What Is Whey Protein and How Is It Made?
Whey protein is a high-quality protein derived from milk during the cheesemaking process. Milk is separated into curds and liquid whey, which is then filtered and dried to create the protein powder. As a dairy product, whey contains lactose. The amount of lactose in the final powder varies based on processing.
The Different Types of Whey Protein and Their Lactose Content
Protein blends combine various whey forms. Each type has a different lactose profile.
Whey Protein Concentrate (WPC)
This is the least processed type, containing 70–80% protein along with fats, carbs, and lactose. A typical serving can have up to 3.5 grams of lactose, potentially causing digestive issues for those with lactose intolerance.
Whey Protein Isolate (WPI)
WPI is more extensively filtered to remove most fat and lactose, resulting in 90% or more protein. With often less than 1 gram of lactose per serving, WPI is usually well-tolerated by those with mild to moderate lactose sensitivity, and some are certified lactose-free.
Whey Protein Hydrolysate (WPH)
WPH is pre-digested through enzymatic hydrolysis, making it fast-absorbing and containing minimal lactose. It's gentle on the stomach but the most expensive option due to processing.
Deciphering the Lactose Content in a Whey Blend
A whey blend's lactose content depends on the ratio of the different whey types it contains. A blend with more WPC will have higher lactose than one primarily composed of WPI.
To determine a blend's lactose content:
- Ingredient Order: Ingredients are listed by amount; more WPC means more lactose.
- Carbohydrate Count: Lactose is a sugar, so a lower carbohydrate count on the label often indicates less lactose.
- Manufacturer Claims: Look for labels stating low-lactose or certified lactose-free for severe intolerance.
Navigating Whey Blends with Lactose Intolerance
Individuals with lactose intolerance should carefully select whey blends. Many with mild sensitivity can tolerate blends high in WPI or WPH. Studies suggest some can handle up to 12 grams of lactose at once. For severe intolerance, caution is advised.
Adding lactase enzymes can help break down lactose in whey products.
Alternatives to Dairy Whey for Protein
Several lactose-free options exist for severe intolerance or dairy avoidance:
- Plant-Based Protein: Sources like pea, rice, hemp, and soy are lactose-free and can provide a complete amino acid profile.
- Egg White Protein: This is naturally lactose-free and a complete protein.
- Collagen Protein: Sourced from animal tissues, it is lactose-free.
Comparative Overview of Whey Protein Types
| Feature | Whey Protein Concentrate (WPC) | Whey Protein Isolate (WPI) | Whey Protein Hydrolysate (WPH) |
|---|---|---|---|
| Protein % | 70–80% | ≥90% | Varies, pre-digested |
| Lactose Content | Higher (up to 3.5g/serving) | Very low (<1g/serving) | Minimal, significantly reduced |
| Processing | Least processed | Extra filtration | Enzymatic hydrolysis |
| Absorption Rate | Slower | Fast | Fastest (pre-digested) |
| Cost | Lowest | Higher | Highest |
| Digestibility | Potential for digestive issues for intolerant individuals | Generally safe for most with mild to moderate intolerance | Very gentle on digestion |
Conclusion
Dairy whey blends contain some lactose, as they are milk-derived. The amount depends on the ratio of whey concentrate, isolate, and hydrolysate in the blend. Blends with more WPC have higher lactose, while those primarily with WPI or WPH have less. Individuals with mild lactose intolerance may tolerate low-lactose products like WPI, possibly with lactase enzymes. For severe intolerance, lactose-free alternatives such as plant-based or egg white proteins are recommended. Always check labels to match products with your dietary needs.
