Key Takeaways
- While some studies have found that whey protein may help lower cholesterol, results are mixed, and more research is needed.
- Whey protein can pose health risks, including contamination, gastrointestinal side effects, and stress on the liver and kidneys.
- Speak with your healthcare provider before taking whey protein supplements and discuss ways to lower your cholesterol.
Whey protein may have health benefits, primarily for athletes and those looking to increase muscle mass. Some studies suggest that whey protein supplementation may help reduce low-density lipoprotein (LDL) and total cholesterol levels, particularly when combined with exercise.
What Does Research on Whey Protein and Cholesterol Show?
The effects of consuming whey protein on cholesterol levels are not well-established. Some studies have shown promising results, while others have found no change in cholesterol levels or a detrimental effect:
- A 2020 meta-analysis found that whey protein may help lower triglycerides, LDL, and total cholesterol and increase beneficial high-density lipoprotein (HDL) cholesterol. However, the meta-analysis’s results were mixed due to differences in study methods and participant types.
- Other studies have also found that whey protein may improve cholesterol levels in specific groups, such as those with metabolic disorders.
- More research is needed to determine the optimal amount and timing of whey protein consumption.
Types of Whey Protein
The three main types of whey protein include the following.
| Whey Protein Types | ||
|---|---|---|
| Type | What’s In It | Whey Protein Concentration |
| Whey Protein Concentrate (WPC) | Low levels of fats and carbohydrates | About 30% to 90% |
| Whey Protein Isolate (WPI) | All fat and lactose removed | Over 90% |
| Whey Protein Hydrolysate (WPH) | “Predigested” form of whey protein, amino acids broken down into smaller units (peptides) | 90% or higher |
What Are the Potential Benefits of Whey Protein?
Some potential benefits of whey protein include:
- It’s a complete protein: Whey protein contains sufficient amounts of all nine essential amino acids, which must be acquired through diet.
- Helps meet protein needs: Whey protein supplements may help specific groups, such as vegetarian athletes, those with medical conditions, and those who are underweight and do not take in enough protein through diet alone.
- May help with muscle building and recovery after exercise: Some athletes use whey protein to help with body composition and promote muscle recovery. Dosage and timing are essential for efficacy.
- May help contribute to prevention and improvement of type 2 diabetes and cardiovascular diseases: When combined with nutritious diets, physical activity, and other healthy lifestyle practices, whey protein may help with factors associated with these conditions. These include insulin resistance, increased blood sugar after eating, oxidative stress, and blood lipid profiles (more long-term research is needed).
- May be helpful for people with inflammatory bowel disease (IBD): Some research has found that whey protein may help improve symptoms and lower the risk of complications for people with IBD. However, more research is needed.
- May help with weight management: High-protein diets may help with weight loss by boosting satiety and metabolic rate and decreasing appetite.
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What Are the Potential Risks or Downsides?
Whey protein also has some potential downsides and risks, including:
- It may be unnecessary: Most people can get enough protein from foods in their diet, without the added costs and risks of supplementing with whey protein. It may benefit some people with increased protein needs, such as trained professional athletes, older adults with a limited appetite, and those on a restricted diet.
- Protein powder is not rigorously regulated: It is classified as a supplement and not regulated in the same way as food or medicine, which could lead to safety and quality concerns.
- Extra protein doesn’t mean extra strength: Many factors go into building muscle mass and strength, including hormones and physical training. Just upping protein intake won’t lead to desired results.
- Too much protein can cause health risks: Consuming too much protein could lead to increased fat (extra protein is eventually converted into fat), stress on your kidneys and liver, and side effects such as nausea, diarrhea, cramping, flatulence, and loss of appetite.
- May contain heavy metals and toxins: Some whey protein products have been found to contain heavy metal contaminants, such as lead, arsenic, cadmium, and mercury. Other toxins, such as bisphenol-A (BPA), pesticides, or other contaminants linked to health conditions such as cancer, have also been found, sometimes in high quantities.
- Long-term effects are unknown: Limited information exists on the possible side effects and complications of consuming a high-protein supplement.
- Some products contain additives: Some protein powders may be high in sugar, sometimes approaching the daily recommended sugar limit with one scoop.
- May increase acne: Some research has found that whey protein consumption was associated with increased acne severity.
How Can You Lower Cholesterol?
Some ways to help control or prevent high cholesterol include:
- Choose heart-healthy foods that include a variety of vegetables, fruits, whole grains, lean meats, dietary fibers, and “good” fats, while limiting sugar and saturated and trans fats
- Exercise regularly
- Maintain a weight that is healthy for you
- Manage stress
- Avoid smoking
- Get plenty of good-quality sleep (about seven to nine hours a night)
- Limit alcohol
- Talk with your healthcare provider about a treatment or prevention plan that may include medications and key lifestyle changes.