Add Whey Protein to Your Food List
Whey protein is a supplement that is still being studied in the world. This is because the health benefits it provides are much more than we thought. Whey protein has high nutritional profiles and has been discovered to supply the body with numerous health benefits.
This article elaborates on 10 ways whey protein are great for you. It also makes you see reasons why you should add these proteins to your diet or food list. In addition, the whey protein health benefits compiled in this list have solid experimental and scientific backings, which automatically makes them safe enough to use.
Health Benefits of Whey Protein
The following are the health benefits of whey protein.
A High-quality Source of Protein
Whey protein carries all the essential amino acids and protein your body needs to function well. Coupled with this, whey is easy to digest and does not accumulate in the gut. It is easily absorbed by the intestines, compared to the other types of protein.
As a result of these health benefits, whey protein has been concluded to be the best source of dietary protein in the world.
There are different types of whey powders, namely; concentrate, isolate, and hydrolysate, of which concentrate is the most available and most cost-effective of all three.
Most people who might need whey protein are athletes and bodybuilders who might want to increase the protein content in their diets.
Develops and Maintains Muscle Growth
Naturally, when you age, your muscle mass begins to decline. This is a natural process. However, this natural process can be risky if you do not manage or maintain yourself properly at old age. Muscle decline can lead to an increased risk of severe illnesses and excessive fat gain. However, this effect of muscle decline can be managed, prevented, and slowed down with the proper diet and lifestyle habits.
One of the most immeasurable and most natural ways to reverse mass muscle decline is by increasing the amount of protein you incorporate into your diet.
Another aging benefit whey protein provides is the improvement of the physical body looks at old age, as well as improves strength and muscle. Research has shown that whey protein is more nutritious compared to other proteins like soy.
It is important to include whey in your diet only when your food is lacking protein.
Regulates Blood Pressure
One of the principal causes of heart diseases in the world today is high blood pressure. When the blood pressure rises dangerously above normal, you begin to experience risks of heart diseases.
Research has shown that consuming whey protein regularly can help regulate your blood pressure, which would automatically reduce your risks of developing chronic health conditions like heart diseases.
People who consumed whey protein supplements for a period of 12 weeks have experienced a lower blood pressure by up to 4%.
May Improve Type 2 Diabetes
One of the major characteristics of type 2 diabetes is the improper functioning of insulin, a hormone that regulates blood sugar without the insulin functioning properly, the blood sugar with reach an unhealthy level and put your life at great risk.
Whey protein has proven to be effective in the regulation of blood sugar in the body. It does this by heightening insulin sensitivity and encouraging higher production of insulin. All of these blood sugar benefits are due to the high protein contents of whey. Whey, according to research, has the upper hand in protein contents compared to other protein food sources.
Research has explained that eating foods that contain whey protein regularly, especially before bed, can drop your blood sugar within healthy levels or limits.
May Improve Inflammation
Inflammation occurs as a result of the body’s attempt to heal up or defend itself. It also results from the process of metabolism. Although, inflammation, when they are not severe, lasts for a short while and heals on its own. However, long-term chronic inflammation can be a pointer to certain chronic health conditions like heart diseases, diabetes, and kidney diseases.
Whey protein has shown positive results in the management and elimination of inflammatory markers, especially ones that lead to severe health conditions that can harm vital organs.
Prevents Inflammatory Bowel Diseases
Inflammatory bowel disease is a health condition that arises when the digestive tract gets severely inflamed. Ulcerative colitis and Crohn’s disease are two types of inflammatory bowel diseases. Whey protein can help in both the prevention and treatment of inflammatory bowel diseases.
Boosts the Body’s Defenses
The body needs defenses to protect itself against infections. This is why the body is designed to have an immune system, a system that fights day and night to ensure that no foreign body gains access into the body to make you fall sick. It combats cellular damages caused by oxidative stress in the body. Oxidative stress is also caused by free radicals, which can increase your risk of developing certain illnesses.
Gulatione is one of the best antioxidants the body needs to fight off infections. The amount of glutathione supplied to the body depends on the number of amino acids supplied to the body. This is where whey protein comes in.
Reduced Bad Cholesterol Levels
One of the highest risk factors of heart diseases is high amounts of bad cholesterol levels in the body. Whey protein has high protein compounds that can help in the reduction of bad cholesterol levels in the body.
Research has explained that people who consume whey protein regularly have experienced an improvement in their heart health. They have also recorded reduced amounts of bad cholesterol in the body.
A survey carried out on adult men and women with certain heart diseases caused by high cholesterol levels, and consumed whey protein regularly for up to 12 weeks, recorded significant improvement in their health conditions.
Reduced Hunger
Whey protein is packed with compounds that help suppress the feeling of hunger. It provides the same feeling like that feeling you get after a meal. Consuming whey protein can help reduce the amount of food you eat, not below normal, but at a normal and healthy level.
The cause of this feeling of fullness is its high protein content. The most popular micronutrients that can supply the body with this feeling of fullness include fat, protein, and carbs. Of all three macronutrients, protein is said to be the most filling and effective at providing you with that feeling of food satisfaction and fullness.
These health benefits make whey protein the best choice for people who want to eat fewer foods and fewer calories, carbs, and fats.
May Provide Healthy Weight
One of the best popular weight loss methods is protein consumption increment, and in order to increase the amounts of protein you consume, adding whey protein to your diet is the best step to take.
Eating high protein diets can help you lose general body fat, including belly fat and flabby arms. This makes whey one of the best choices for people who are on a weight loss journey.
Whey helps in the reduction of fat through;
The suppression of appetite, which would lead to a reduction in the intake of calories
Burns calories through the metabolic process
Regulates muscle mass on your weight loss journey
Compared to the other types of protein, whey has proven to be particularly more effective in the burning of fat and reduction of calories intake.
Side Effects, How to Use It, and Dosage
One of the most interesting facts about whey protein is, it is easy to incorporate into diets. This makes them versatile and easily added to yogurt, smoothies, and milk.
For the dosage, in order to consume whey protein within the healthy limits, it is safe to devour 25 to 50 grams of whey daily and nothing more. Despite this dosage, it is still best to follow the dosage recommended by the label of the whey protein brand you are purchasing.
It is noteworthy to see that consuming excess whey protein cannot in any way add any benefits to the body. This is because the body can only use a particular amount of protein at a time. Thus, depositing large amounts of whey protein into the body will not make the body use more hands than the normal amount it is meant to use. Rather, consuming excess whey protein can even lead to digestive issues like diarrhea, pain, flatulence, cramping, and bloating.
Evade whey protein if you are lactose intolerant, as you might experience allergic reactions. I’m addition, speak to your doctor first before consuming whey protein to know if it is safe enough for you.
