Does Whey Protein Contain Lactose? (Facts & Considerations)
How and why whey protein is useful for lactose-intolerant people: Whey protein contains some lactose, and the amount of lactose in whey protein products depends on the type (1).
For example, whey protein concentrate is often valued for containing low quantities of lactose, normally ranging between 5-7%.
In fact, a person suffering from lactose intolerance can still use whey protein since, typically, whey protein powders contain a small amount of lactose, between 0 and 2 grams per serving.
In addition, there are different types of lactose-free whey protein products available in the market; this means that people with lactose intolerance do not have to suffer from the effects of lactose when they wish to take their whey protein.
What is Whey Protein?
Whey protein is among the most efficient and nutritionally rich byproducts obtainable from milk, the residual liquid after the cheese-making process.
It encompasses, in interim, a group of proteins/peptides derived from whey that is famed for being a 100% quality protein loaded with bioactive essential amino acids.
However, whey protein is not a single entity but rather a group of different proteins that assist in meeting the body's requirements (2).
Whey protein comes in three main varieties: hydrolyzed, isolated, and concentrated.
These variants are usually included in readily available over-the-counter muscle-building supplements or post-workout protein shakes.
The watery part of the cheese manufacture, the whey protein concentrate, contains a certain degree of lactose, the natural sugar that is inherent in milk, but much less than most other dairy products.
Whey Protein Types & Lactose Content
If people experience feelings of bloating or stomach discomfort after consumption, then whey isolate may be better for lactose-intolerant people.
It is then subjected to ultrafiltration in order to cut most of the lactose, which makes it safe for most of the complaining consumers with lactose intolerance.
The third variant is hydrolysate, in which proteins are split into smaller and, therefore, more consumable pieces.
While this process promotes easier digestion of food, it contains a very small percentage of lactose, which could be uncomfortable for people with very sensitive stomachs to dairy products.
| Whey Protein Type | Approximate Lactose Content |
|---|---|
| Whey Protein Concentrate | Contains about 5-7% lactose, depending on the specific product. This is because whey protein concentrate contains about 75% protein and other nutrients like fat, carbs (mainly lactose), vitamins, and minerals. |
| Whey Protein Isolate | More processed and lowers the lactose level significantly. Although often marketed as lactose-free, it still contains trace amounts of lactose, thus not wholly free of it. |
| Gold Standard Whey Protein | The lactose content can vary widely, depending on the specific product. Some offerings might be near lactose-free, while others can contain noticeable amounts of lactose. |
| Milk Protein Concentrate | This type of protein may contain lactose, unlike whey protein, as it's not derived solely from whey. |
Therefore, not surprisingly, the type of whey protein that you decide to take has an impact on the amount of lactose that you take as well.
Taking whey protein isolate or other gold standard níche whey proteins can otherwise assist in avoiding these side effects in people stinging from lactose intolerance.
Can one with lactose intolerance take whey protein?
Those who suffer from lactose sensitivity can use whey protein because most whey protein products include only about 3 grams of lactose per serving (3).
Information about the manifestations of lactose intolerance
Some foods that contain lactose cause symptoms associated with lactose intolerance, a common digestive problem.
Some typical symptoms include:
Bloating: This is an uncomfortable condition that occurs when, due to lactose intolerance, your stomach cannot produce enough of the enzyme to break it down, and it accumulates as gas.
Gas: As a response to lactose, your body releases gas in an effort to help break it down, and this may cause you discomfort or even embarrassment.
Abdominal pain: They may directly be a result of lacto, which you have taken but has not been digested and has started to ferment in the gut, thus causing painful cramps or sharp pains in your tummy.
Diarrhea: Fermentation of undigested lactose also causes diarrhea, which could be loose or watery stools a few hours after taking foods that are rich in dairy.
Nausea: The stinging feeling due to swelling and stomach ache, as well as excessive gas, might ache and make you feel that you have nausea in your stomach.
Familiarizing oneself with these symptoms is the first thing needed in order to better assess lactose intolerance.
Organic Low-Lactose Whey Protein Sources
Navigating the world of whey protein for lactose intolerance can be tricky, but there are several lactose-free options available:
Whey Protein Isolate: Whey with any of these components may be further processed to remove most, if not all, of their lactose (4). That’s what's often regarded as appropriate for people with low lactose tolerance.
Hydrolysate Whey Protein: In the process of making hydrolysate protein, the protein is split into small peptides, thereby eliminating the possibility of the body rejecting it.
Lactose-Free Protein Powders: More specialty products are aimed directly at the lactose intolerance population. These powders normally do not contain whey, so as not to include any lactose, they use plant or egg proteins.
Vegan Protein Powders: protein powders are free of animal products and have ingredients such as soy, pea, or rice protein. They contain no use of dairy products and hence are safe for those with_ intolerance for milk products; for vegans, they are a good find.
Specific Lactase Supplements: If you are consuming whey protein concentrate but are concerned with the level of lactose, you can also take a lactase supplement together with the protein powder. This assists in fermenting the lactose and can, therefore, make it easy to take the product.
Blends with Low-Lactose Ingredients: Some manufacturers create cocktails that decrease lactose content by adding other forms of protein, such as casein or egg whites.
The Advantages of Whey Protein for Those Suffering from Lactose Malabsorption
Whey protein has gained popularity as a muscle builder and as a product that may be used to lose weight.
It is enriched with important amino acids, which create a great impression when it comes to adding muscles without fats (5).
Moreover, whey protein positions the metabolic rate high so that the total number of calories and fats burnt by the body increases.
Whey protein products like whey isolate have very little lactose, and it’s easy for the body to digest lactose while giving all the boosts to our fitness needs.
A review also indicates that consumers who use whey protein in their diets also prefer the taste of whey protein compared to other proteins.
Consuming whey protein could turn out to be wise and efficient in championing your causes, whether you are a bodybuilder aspiring to gain muscle mass or a slimming exercising enthusiast who is after a slimmer self.
High-quality nutrition source
In his research, whey protein has some level of lactose; therefore, people with lactose intolerance are able to take this supplement because it has the least amount of lactose.
Whey protein arrives as an absolutely characterized protein that supplies the body’s basic requirement of nine unadulterated amino acids that are central to muscle tissue formation and general metabolism.
Its nutritive value mainly comes from the protein it has, and it can be classified under low-fat and low-cholesterol food when measured per 100 g.
Whey protein is one of the few products within the dairy group that are comfortable on the lining of the stomach for those with lactose intolerance.
Therefore, if you are a little intolerant to lactose, then you can go for whey protein since it's rich in protein, and you will not suffer much from the unfortunate side effects.
In Summary
So, despite the fact that whey protein contains lactose, the amount slightly differs with the type of whey that is used.
Whereas most whey protein powders contain a small amount of lactose, this kind of protein supplement can be used by most people with lactose intolerance.
Because processed whey proteins contain lactose, there are lactose-free whey proteins for people who are extremely lactose intolerant or who would rather not eat lactose.
Lastly, it is advisable to look at your sensitivity and make sure you select the right product to consume while following your diet.
💪 Build muscle without lactose worries! Opt for whey isolate or lactose-free protein for easy digestion. 🥛🚀
FAQ
So, does whey protein contain lactose?
That being true, whey protein does contain lactose since it is a protein that is naturally present in cows; what needs to be made very clear is the fact that the amount of lactose contained in whey protein depends on the classification of the whey protein in question. Whey protein isolate has less lactose than whey concentrate, and this, therefore, makes it better to consume for those with lactose intolerance.
Is it okay to take whey protein if I am lactose-sensitive?
It is contingent upon the type of whey protein you consume and the extent of your lactose intolerance. Whey protein isolate and hydrolysate amount to a very low level of lactose; therefore, they do not pose a problem to consumers with lactose intolerance. It is always important to read the label, and if you have any questions, consult a healthcare provider.
What is the difference between whey concentrate and whey isolate?
When compared to concentrated wheat, the isolate has drastically lower levels of lactose and fats because it has to go through further processing. Therefore, whey protein isolate contains more protein and is generally better for people with lactose intolerance.
What kind of protein supplements are there that do not come from dairy products?
Yes, there are other protein sources, some of which are not derived from animals, such as pea and hemp protein. Non-dairy forms are appropriate for those who are intolerant of lactose and do not want to take products derived from dairy foods.
How much actual lactose is taste in whey protein products?
The concentration of lactose in whey protein differs. Whey concentrate offers 3-4 grams of lactose per scoop, while whey isolate is less than a gram of lactose. Whey protein hydrolysate is also low in lactose content since it has already been purified by passing through a filtration process.
Is it possible for people who have lactose intolerance to take whey protein shakes?
Lactose intolerant people can use whey protein shakes if they use whey protein isolate or hydrolysate, which contain very little lactose. Consumers are advised to pay particular attention to the lactose content of the product. In this case, check the label.
Is whey protein a complete protein or not?
Since whey protein contains all nine essential amino acids—which the human body is unable to synthesize—it is obviously a complete protein. This makes it a useful protein complement for making muscles and recovering as well since it contains more muscle-related peptides than any other product.
There are numerous dairy products that can be used in place of whey protein powder.?
Some exciting dairy-free substitutes for whey protein powder include plant protein powders such as pea protein powder, hemp protein powder, and other kinds of protein blends from other plant sources. These options provide a protein supplement that has no place in it.
Where does whey protein sit in terms of lactose as a dairy food?
Relatively, whey concentration possesses a very low level of lactose compared to many dairy products such as milk and yogurt. Whey isolates and hydrolysates usually contain less lactose, sometimes almost negligible; hence, they can be consumed by people with lactose intolerance.
Is it a good idea to consume plant-based protein if I’m lactose intolerant?
If lactose makes you very gassy, there are other protein sources like pea or hemp protein that you can take to guarantee you get your protein fix without getting a tummy full of lactose.
Related Studies
1. Title: Application of Lactose-Free Whey Protein to Greek Yogurts
This study demonstrates that lactose-free whey protein concentrate enhances the viscosity, firmness, and elasticity of Greek yogurt while reducing syneresis.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC9737567/
2. Title: Whey Protein and Lactose Intolerance: Can You Drink It?
The article explains that whey protein isolate contains significantly lower lactose levels, making it a suitable option for individuals with lactose intolerance.
Link: https://app.gainful.com/blog/whey-protein-and-lactose-intolerance/
3. Title: Effect of Protein Concentration, pH, Lactose Content
This research indicates that whey protein isolate can be tolerated by lactose-intolerant
individuals due to its reduced lactose content compared to whey concentrate.
Link: https://pubmed.ncbi.nlm.nih.gov/15747729/
4. Title: Lactose-Free Whey Protein Enhances Greek Yogurt for Intolerant Individuals
Lactose-free whey protein enhances Greek yogurt's texture and firmness while reducing liquid separation. It offers a nutritious, lactose-intolerant-friendly option.
Link: https://pmc.ncbi.nlm.nih.gov/articles/PMC9737567/
5. Title: Benefits of Whey Protein for Muscle Building and Lactose Intolerance
This article highlights that whey protein is rich in essential amino acids, promoting muscle growth without added fats beneficial for those with lactose malabsorption.
Link: https://www.journalofdairyscience.org/article/S0022-0302(78)83587-5/pdf
