As millions of Americans struggle to shed the excess weight that threatens their health and longevity, exciting new research indicates that the milk-derived compound known as whey may be a valuable weight-loss aid.
These emerging findings demonstrate that whey modulates several critical pathways related to weight management, such as supporting satiety, improving insulin sensitivity, and optimizing muscle mass. Moreover, research suggests that whey may help reduce stress, moderate cortisol, and support healthy serotonin levels, thus imparting feelings of well-being. These findings add to whey’s already well-established benefits, which include boosting glutathione levels, facilitating immune function, and aiding in the fight against cancer.
This multifaceted nutrient may thus help to improve whole-body wellness by supporting healthy weight, mood, and biochemistry.
What Is Whey?
The term “whey” actually refers to a complex, milk-derived substance made up of a combination of protein, lactose, and minerals, with trace amounts of fat. Protein is the most abundant component of whey and includes many smaller protein subfractions and minor peptides. Each of these subfractions has unique biological properties. Modern filtering technology has improved dramatically in the past decade, allowing companies to isolate some of whey’s highly bioactive peptides, such as lactoferrin and lactoperoxidase, which occur in only minute amounts in cow’s milk.
Studies indicate that whey may boost weight-loss efforts via several mechanisms of action. In this article, we will briefly explore a few possible pathways by which whey may assist people seeking to shed pounds and maintain an optimal body weight.
Hormones and Hunger Signals
Human hunger and appetite are regulated by a remarkably complex set of overlapping feedback networks that involve numerous hormonal, psychological, and physiological influences. This is currently an intensive area of research, as major pharmaceutical companies seek a “magic bullet” weight-loss product to bring to market.
Scientists looking for solutions to the obesity epidemic are keenly interested in the hormone cholecystokinin as a regulator of appetite. During the digestion of food, the gastrointestinal tract secretes cholecystokinin, a small peptide with multiple functions in both the central and peripheral nervous systems. Several decades ago, researchers found that cholecystokinin was largely responsible for the feeling of fullness or satiety experienced after a meal, and that it helped partially control appetite, at least in the short term.
Additional hormones involved in satiety and appetite include insulin, leptin, glucagon-like peptide 1, and others. Dietary factors—particularly the amount and composition of proteins, fats, and carbohydrates ingested—determine which hormones are released and in what amounts.
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Whey Influences Food Intake
New studies suggest that whey may uniquely influence food intake through its effects on cholecystokinin and other pathways. While many studies have shown that protein is the most filling or satiating macronutrient, all proteins may not be equal in this regard. Two human studies conducted at the University of Surrey in England compared the effects of whey and casein (another milk-based protein) on appetite and satiety-related hormones, including cholecystokinin.1
In the first study, participants consumed a liquid meal containing equivalent amounts of either whey or casein. Ninety minutes later, they were allowed to eat freely at a buffet. The whey group consumed significantly fewer calories at the buffet than did the casein group.1
In the second study, investigators examined the effects of the whey and casein beverages on plasma levels of amino acids and satiety-related hormones. Compared to the casein drink, the whey beverage produced a 28% increase in plasma amino acid concentrations over three hours, along with 60-65% increases in two hormones associated with satiety, cholecystokinin and glucagon-like peptide 1. The whey group also reported a greater sense of fullness and satisfaction than the casein group. The researchers concluded, “These results implicate post-absorptive increases in plasma amino acids together with both [cholecystokinin and glucagon-like peptide 1] as potential mediators of the increased satiety response to whey and emphasize the importance of considering the impact of protein type on the appetite response to a mixed meal.”1
Taken together, these two studies indicate that whey consumption promotes feelings of satisfaction and fullness that lead to reduced appetite and decreased food intake. Whey may thus provide valuable assistance for those seeking to lose weight by helping to limit their caloric intake.
Weight Loss and Insulin Sensitivity
High-protein diets have been found to reduce body weight and increase insulin sensitivity. Scientists at Australia’s University of Adelaide sought to determine whether particular types of dietary protein influence these outcomes.2
In this study in rats, the test subjects consumed a high-fat diet for nine weeks, and then switched to a diet containing either moderate or high amounts of whey or beef protein for six weeks. The scientists found that high dietary protein intake reduced energy intake, possibly due to the satiating effects of protein as compared to carbohydrates or fats. The high-protein diets also decreased body fat in the test subjects.2
Additionally, the whey-fed rats demonstrated increased insulin sensitivity and a 40% reduction in plasma insulin concentration compared to the beef-fed rats. Increased insulin sensitivity and reduced plasma insulin concentration are both associated with improved blood sugar control and reduced fat storage. Increasing the dietary density with whey protein also led to reduced body-weight gain.2
According to the researchers, “These findings support the conclusions that a high-protein diet reduces energy intake and adiposity, and that whey protein is more effective than red meat in reducing body-weight gain and increasing insulin sensitivity.”2 Whey thus appears to be an ideal protein source for promoting healthy blood sugar regulation and supporting weight loss.
Reference: http://tinyurl.com/gnla7cq
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