Understanding the NOVA Food Classification System
To determine if whey protein is processed, it helps to understand the widely-used NOVA system, which categorizes foods into four groups based on their level of processing.
- Group 1: Unprocessed or minimally processed foods. These are foods altered slightly without adding ingredients that change their nutritional nature (e.g., fresh fruit, pasteurized milk).
- Group 2: Processed culinary ingredients. Substances derived from Group 1 foods through processes like pressing or grinding, used to prepare other foods (e.g., oils, sugar).
- Group 3: Processed foods. Created by combining Group 1 and 2 ingredients, typically with simple preservation methods (e.g., canned vegetables, salted nuts).
- Group 4: Ultra-processed foods. Industrial formulations containing many ingredients, including food additives and substances not used in home cooking (e.g., soda, packaged snacks, and, often, protein powders).
Under this framework, unflavored whey protein concentrate (WPC) could be considered a Group 3 processed food. However, many commercial flavored whey protein products, with added sweeteners, emulsifiers, and flavors, clearly fall into the ultra-processed (Group 4) category.
The Journey from Milk to Whey Powder
Whey protein production is an industrial process that begins with the separation of curds and whey during cheesemaking. This liquid whey is then collected and subjected to further processing to become the powder used in supplements.
The Steps of Whey Protein Manufacturing
- Milk Collection and Pasteurization: Raw milk is collected and heated to kill harmful bacteria, a standard food safety practice.
- Coagulation: Enzymes like rennet are added to the milk, causing it to curdle and separate into solid curds and liquid whey.
- Whey Draining: The liquid whey is drained from the curds, which are then used to make cheese.
- Filtration and Concentration: The liquid whey undergoes one or more filtration processes, such as microfiltration or ultrafiltration, to remove fat, lactose, and other non-protein components. This is how different types of whey (concentrate, isolate) are produced.
- Drying: The concentrated liquid is spray-dried, a process where it is atomized into a fine mist and dried with hot air, turning it into a powder.
- Flavoring and Additives: In many cases, the powder is then mixed with a variety of ingredients, including artificial or natural sweeteners, flavors, and emulsifiers, before being packaged for sale.
The Different Levels of Whey Processing
Not all whey protein products are processed equally. The market offers several types, each with a different level of refinement that impacts its nutritional content and how your body digests it.
Comparison of Whey Protein Types
| Feature | Whey Protein Concentrate (WPC) | Whey Protein Isolate (WPI) | Whey Protein Hydrolysate (WPH) |
|---|---|---|---|
| Processing Level | Low to moderate processing | Extensive processing to remove fat and lactose | Most processed; pre-digested |
| Protein Content | 30-89% by dry weight | Over 90% by dry weight | Higher percentage than WPI |
| Lactose & Fat | Contains higher amounts of both | Minimized lactose and fat | Very low to zero lactose and fat |
| Digestion Speed | Moderate digestion speed | Fast absorption due to less fat | Very rapid absorption; pre-digested |
| Cost | Generally the most affordable | More expensive than WPC | Most expensive due to added processing |
| Bioactive Compounds | Retains more naturally-occurring bioactive compounds | Some bioactive compounds are lost during filtration | May be lost or altered during hydrolysis |
Choosing a Less Processed Whey Protein
For those concerned about minimizing processed food intake, there are ways to make more informed choices when purchasing whey protein.
Minimally Processed Options and Label Literacy
- Opt for Whey Protein Concentrate: WPC undergoes less filtration and retains more of the milk's natural nutrients, including beneficial fats and compounds. However, those with lactose intolerance may prefer an isolate.
- Select Unflavored Varieties: Flavored powders often contain artificial sweeteners (like sucralose), emulsifiers, and flavorings that push the product into the ultra-processed category. Buying unflavored whey and adding your own whole food ingredients, like fruit or cocoa, is a cleaner option.
- Look for Certifications: Third-party certifications, such as NSF Certified for Sport or Informed-Choice, verify that the product has been tested for banned substances and contaminants, and that its contents match the label.
- Prioritize Grass-Fed and Cold-Processed: Whey from grass-fed cows is often higher in beneficial omega-3s and conjugated linoleic acid (CLA). Cold-processed whey avoids the higher temperatures that can potentially denature proteins and affect bioavailability.
Why Processing Level Matters
The concern over processed foods is less about processing itself and more about what is done during the processing. The issue arises when nutrient-dense components are stripped away, and artificial ingredients are added to improve taste and texture. While denaturation of proteins is a natural part of digestion, excessive heat and chemical processing can alter the protein structure, potentially affecting its bioavailability. The best approach is to consider your dietary goals and choose a product that aligns with your desired level of processing.
Conclusion: A Nuanced Perspective
In summary, whether whey protein is considered a processed or ultra-processed food is not a simple yes or no answer; it depends on the product. All whey protein undergoes some level of industrial processing, but the extent varies greatly. While minimally processed whey protein concentrate is far less altered, many flavored, commercial products with numerous additives fit the definition of ultra-processed food according to systems like NOVA. For the health-conscious consumer, focusing on unflavored, cold-processed, and third-party certified options can help ensure a purer, more nutrient-rich product. Ultimately, using whey protein as a convenient supplement alongside a diet rich in whole foods is the most balanced approach for most individuals. For further guidance on food processing classifications, you may find the official NOVA guide helpful.
Frequently Asked Questions
What is the difference between whey concentrate and isolate in terms of processing?
Whey concentrate is less processed, retaining more fat and lactose, while whey isolate is processed further to remove most of the fat and lactose, resulting in a higher protein concentration.
Is all whey protein an ultra-processed food?
No. While flavored whey protein with numerous additives is often classified as ultra-processed, plain whey protein concentrate could be considered less processed.
Does processing destroy the nutrients in whey protein?
Excessive heat or chemical processing can denature protein structures, potentially impacting their bioavailability, though cooking itself does not render the protein useless. High-quality, cold-processed whey retains more of its natural nutrients.
How can I tell if my whey protein is minimally processed?
Look for products with minimal ingredients, unflavored versions, and certifications from third-party testing organizations like NSF or Informed-Choice. Cold-processed or grass-fed options are often less processed.
Why is ultra-processed food considered unhealthy?
Concerns with ultra-processed foods often relate to their high content of added sugars, artificial ingredients, and lack of whole-food nutrients, not just the processing itself.
Does ultra-processed mean unhealthy?
Not necessarily. While many unhealthy snacks fall into this category, products like infant formula are also technically ultra-processed for a beneficial purpose. The key is the nutritional value and presence of additives, not just the classification.
Should I avoid whey protein if I want to eat less processed food?
Not necessarily. If you choose a high-quality, minimally processed whey protein concentrate and focus on unflavored varieties, it can still fit into a diet focused on less processed whole foods.
Is whey protein bad for you?
Whey protein is generally safe for most people, especially high-quality versions. The main concerns are for those with dairy allergies or lactose intolerance. Many products contain unnecessary fillers, sweeteners, and additives, which are worth being aware of.
How is native whey protein different?
Native whey protein is extracted directly from skim milk rather than as a byproduct of cheesemaking, and therefore does not contain glycomacropeptide, a compound formed during the cheese production process. This alternative processing method is another option for those seeking a purer product.
What about organic whey protein?
Organic whey is derived from milk that comes from cows not treated with antibiotics or growth hormones. It is also less likely to be contaminated with pesticides from the cow's feed, making it a potentially cleaner option for those aiming to avoid unwanted chemicals.
Citations
WebMD. Difference Between Whey and Whey Isolate. formnutrition.com. Ask Dr. Adam: Is Protein Powder an Ultra-Processed Food. czapp.com. The Basics of Whey Protein. Wikipedia. Whey protein. Colorado State University. Protein Powder - Food Source Information. Cleveland Clinic Health Essentials. Is Whey Protein Good for You? draxe.com. Whey Protein Benefits, Side Effects and How to Use. MedPark Hospital. Whey protein - Types, Benefits, Why should I take it?. Swasthum--Manufacturing. How To Identify HighQuality Whey Protein: A Complete Guide. Blonyx Canada. How Processed Is Your Protein Powder—And Does It Matter?. Blonyx Canada. 4 Things to Look for When Choosing a Minimally-Processed Protein. The Organic Protein Company. How (and why) the best protein powders are UPF-free. News-Medical.Net. The NOVA Method of Food Classification. Food Network. Is Protein Powder Healthy? Instagram. Are protein powders ultra-processed and what is the impact of... Naked Nutrition. Why Cold Processed Whey Protein is Better. protealpes. Can whey protein be cooked without denaturing it?.
