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2Serum - what is this product and to whom it is useful
Anna Shelestun, nutritionist, nutritionist
Eliseeva Tatyana, editor-in-chief of the EdaPlus.info project E-mail: shelestun.n@edaplus.info, eliseeva.t@edaplus.info,
Abstract. The article discusses the main properties of whey and its effect on the human body. A systematic review of modern specialized literature and relevant scientific data was carried out. The chemical composition and nutritional value of the product are indicated, the use of whey in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of whey on the human body under certain medical conditions and diseases are analyzed separately.
Key words: serum , benefit, harm, beneficial properties, contraindications
Whey is the liquid that is released during the fermentation of milk. A by-product of cottage cheese production contains complete proteins, as it consists of all nine essential amino acids. It is easy to digest, good for the intestines and serves as a raw material for whey protein. Men and women take the supplement during intense physical activity to achieve a variety of athletic goals.
The calorie content of whey is very low - 24 kcal per 100 g. It contains vitamins A, groups B , C, PP, H, E and vital minerals such as calcium, potassium, sodium, magnesium, phosphorus, iron. The drink is considered one of the best dietary sources of protein. It contains the essential amino acid L-cysteine and other organic compounds. They reduce protein deficiencies that occur with diabetes, aging and malnutrition.
Top 8 Health Benefits of Acid Whey
1. Compensates for protein deficiency
Whey protein has a high nutritional value and is absorbed faster than protein from eggs, fish and other products. Therefore, bodybuilders, athletes and people in need of additional protein use it as a dietary supplement. [one]
2. Supports Muscle Health
Powdered concentrates have more protein than whey, but the drink also helps build muscle without adding extra calories to the diet. It contains leucine, an amino acid that stimulates muscle growth. Anabolic properties are important for athletes and the elderly, as muscle mass naturally declines with age. Adverse changes in body composition can be slowed down with the right diet and strength training. A dairy product can be part of this preventive strategy. [2, 3]
З. Suppresses hunger, reduces appetite
Whey affects leptin and ghrelin, hormones that regulate appetite. It helps to balance their secretion and thereby reduces food cravings and prevents overeating. Studies have shown that when whey is taken regularly, people feel fuller earlier and consume fewer calories as a result. [4, 5]
4. Normalizes blood sugar levels
Whey stabilizes the concentration of sugar, if you drink it before meals with a high glycemic index - it promotes the production of insulin, increases sensitivity to it and prevents jumps in blood glucose. Therefore, whey protein is used in the fight against the symptoms of diabetes. Its properties are comparable to the effect of hypoglycemic drugs based on sulfonylurea. [6, 7 8]
5. Boosts Antioxidant Defense
Whey promotes the production of glutathione, an antioxidant found in all cells of the body. It scavenges free radicals that cause damage, cancer, and diseases associated with aging. It also protects the body from environmental toxins. [9, 10, 11]
6. Reduces Inflammation
Studies have shown that the pure product and whey protein reduce C-reactive protein, a key marker of inflammation in the body. Tests carried out on rodents and humans have also confirmed that the active substances help fight inflammatory bowel disease (IBD). [12, 13, 14]
7. Supports Heart Health
Numerous studies have linked dairy consumption to lower blood pressure. Scientists attribute the positive effect to a family of bioactive peptides - ACE inhibitors. In whey proteins, their role is played by lactokinins. [15, 16, 17, 18]
8. Helps to get rid of excess weight, lose weight
Eating more protein promotes fat loss. This happens due to several processes - suppression of appetite, acceleration of metabolism, preservation of muscle mass during weight loss. [19, 20, 21]
Contraindications for taking whey
• Kidney problems. Protein provokes the formation of kidney stones. The serum does not prevent the process, but worsens the existing condition. To protect against the accumulation of deposits, you need to consume enough fiber and water.
• Individual lactose intolerance. The diet drink contains milk sugar and can cause digestive problems. This is usually experienced by people who suffer from side effects after taking dairy products - cheese, milk, ice cream.
• Problems with the absorption of protein and amino acids. If the body cannot process proteins, then accumulates them. This leads to problems with the liver and other filtering organs.
Can I drink whey every day?
The dairy product can be consumed daily and even during a strict diet - it contains few calories and at the same time helps to cope with hunger. Whey fills the body with energy, amino acids, vitamins and minerals. Scientists believe that if you drink one glass every day, then in a few weeks you can significantly increase immunity, improve the general condition of the body.
How to prepare whey and drink it correctly?
Get a product from curdled milk - sour milk. You can buy it ready-made in the store or make it yourself, following a few rules:
• Fermented milk should be poured into a saucepan and heated over a fire. It is advisable to do this in a water bath - it is impossible for the liquid to boil, otherwise the curd will turn out to be tough and the taste of the separated whey will deteriorate.
• It is necessary to remove the pan from the fire at the moment when the curd mass is still soft, after which it is necessary to strain the mass through a colander with gauze - pour the resulting mass into it and wait until the whey drains.
A liter of curdled milk produces little cottage cheese, but a lot of whey, which is easy to add to your diet. It is drunk in the morning before meals. To strengthen immunity, remove toxins, take one glass daily on an empty stomach. It has a slight laxative effect, so it is introduced into the diet gradually and on days when there are not many important things to do outside the home.
Expert comment
Tatyana Eliseeva, nutritionist, nutritionist
Whey consumption is not just a convenient way to add essential amino acids to your diet. The miracle drink has huge health benefits, and some of them are not yet fully understood. It is reliably known that it increases endurance and accelerates recovery after training, normalizes the digestive tract, increases the feeling of satiety and helps fight overeating. This pure natural product is inexpensive and without a doubt worthy of a place on your table.
Last updated material - January 15, 2022
Literature
1. Slow and fast dietary proteins differently modulate postprandial protein accretion, https://pubmed.ncbi.nlm.nih.gov/9405716/
2. Dietary protein recommendations and the prevention of sarcopenia, https://pubmed.ncbi.nlm.nih.gov/19057193/
3. Signaling pathways and molecular mechanisms through which branched-chain amino acids mediate translational control of protein synthesis, https://pubmed.ncbi.nlm.nih.gov/16365087/
4. Protein, weight management, and satiety, https://pubmed.ncbi.nlm.nih.gov/18469287/
5. Comparative effects of whey and casein proteins on satiety in overweight and obese individuals: a randomized controlled trial, https://pubmed.ncbi.nlm.nih.gov/24801369/
6. Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects, https://pubmed.ncbi.nlm.nih.gov/16002802/
7. Effects of different fractions of whey protein on postprandial lipid and hormone responses in type 2 diabetes, https://pubmed.ncbi.nlm.nih.gov/22588635/
8. Differential effects of protein quality on postprandial lipemia in response to a fat-rich meal in type 2 diabetes: comparison of whey, casein, gluten, and cod protein, https://pubmed.ncbi.nlm.nih.gov/19458012/
9. Whey protein concentrate (WPC) and glutathione modulation in cancer treatment, https://pubmed.ncbi.nlm.nih.gov/11205219/
10. Open-labeled pilot study of cysteine-rich whey protein isolate supplementation for nonalcoholic steatohepatitis patients, https://pubmed.ncbi.nlm.nih.gov/19638084/
11. An open-label dose-response study of lymphocyte glutathione levels in healthy men and women receiving pressurized whey protein isolate supplements, https://pubmed.ncbi.nlm.nih.gov/17710587/
12. Effect of whey supplementation on circulating C-reactive protein: a meta-analysis of randomized controlled trials, https://pubmed.ncbi.nlm.nih.gov/25671415/
13. Dietary cheese whey protein protects rats against mild dextran sulfate sodium-induced colitis: role of mucin and microbiota, https://pubmed.ncbi.nlm.nih.gov/20338413/
14. Glutamine and whey protein improve intestinal permeability and morphology in patients with Crohn's disease: a randomized controlled trial, https://pubmed.ncbi.nlm.nih.gov/22038507/
15. Effect of administration of fermented milk containing whey protein concentrate to rats and healthy men on serum lipids and blood pressure, https://pubmed.ncbi.nlm.nih.gov/10714858/
16. Effect of a milk drink supplemented with whey peptides on blood pressure in patients with mild hypertension, https://pubmed.ncbi.nlm.nih.gov/17180485/
17. Lactokinins: whey protein-derived ACE inhibitory peptides, https://pubmed.ncbi.nlm.nih.gov/10399349/
18. The chronic effects of whey proteins on blood pressure, vascular function, and inflammatory markers in overweight individuals, https://pubmed.ncbi.nlm.nih.gov/19893505/
19. Whey protein but not soy protein supplementation alters body weight and composition in free-living overweight and obese adults, https://pubmed.ncbi.nlm.nih.gov/21677076/
20. A whey-protein supplement increases fat loss and spares lean muscle in obese subjects: a randomized human clinical study, https://pubmed.ncbi.nlm.nih.gov/18371214/
21. Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet, https://pubmed.ncbi.nlm.nih.gov/19640952/
An extended HTML version of this article is available on the edaplus.info website .
Serum - what is this product and to whom it is useful
Shelestun Anna, nutritionist
Eliseeva Tatyana, editor-in-chief of the project EdaPlus.info
E-mail: shelestun.a@edaplus.info, eliseeva.t@edaplus.info
Received 15.01.2022
Abstract. The article discusses the main properties of whey and its effect on the human body. A
systematic review of modern specialized literature and relevant scientific data was carried out. The
chemical composition and nutritional value of the product are indicated, the use of whey in various types of medicine and the effectiveness of its use in various diseases are considered. The potentially adverse effects of whey on the human body under certain medical conditions and diseases are analyzed separately.
