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All you need to know about whey protein!

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The more people are getting concerned about their health, more brands of whey proteins are being introduced in the market.

Being a consumer, you have the right to know about what is going inside your body. You might have heard a lot about whey protein, but are you aware about what exactly it is?

Everybody who talks about whey protein have mixed reactions. When I tell my players about whey protein, I get a list of questions!

Why do I need whey protein?

What is the other option for whey protein?

Is taking supplement good for health?

Will whey protein affect my kidney?

I am okay with all these questions because there are many healthcare sites having mixed opinions about whey protein.

Let’s not be judgemental about anything.

It’s not even correct to call ‘whey protein’ as a supplement because it does occur in natural food sources as well!

This blog will help you clear your doubts about whey protein!

What is whey and where do we get it from?

  • Whey is derived from animal milk.
  • Milk protein is divided into 2- Whey (20% of the protein in milk) and casein (80% of the protein in milk)
  • Whey protein is said to be a complete source of protein as it contains all essential amino acids (These amino acids are not produced by the human body so it must be supplemented through diet) which are required by the human body.
  • Whey protein is water soluble while casein protein is insoluble in water.

What are the natural food sources in which whey protein is present?

  • Ricotta cheese
  • Milk
  • Yogurt

There are different supplements available in the market which has different brand names and components in it. Let’s understand what are those types of whey proteins listed on the supplements?

1.  Whey protein concentrate

  • Whey protein concentrate is also labelled as WPC.
  • WPC label is only given to those supplements which has 90% or less than 90% of protein by weight.

How to read the label of the protein supplement to understand if it is WPC or something else?

  • Check the protein % on the label. If it is less than 90% then it is WPC.
  • The ingredients which are listed on the top of the label are in more quantities as compared to the ones which are mentioned at the bottom of the nutritional label.
  • For example, if a supplement box has 40% WPC84 written on it, this means that the supplement has 84% of the WPC and rest all the ingredients is a combination of lactose, milk derivatives, minerals and fats.

Advantages of choosing WPC: –

  • It is cheaper as compared to the other types of whey protein and fits in the budgets of fitness freaks.

Disadvantages of choosing WPC: –

  • It has low bioavailability.
  • Supplements with WPC contains lactose or milk derivatives in it which cannot be used by lactose intolerant people.

2. Whey protein isolate

  • Whey protein isolate is also labelled as WPI.
  • It is the purest form of protein which eliminates all the lactose and fats present.
  • WPI label is only given to those supplements which has 90% or more than 90% of protein by weight.

Advantages of choosing WPI: –

  • Its high-end techniques are used to eliminate the lactose and fats which makes WPI the purest form of protein.
  • As there is no lactose in it, lactose intolerant people can choose this supplement.

Disadvantages of choosing WPI: –

  • It is expensive.
  • As it has no carbohydrates and fats, the taste often becomes an issue for the people.

3.  Whey protein hydrolysate or blends

  • They are the blend of WPC and WPI which mostly commonly available in the market.
  • The cost for these blends are neutral. It depends on the ratio of WPC and WPI.

Advantage of choosing whey protein hydrolysate or blends: –

  • Neutral cost. Neither too expensive nor too cheap.

Disadvantage of choosing whey protein hydrolysate or blends: –

  • WPC: WPI ratios can be misleading so as explained above, which ingredient comes first is more in the supplement as compared to the one which comes at the bottom. 

How does whey protein work in the body?

  • Whey protein is a complete source of protein having all essential amino acids including leucine. Leucine is a very important amino acid when it comes to muscle building and toning of the body. Thus, whey becomes the most popular source of protein!
  • Bioavailability (Ability of animal to utilize that protein in the body) of whey is very high as compared to other protein sources!

Let’s have a look: –

Protein sources

 Bioavailability
WPI 159
WPC 104
Whole egg 100
Milk 91
Cheese 84
Fish 82
Chicken 79
Soya 74
Casein 71
Yogurt 68
Egg white 88
Oatmeal 58
  • The above table shows that whey protein has the highest bioavailability, which becomes the most favourite protein of all times!

How much whey protein you need every day?

  • A healthy adult requires 0.8-1g per kg body weight protein in a day depending on the physical activity. If you are into intense working out like athletes and sports person, the protein intake can go up to 1.5 g to 2g/per kg of body weight in a day.
  • For example, an average man with sedentary lifestyle whose weight is 60kgs requires 0.8 g per kg body weight per day.

So, it is calculated as,

Weight x requirement of protein as per physical activity= Ideal protein intake per day.

As per the above example,

60 x 0.8= 48g per day.

  • Protein can be obtained from natural sources as well. If the person can get the ideal protein intake through natural foods, then he might not require a supplement for the same.
  • But if the person is a vegetarian, he might need to add up a supplement because vegetarian sources have low bioavailability as compared to non-vegetarian sources.
  • Fitting his/her ideal protein requirement, 1-2 scoops per day can be taken to complete the requirement.
  • If a person does heavy workout, he might need to alter his intake of whey protein depending upon the meal pattern he follows.

     “Keep a check on your protein intake, overdoing anything won’t help!”

What are the benefits of whey protein?

  • There is a myth that whey protein leads to weight gain but that is not true. On the contrary, whey protein helps in weight loss (It has fat loss enhancing property).
  • It helps in muscle building.
  • It helps in faster recovery post workout.
  • It promotes growth of lean tissue mass.
  • It improves muscle protein synthesis.
  • It boosts immune function.
  • It helps in controlling sugar cravings.
  • It has high bioavailability as explained above.

What are the side effects of whey protein?

  • Like a coin, everything has 2 sides. With benefits, whey protein also has some side effects.
  • Bloating, upset stomach, increased bowel movements are some side effects of whey protein.
  • You need to check yourself for allergies before starting off with whey protein.
  • Check your total protein requirement before including whey protein in your list!

 

PS: – Whey protein is soluble in water so if in case it doesn’t dissolve in water, that protein supplement is not a right choice then! Read the label before choosing any supplement for you.

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Protein is not just about quantity. It’s also about quality

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Every weight loss or weight gain programme talks about PROTEINS. They are the building blocks for growth and repair of muscle tissues of tendons, organs and skin. Proteins are made out of smaller molecules called amino acids which are linked together like beads on a string.

Some of these amino acids can be produced by the body and are called non essential amino acids, while some cannot be produced by the body and we need to get them from our foods. These are called the essential amino acids.

The protein requirement of each individual varies based on their intensity of workouts, medical conditions, height and ideal body weight.  Before, we jump into the calculation of protein requirement, let’s first check out how to select the best protein out of the 3 major sources of proteins namely 1) Animal sources (chicken, fish, eggs, milk & milk products), 2) Plant sources (legumes, nuts, seeds and cereals) and 3) various Supplementary protein powders available in the market as protein shakes. This blog basically has two sections.

1) Protein Selection and 2) Protein Calculation

Section 1: Protein selection

Two things we need to consider while selecting your proteins source:

  1. Complete or incomplete proteins:

* Animal proteins are considered complete proteins as they contain all essential amino

acids required by our body.

*Plants sources are classified as incomplete proteins as they contain only few essential

amino acids.

* Supplementary powders have most of the essential amino acids.

  1. Bioavailability of proteins.

      Bio-availability represents the percentage of how much our bodies can make use of certain  protein sources. Animal proteins have better bioavailability than plant proteins. Supplementary proteins have highest % of bioavailability. It is important to note here that at a go our body can absorb only 15 to 20 gms of protein.

Section 2: Protein Calculation:

Calculate your protein intake by this formula:

  • Person with sedentary lifestyle, Protein intake= Ideal body weight in kgs (multiply by) 0.8 gm
  • Person with moderate workout, Protein intake= Ideal body weight in kgs (multiply by) 1 gm
  • Person with moderate to intense workouts, Protein intake= Ideal body weight in kgs (multiply by) 1.5 gm

Note:  Consult your trainer/nutritionist/doctor while calculating this protein amount as your medical conditions and intensity of workouts also need to be considered.

To consume this amount of protein, we would want to divide this intake of protein into 5-6 meals over the course of the day.

Managing this protein intake is a bit difficult for vegetarians. Even for individual who consume non-veg and take up heavy workouts, just the thought of eating six chicken breasts a day or eight egg whites in each meal can seem like a daunting task. An alternative to this is to ingest 1 or 2 scoops of protein powders in the form of a protein shake.

Conclusion:  Protein is not just about quantity. It’s also about quality. Protein intake needs to be wisely planned. Good sources of protein include high quality proteins like egg, chicken, fish, skimmed milk and soy. Red meat, egg yolk and high fat milk products are rich in saturated fats and hence should be avoided. Whole pulses, sprouts and daals(lentils)  should be consumed in combination with a cereal to make the amino acid profile complete. For eg: Roti with Daal/Rice with Rajma/Khichadi.

If required protein powders can be included. Natural source of protein is the best but, due to day to day constraints of making and eating them, you may need to add the protein supplement into your diet. Getting all your protein from powders is not the best idea, as it could potentially restrict your intake of vitamins and minerals from other foods. Selection of protein powder will be discussed in my next blog. Stay tuned!

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Protein importance for muscles strength

protein-foods

Sometimes we wonder how to build up protein, one very important thing that crops up in every human’s mind in terms of muscle development is “weight training” which is in a way correct, weight training is very important to build those muscles but diet is equally important. Wight training — creates microscopic tears in your muscles.

The nutrients you eat determine how well your muscles repair these tears and, in turn, how much strength you gain. Apart from eating healthful food, you must get enough sleep and eat frequent meals for the greatest muscular strength. Do you know that your fitness is 70% of your diet and 30% of your workouts?

For an example you have your vehicle, a car but you don’t have its key… Will you be able to drive the car? Absolutely not… Similarly, here the weight training is the car, and the key is your diet, a perfect amount of protein is very necessary for your muscle development. The most important nutrient in muscle repair, which allows your muscles to become stronger, is protein.

The Amount of protein for a sedentary person would be Approx 0.5 to 0.8 Grams, and for a active person who do rigorous activities, he needs at least 1.5 to 1 gram of protein for 1Kg. Protein is a macro nutrient necessary for the proper growth and function of the human body.. Any excess protein is turned into energy by the body. A deficiency in protein leads to muscle atrophy, and impaired functioning of the human body in general.

Ideal sources for building strength are complete protein sources, rather than incomplete proteins, states the National Strength and Conditioning Association. Complete proteins contain each of the nine essential amino acids. Sources include milk, yogurt, eggs, cheese, soy products, poultry, fish and meat. For the best benefit to your strength, consume a source of complete protein within 30 minutes of finishing your workout

Some of the good protein options are:-

1-Turkey and chicken breast

2-Fish ( tuna, salmon, halibut )

3-Cheese ( Non-fat mozzarella )

4-Lean beef ( Low fat )

5-Tofu

6-Beans ( Mature soy  beans )

7-Eggs ( Egg whites specially )

8-Yougurt, milk and soy milk

9-Nuts and seeds (Pumpkin and watermelon seeds, peanuts and almond )

So the next time you are going to prepare for your muscle build up, try to keep these things in mind. And keeping these things on track doesn’t mean that you avoid the other nutrients. They are equally important.

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7 Reasons Why Pulses Are Good For You!

Pulses are one of the healthiest, cheapest and most versatile foods in the Indian kitchen. A daily bowl of dal, chana or rajma adds protein, fibre and key minerals to your diet, and research links regular pulse eating to lower cholesterol and better blood sugar control.

Pulses are the dried, edible seeds of legume plants: lentils (masoor), pigeon peas (toor or arhar), chickpeas (chana), mung beans (moong), black gram (urad), kidney beans (rajma) and cowpeas (lobia), among others. Most Indian homes already eat them every day. Here are seven reasons to keep them on your plate, and to eat a little more.

Pulses at a glance

  • Protein-rich: pulses contain about 20–25% protein, two to three times more than cereals.
  • Good for your heart: about one serving a day lowered LDL (“bad”) cholesterol by around 5% in trials.
  • Steadier blood sugar: in people with diabetes, diets richer in pulses modestly improved long-term blood sugar control.
  • Better together: dal with rice or roti gives better-quality protein than either alone.
  • Cheap, long-lasting and kind to the soil: dried pulses keep for months and need little fertiliser to grow.

7 reasons pulses are good for you

  1. 1. They’re one of the best sources of plant protein

    Pulses contain about 20–25% protein, two to three times more than cereals, according to the UN Food and Agriculture Organization (FAO). For the many Indians who eat little or no meat, dal, chana and rajma are often the main source of protein in the day.

    That makes them useful at every age: for growing children, for women’s higher iron and folate needs, especially in pregnancy, and for older adults who need enough protein to protect their muscles.

    2. They’re packed with fibre and minerals

    Pulses are a good source of fibre and of iron, magnesium, potassium, phosphorus, zinc and B vitamins such as folate. Fibre keeps digestion regular and helps you feel full for longer, which can make it easier to manage your weight.

    For more on how fibre supports digestion and heart health, see our guide to high-fibre foods.

    Tip: eat iron-rich pulses with a source of vitamin C, such as lemon on your chana or tomatoes in your dal, to help your body absorb the iron.

    3. They’re good for your heart

    Pulses are naturally low in fat and contain almost no saturated fat. A review of 26 trials found that eating about one serving of pulses a day (around 130 g) lowered LDL (“bad”) cholesterol by about 5% compared with similar diets without pulses. That’s a modest but meaningful change from a simple food swap.

    To keep the benefit, watch the extras: a heavy tadka of ghee, or cream in dal makhani, adds the saturated fat that pulses themselves don’t have.

    4. They help keep blood sugar steady

    Pulses release their energy slowly. In a review of 41 trials, diets that included more pulses gave a modest improvement in long-term blood sugar control, lowering HbA1c by about 0.5%. In a three-month trial in 121 adults with type 2 diabetes, adding about one cup of legumes a day lowered HbA1c by 0.5% and systolic blood pressure by 4.5 mm Hg more than a wheat-fibre diet.

    Pulses aren’t a treatment for diabetes, but they are a smart swap for some of the refined rice, maida or sweets on your plate. Keep taking any medicines you’ve been prescribed.

    5. They make your grains more nutritious

    Pulses and cereals have different strengths in their protein. Eaten together, as in dal-chawal, rajma-rice, khichdi or idli-sambar, the protein quality of the meal improves. Traditional Indian meals got this right long before nutrition science explained why.

    6. They’re affordable and keep for months

    Pulses are among the cheapest sources of protein you can buy. Because they are dried seeds, they store well for months in an airtight container, so there is little waste. Keep a few different kinds in the kitchen, and you always have a quick, nourishing meal to hand.

    7. They’re good for the planet

    Pulse plants work with soil bacteria to take nitrogen from the air and turn it into a form plants can use. This improves soil fertility and reduces the need for synthetic fertiliser, which takes a lot of energy to make. Choosing pulses more often is a small, practical way to eat more sustainably.

Common Indian pulses and how to use them

Eating a mix of pulses through the week gives you a wider range of nutrients and keeps meals interesting.

Pulse Also called Easy ways to eat it Cooking note
Moong (whole or split) Green gram Moong dal, khichdi, chilla, sprouts Quick to cook and usually the easiest to digest
Masoor Red lentil Masoor dal, soups Split masoor cooks in 15–20 minutes without soaking
Toor Arhar, pigeon pea Everyday dal, sambar A staple dal across much of India
Chana Bengal gram, chickpea Chole, roasted chana, sundal, besan chilla Soak whole chana overnight before cooking
Rajma Kidney beans Rajma-chawal, salads, wraps Soak overnight and boil until fully soft: undercooked kidney beans can make you ill
Urad Black gram Idli, dosa, dal makhani Fermented batters (idli, dosa) are gentle on the stomach
Lobia Cowpea, black-eyed pea Lobia curry, salads Soak for a few hours to cut cooking time

How much should you eat?

The ICMR–National Institute of Nutrition’s My Plate for the Day suggests about 85 g of pulses a day (raw weight) for an adult eating around 2,000 calories, with eggs, fish or meat able to replace part of that. In practice, that is roughly one to two bowls of dal, chana or rajma spread across the day.

Easy ways to eat more pulses

  • Make dal a daily habit at lunch or dinner, and make it a little thicker than usual.
  • Start the day with pulses: moong dal chilla, besan chilla, idli, dosa or a sprouts salad.
  • Snack on them: roasted chana, a bowl of sundal, or other quick, healthy snacks.
  • Pack them for work: rajma or chole bowls and sprouts chaat keep well, as our meal-prep guide
  • Add them to what you already cook: a handful of chana in pulao, moong in upma, or lobia in a vegetable curry.

Gas and bloating: how to make pulses easier to digest

The most common reason people avoid pulses is wind. Pulses contain fermentable carbohydrates (oligosaccharides such as raffinose) that our small intestine can’t break down, so gut bacteria ferment them further along. That is part of why they feed a healthy gut, and also why a large bowl after weeks without them can leave you uncomfortable.

A few simple habits help most people:

  • Soak whole pulses. Soak rajma, chana, lobia and whole urad for 8–12 hours (overnight), then discard the soaking water and cook in fresh water. Soaking draws out some of the gas-forming sugars.
  • Cook them thoroughly. Pressure-cook until soft. Undercooked pulses are harder to digest, and raw or undercooked rajma can make you ill (see the table above).
  • Start small and build up. If you rarely eat pulses, begin with a small katori a day and increase over two to three weeks. Many people find their gut adapts.
  • Begin with the gentler dals. Split, husked dals such as moong and masoor are usually easier on the stomach than whole beans.
  • Use traditional tempering. Hing (asafoetida), jeera, ginger and ajwain are classic additions to dal. Evidence that they reduce gas is limited, but they make pulses tastier and many people find them helpful.
  • Drink enough water as you increase fibre, and spread pulses across meals rather than eating a large amount at once.

Who should take care

Pulses suit most people, but a few groups should check with a doctor or dietitian about how much and which kinds to eat:

  • Chronic kidney disease: pulses contain potassium and phosphorus, which some people with kidney disease need to limit. Your renal team can advise on portions and preparation.
  • Irritable bowel syndrome (IBS): many pulses are high in FODMAPs, which can trigger symptoms. A dietitian can help you find the types and portions you tolerate rather than cutting them out completely.
  • Gout or high uric acid: follow the advice of your doctor about your overall diet. Plant sources of purines appear to be less of a concern than meat and seafood, but individual advice matters.
  • Persistent or severe digestive symptoms: ongoing pain, bloating, changes in bowel habit or weight loss are worth a medical check-up rather than simply avoiding foods.

The bottom line

Pulses are one of the most useful foods in the Indian kitchen: affordable, filling, rich in protein and fibre, and backed by good evidence for heart health and blood sugar control. You don’t need anything exotic. A katori of well-cooked dal, a bowl of rajma or chana, or a handful of roasted chana as a snack, eaten most days alongside vegetables and whole grains, is a simple habit that adds up over time.

Pro Tip: Use the GOQii App to log your meals and see how often pulses actually make it onto your plate across the week. Your GOQii Personalised Health Coach can help you work more dals and beans into meals you already enjoy, and adjust portions to suit your goals.

Frequently asked questions

Are pulses and legumes the same thing?

Not quite. Legumes are all plants in the pea family, including peanuts, soybeans and fresh green peas. Pulses are the dried, edible seeds of legumes, such as lentils, dried beans, chickpeas and dried peas. In India, most dals are pulses.

Are pulses a good source of protein for vegetarians?

Yes. Dried pulses are roughly 20–25% protein by weight, about twice as much as most cereals. Eating them with rice, roti or millets gives a more complete mix of amino acids, which is why dal–chawal and rajma–chawal work so well together.

How much dal should I eat a day?

The ICMR–National Institute of Nutrition suggests about 85 g of pulses a day (raw weight) for an adult eating around 2,000 calories, with eggs, fish or meat able to replace part of that. That is roughly one to two bowls of dal, chana or rajma spread across the day. Your needs may differ depending on your age, activity and health.

Are pulses good for people with diabetes?

Pulses are a sensible choice for most people with diabetes. They are high in fibre, digest slowly and have a low glycaemic index, and studies have linked regular intake with modest improvements in blood sugar control. Watch the portion of rice or roti eaten with them, and talk to your doctor or dietitian about a plan that suits you.

Why do pulses cause gas, and how can I reduce it?

Pulses contain fermentable sugars that gut bacteria break down, producing gas. Soaking whole pulses and discarding the water, cooking them thoroughly, starting with small portions and choosing gentler dals like moong can help.

Which dal is easiest to digest?

Split, husked moong dal is generally considered the easiest to digest, which is why it is often used in khichdi for people who are unwell. Masoor dal is also fairly light. Whole beans such as rajma and chana tend to be heavier.

Can I eat pulses every day?

For most healthy people, yes. Eating pulses daily is an easy way to add protein and fibre. If you have kidney disease, IBS, gout or another condition that affects your diet, ask your doctor or dietitian how much is right for you.

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Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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