Proteins supplements are gaining popularity. People are using various supplements to increase the protein content of their diet. Whey is one of such supplement widely used.
If you scroll through social media including YouTube, whey supplements have been promoted by dieticians, health influencers and doctors to increase protein content of the diet. One scoop of Whey provides around 20-24 gm of protein in a concentrated form and can satisfy up to 25% of daily need. It is projected by these influencers that whey is safe to use in long turn. Snapshots of the studies are often cited to support safety of the product.
Whey and other protein supplements, do help in muscle repair and muscle building. Whey is rich in branched chained amino acids (AA) which are extensively required for muscle synthesis. So people who are involved in body building or enduring athletics may be benefitted. However, it is brought to notice of readers, that most of the studies have been done on athletes and body builders, who require large amount of protein, for repair of muscles due to extensive micro-damage to muscles during workouts and training sessions. Bodybuilders and athletic training may require use of such protein supplements.
Regular Use of Whey Proteins by General population is Dangerous
General population, not involved in extensive training should not use whey supplement or any protein supplement as dietary supplement. Liver is one major site of conversion of AA to protein. Surplus AA are converted to glucose and fat. Whey on ingestion is rapidly absorbed and floods the blood with these branched chained amino acids (AA), exclusively required by the muscles. In general population (non athletic population), the muscles do not require these AA in high amount and these amino acids land up in liver for further processing. Liver also cannot handle such a high amino acid load in short time. It has evolved to tackle constant influx of amino acids at low level, through natural foods (minimal processing). To deal with such a high load, it has to overwork on emergency basis. Liver ultimately converts these excess amino acids to glucose and use it for energy or store the energy as fat. Using protein for energy is wastage as protein is a costly nutrient. Thus consumption whey will lead to weight gain in long run.
The overstressed liver will ultimately fail in long run. Large number of studies have demonstrated rise in liver enzymes after use of whey proteins. Rising level of liver enzymes is an early sign of liver damage. Any substance which puts excessive workload on the liver, will ultimately cause liver damage. The mechanism of liver damage is same as alcoholic liver damage or sugar induced liver damage. As the use of whey supplements gears up in normal population, medical fraternity will see another class of non alcoholic fatty liver disease (NAFLD) caused by protein or whey supplements, aggravating the situation of NAFLD further.
Amino acids, like sugar, also evoke insulin response. A high concentration of amino acids in blood will also create high insulin level or insulin spikes. We know that high insulin levels promotes insulin resistance and onset of diseases like obesity, hypertension, diabetes etc. Prolonged use of whey may induce onset of these disease. At present, most of our population is insulin resistant to some extent. Fasting blood sugar above 85 mg/dl, shows onset of insulin resistance. Whey supplement will aggravate the situation further and predispose an individual to obesity, hypertension, diabetes and heart diseases.
The studies declaring whey as safe, are short term studies, lasting from few weeks to a year. Damage to the system will occur, when it is used for prolonged periods, may be 5-10 years. We all know that alcohol is harmful to health. However, taking 2-3 large pegs of alcohol for few days or weeks may not be harmful. It may cause liver damage (liver failure), if taken continuously for 1-2 years. A study done for few weeks of alcohol consumption may erroneously say that alcohol is not harmful for health. This study may be exploited by alcohol industry to promote alcohol, and the fact, that it was done only for few weeks, will be hidden. Same thing is happening to protein supplements including whey protein.
Data on safety of these supplements on general population is almost non existent. Most of the studies are sponsored by manufacturers to promote their products. It is better to avoid Whey or other protein supplement if you are not involved in strenuous workouts and training.
You may refer to the Review of adverse effects of whey protein published in Health Care by Edda Cava in the Health care journal.
Message
Do not take Whey or any protein supplement to improve your protein content of diet, unless you are an endurance athlete or body builder. Its better to improve protein content by increased consumption of protein rich foods.
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