Whey Powder: Nutrition Facts, Benefits, Uses, Side Effects
For thousands of years, most of the peoples have been consuming whey especially as a healing beverage. In addition to strengthening the immune system, it is also good for some ailments. It is seen as an elixir especially in some parts of Asia and Mediterranean Regions. Besides the benefits of whey, it is also used as a preservative liquid for cheeses. This protective feature applies not only to cheese, but also to meats and spicy foods.
Whey powder is obtained by passing the whey through special processes. Whey, which is the main ingredient in the production of the powder; It is a liquid formed between green and yellow colors during the production of cheese from milk, coagulation, that is, during cutting.
Cheese is indispensable for our breakfasts. We use this dairy product in many dishes, from mushrooms to salads. Well, do we make enough use of the water that accumulates under the cheese, namely the whey? Do we know what the powder form of whey contains? We are sure that our article will be quite enlightening.
What is Whey Powder?
- Whey is simply the water left over when making cheese.
- The powder formed by heating and then condensing and cooling whey, which has a highly nutritious content, is also called whey powder.
- Whey powder is widely used in the food industry to the pharmaceutical industry.
- Its main popularity is among athletes and bodybuilders due to its protein content.
- We can say that cheese is the friend of baklava. How Does? Whey powder contributes to the formation of six pack, that is, baklava muscles in the abdomen.
Whey Powder Nutrition Facts
When the nutritional values of whey powder are examined, it is a highly concentrated supplementary food, especially in terms of protein. The ratios of nutritional values differ according to the stages of production; The average values for 10 grams are as follows:
- Carbs 7.35 g
- Protein 1.17 g
- Fat 0.05 g
- Cholesterol 0.3mg
- Sodium 96.8mg
- Potassium 228.9mg
- Calcium 205.4mg
- Vitamin A 5.9mg
- Vitamin C 0.09mg
- Iron 0.12mg
The protein value of whey powder differs according to the type of powder. In general, there are 2 types of whey powder:
- Isolated Whey Powder: It does not contain lactose, fat and calcium and consists of an average of 90% protein.
- Concentrated Whey Powder: This variety, which contains 80% or less protein, also contains calcium, casein, lactose and fat.
Whey Powder Harms and Side Effects
- There are different opinions about the harms of whey powder. Some experts say that when protein intake is in powder form, not natural foods, it may be a problem to adjust the dosage. Some nutrition and sports consultants argue that whey powder will not harm if proceed cautiously.
- Whey powder can also cause gas and digestive problems. Since these effects are generally associated with lactose intolerance, if you want to consume lactose powder, you should first have a health check on this issue.
- Although whey powder, also known as cheese powder, is beneficial, the extra materials added to the products under the name of powder can be harmful. Therefore, we recommend that you carefully examine the package of the powder you receive. Before use, you should definitely consult a specialist.
What are the Benefits of Whey Powder?
Whey powder benefits include:
- Those who are lactose intolerant can take milk protein with lactose-free whey powder.
- It enriches baby food.
- It is good for glotathione deficiency.
- It contributes to the recovery of minerals lost as a result of sweating while doing sports.
- It accelerates the healing of wounds.
- It is a protein source especially for vegans whose protein intake may be limited.
How Is Whey Powder Made?
If you’re wondering how to turn liquid whey into powder, let’s explain it right away. For this, the following procedures are applied:
- Preheating stage
- Condensation process
- Rapid cooling
- Cooling with agitator
The powdered form of whey is both a compressed, practical, intense nutrient source and is highly preferred because it is an easily transportable product in the sector.
How to Use Whey Powder?
- Whey powder is also known as WHEY and protein powder. It is preferred to increase the nutritional value of powder products used in the food industry or to add extra flavor to foods.
- Cheese powder also prolongs the shelf life of packaged products. Therefore, it is a very productive blessing for the food industry.
- Another area where whey powder is popular is gyms. Thanks to its content, WHEY is among the favorite supplement foods of athletes due to its contribution to performance enhancement.
- The right consumption time for WHEY depends on the type of sport and meal times. It is recommended to take it on an empty stomach in the morning or before going to bed at night to get high efficiency. It is also suitable to be taken before or after sports.
- Cheese powders are generally consumed by mixing them into water and energy drinks.