Is Whey Protein Powder Bad for You?
📌 Overview and Key Takeaways
Is whey protein powder bad for you?
Discover the pros and cons of whey protein shakes and powders and explore alternatives.
The Pros and Cons of Whey
What Are the Pros of Whey Protein Powder?
Whey protein powder has long been considered to be the gold standard of protein shakes and powders. Here are some the reasons why it is so popular:
- Complete amino acid profile: Unlike most plant-based proteins, whey contains all of the “essential” amino acids that your body needs, but cannot make on its own.
- High PDCAAS: Whey has the highest protein digestibility corrected amino acid score (PDCAAS) possible, which means it is easily digested and absorbed (J Sports Sci Med, 2004).
- Good taste and texture: Whey has a pleasant aftertaste and mouthfeel.
- Affordable and widely available: Whey is inexpensive and easy to find.
At a glance, adding whey protein powder to your diet seems like a great way to meet your protein needs: it is nutritious, delicious, affordable, and widely available.
That said, whey protein powder is not a protein source I would recommend that anyone use.
That is because, despite the benefits, regularly consuming whey protein powder has several, considerable drawbacks.
What Are the Cons of Whey Protein Powder?
It is important to note that if you eat a balanced diet (get your protein from a variety of sources), you will be consuming all of the essential amino acids (including the BCAAs) that you need.
And seeing as excess amino acids are excreted as waste, the fact that whey is a complete protein high in BCAAs is not an advantage for most people.
Moreover, despite its benefits, whey is not a healthy choice for many individuals because:
- Whey causes digestive issues. Whey is notorious for causing digestive issues like bloating and diarrhea. This in part because it contains lactose, a sugar most adults cannot digest.
- Whey causes acne. Whey consumption stimulates the production of insulin and insulin-like growth factor, both of which have been linked to acne development (Clin Dermatol, 2009).
- Whey protein powder is ultra-processed. Whey protein shakes and powders are made from whey protein concentrates and isolates, which are an ultra-processed derivative of whey, which is a byproduct of cheese and yogurt-making.
- Whey is not environmentally-friendly. Dairy cows and their manure produce enormous amounts of greenhouse gas emissions, the poor handling of manure and fertilizers pollute local water resources, and unsustainable dairy farming and feed production can also lead to the loss of ecologically important areas such as prairies, wetlands, and forests.
In summary, whey protein powder is not a good choice for many people, especially those with sensitive stomachs and acne-prone skin.
But the fact that it is ultra-processed is what concerns me the most.
Whey protein concentrates and isolates have been mechanically and/or chemically stripped of everything but the protein, including the enzymes, fiber, and other natural digestive aids that help you break them down.
Your digestive system does not digest them in the same way that it does whole foods, which can affect everything from satiety to gut health.
In fact, research shows that regularly eating protein concentrates and isolates can disrupt your gut microbiome, which, in turn, can contribute to a wide range of chronic diseases, including obesity, diabetes, and cancer (Nutrients, 2018; J Exp Med, 2019).
So, instead of using protein concentrates and isolates to meet your protein needs, I recommend simply eating more high protein, whole foods.
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What is the Best Alternative to Whey Protein Powder?
Egg White Protein Powder is hands down the best alternative to whey protein powder.
It is almost identical in terms of nutritional quality, has a similar taste and texture, and requires far less processing to make.
Order Samples to taste and feel the difference for yourself.
Sources
- Journal of Sports Science & Medicine (J Sports Sci Med). Protein – Which is Best?. 2004.
- Clinics in Dermatology (Clin Dermatol). Acne: the role of medical nutrition therapy. 2009.
- Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
- The Journal of Experimental Medicine (J Exp Med). The gut microbiome: Relationships with disease and opportunities for therapy. 2019.
Editorial Guidelines
This article was written by a Certified Nutrition Coach and reviewed by a Registered Dietitian. We rely on peer-reviewed research and trusted medical sources, and regularly update our content to ensure accuracy and clarity.
Frequently asked questions
Who Is Drink Wholesome for?
Drink Wholesome makes protein powder for sensitive stomachs, GERD, IBS, and other gut issues. It’s suitable for most food sensitivities, including lactose intolerance, and won’t cause side effects like bloating, constipation, and reflux.
Why Is Drink Wholesome Good for Sensitive Stomachs?
Drink Wholesome is the best protein powder for sensitive stomachs because it’s additive, dairy, and gluten-free. It’s also made from minimally-processed protein sources like egg whites and almonds. Other protein powders are made from ultra-processed protein concentrates and isolates, which look nothing like real food.
What’s the Difference Between Protein Powder and Meal Replacement Powder?
Drink Wholesome makes gut-friendly Protein Powders and Meal Replacement Powders. Protein powder is high in protein and low in everything else, whereas meal replacement powder contains fats, carbs, fiber, and protein because it’s intended to replace the nutritional value of a balanced meal.
What’s the Difference Between Almond, Collagen, and Egg White Protein?
We make three types of stomach-friendly Protein Powder: Collagen Protein Powder, Egg White Protein Powder, and Vegan Almond Protein Powder. As long as you get protein from a variety of sources, any type of protein can help you meet your total daily protein needs. In other words, for someone with a balanced diet, there is no advantage to consuming one type of protein over another. Order Samples to see which type you like the most.
Ask Nutrition Coach
If you’re wondering which Drink Wholesome product is best for you, ask our Certified Nutrition Coach. For personalized medical advice, consult your healthcare provider.
High Protein Blueberry Pancakes
PREP TIME
5 min
COOK TIME
5 min
SERVES
2
Ingredients
- ¼ cup Drink Wholesome
- ⅓ cup flour
- 2 egg whites
- ¼ cup plant milk
- 1 tbsp nut butter
- 2 tbsp maple syrup
- 1 cup blueberries
Instructions
In a blender, combine the egg whites, milk, ¼ cup blueberries, and almond butter. Pour the mixture into a small mixing bowl and add the protein powder and flour. Whisk until smooth. Pour ⅓ cup batter onto a heated and greased (or non-stick) pan to form pancakes. Cook each side for 2-3 minutes. This recipe makes 4-5 pancakes. Then, in a small saucepan, heat ¾ cup blueberries and the maple syrup over medium heat, stirring occasionally, for about 8 minutes. Plate the pancakes and spoon blueberry jam on top.
Author(s)
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