting product and because of this today it is present in all types of protein powders
used for health purpose, and it offers an enormous amount of health benefits besides the need
for protein, let's follow
It helps in the growth of muscles
As we age the muscles start weakening, this is a part of the aging process and whey proteins
can provide some help and slows this declining process, and for that matter, whey proteins
are shown to give better results than other similar proteins such as casein or soy proteins
It helps in lowering blood pressure
Its reported to lower blood pressure, about 4% reduction in systolic blood pressure, in the cases
where whey protein is given, and this effect is because of a bioactive peptide called cytokinins
It helps in type-2 diabetics
Whey proteins increase the levels of insulin and increase the sensitivity of insulin,
and this phenomenon is more in whey proteins in comparison to eggs and fish proteins
even this works if we take the whey proteins before or along with height carbohydrate diet
and in its overall results, it is shown to moderate blood sugar levels
It reduces inflammation
It reduces C-reactive proteins, CRP, which also acts as a marker for inflammation, and
because of this whey proteins are helpful in all type of chronic inflammations
It is helpful in inflammatory bowel disease
This term is a little general term and it covers Crohn's disease and Ulcerative colitis both
where chronic inflammation in the inner wall of the intestine, or in the digestive tract creates
problems here whey proteins seem to provide some help
It increases the production of glutathione in the body
Glutathione is a powerful antioxidant that is produced by the body for reducing the oxidative
stress and its production directly depends on an amino acid named cysteine, and that's where
whey plays a key role and increases this which in turn increases glutathione which is a part
of the body defense network
It reduces bad, LDL cholesterol
It seems to work in this area, although results are a little confusing
It increases the feeling of fullness
It gives a feeling of fullness, which means satiety, which we experience after eating food
means it reduces the craving for food or in other words appetite, again here in this case whey
works better than other types of proteins
It works out to be better for weight loss
Whey proteins have shown much more particularly effective, for fat burning in comparison
to almost all other proteins, and that's the reason they are the first choice for someone who is
looking for weight loss
So, what are possible side effects or negative points?
First of all its very safe, you need not use it more because the body can not consume more
protein than what is needed by the body, any excess amounts are not only just waste but
some times can give some undesired side reactions, and invariably they are
nausea,pain,bloating,cramping,flatulence, and diarrhea
if you have a history of lactose intolerance then in that case use WPI and WPH only
and if you have some kind of liver or kidney issues then inform your doctor before
using them
How to use them?
Most of the time the major problem is taste, which is not very good and it often encourages
the users to discontinue, its quite serious problem for many, so what to be done
-try to take it in yogurt, smoothies, or in milk, just add one scoop, 25 gram, to yogurt
and mix it with salt take it
So, where do we stand?
As for as from ketogenic diet facts, point of view, whey proteins are very essential supplements
they make almost everything very easy, and more so if you happen to be a vegetarian, they
are just great, a very simple recipe, cauliflower, fried in coconut oil along with yogurt with
a scoop of whey powder is more than enough, you just don't need anything more, just try too
simple and very great ketogenic diets at the same times very tasty, even very healthy persons
and people with diabetics can try, for changes, you can always add few things such as fried
peanuts, some greens, some olives to make it extra interesting
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