Thursday, September 29, 2011

Whey oh Whey

As continued from my previous post, what is whey protein?

Whey protein is a high quality protein powder from cow's milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the "Gold Standard" of protein as it is the most nutritious protein available.

how is whey protein made?

Whey is a byproduct of cheese-making. During the process, a liquid component forms on top of the curdled milk and separates. The liquid is actually whey protein and is used in many other food products in either liquid or power form

It is one of the best sources of proteins for vegetarians, as it is a complete protein and contains all the essential amino acids.

So where can we find the amazing whey protein from food ?

1. Cheese (especially ricotta cheese)

Ricotta cheese contains the most whey of any whole food because it is made from whey protein. During the cheese-making process, the curds separate from the whey. The main difference between ricotta cheese and whey protein powder is that processing removes the fats and sugars. If you use ricotta cheese as a dietary source of whey protein, choose the low-fat or part-skim variations to avoid high saturated fats.
One cup of ricotta cheese provides 28g of protein.

2. Milk

Considered nature's perfect growth-inducing protein, milk contains both slow-digesting casein and fast-digesting whey protein. In cow's milk, this ratio tips way toward the casein protein content, equaling approximately 80 percent as shown above in the graph, which means that 20 percent of cow's milk comes from whey.

Skim milk contains 8g of protein per cup.

Milk-containing drinks contain whey. These include Amarula, Baileys Original Irish Cream and McDonald's thick shakes

oh yayyy! milkshakes! loves

and bailey's original irish cream! they taste sooo good!

3. Yoghurt

Yogurt also naturally contains some whey protein because it comes from milk. In addition, yogurt contains probiotics or natural bacterial flora, which line the intestines and play a role in overall health and digestion. For dieters, probiotics help with weight loss because they naturally alter how much fat the body can absorb during digestion, according to "Five Fat Fighters" by Matthew Kadey. Some research suggests that an inverse relationship exists between eating yogurt and being overweight.

Plain and fat-free yogurt, contains 13g of protein per cup.

Add yogurt to fruit smoothies granola, fresh fruit or other healthy snacks.

it helps to increase metabolic rate too! (;
almonds go so well with yoghurt. and the best part? it increases metabolic rate. But but, they are high in calories, thus, be cautious and do not overeat!

4. Cereals, Pancakes and Oatmeals

A hearty breakfast treat of cereals, pancake or oatmeal with whey protein helps jumpstart a person's metabolism. Boxes and mixes for these items with whey variants are sold at groceries so you don't have to add whey powder.

its time for me to eat up that pack of cereals lying in my container!

5. Bread

Whey is used in a number of baked goods as a substitute for fat or eggs. It improves the product's browning qualities, reduces the effects of staling and enhances the emulsification of fat. Check the label on breaded products from manufacturers!