Whey protein may be more effective than its soy-based counterpart at addressing risk factors related to heart disease. This is according to a study conducted by a team of Iranian researchers and published in the Journal of Nutrition & Intermediary Metabolism.

As detailed in the paper, 52 males between the ages of 30 and 65 were recruited to participate in the study. They were randomly assigned to one of two groups during the first week, with the members of each group given either whey protein concentrate (WPC) or its vegan counterpart, soy protein isolate (SPI).

The participants were told to dissolve one sachet in 500 ml water and drink it 30 minutes before their largest meal of the day, every day. They were also told to deliver empty sachets in exchange for full ones during their next visits over a 12-week period.

Aside from this, however, the participants could maintain their usual dietary intake and physical activity levels during the entirety of the study.

Over the course of the study, the researchers found that long-term supplementation using both whey and soy proteins can help overweight and obese individuals, by improving their metabolic risk factors for cardiovascular disease although the effects of whey protein were significantly higher.

What is whey protein and what are its health benefits?

Whey protein is the protein contained in the watery portion of milk that gets separated from the curds during cheese-making. It is considered to be a complete, high-quality protein, as it contains all of the essential amino acids. In addition, whey is also easily digested and absorbed in comparison to other types of protein supplements.

Whey protein is commonly used by athletes and sportsmen for its purported ability to improve athletic performance and strength. It is also used to help prevent allergic conditions in infants, as well as reverse weight loss due to wasting in people with HIV.

Aside from giving athletes a boost in strength, whey protein is also noted for being effective at moderating blood sugar levels by amplifying insulin levels as the body’s sensitivity to its effects. It is because of this that researchers are looking into the possibility of using it for people with type 2 diabetes.

Aside from that, high doses of whey protein have also been shown to help reduce blood levels of C-reactive protein. According to experts, this is indicative of its ability to reduce inflammation.

Whey protein also promotes the formation of glutathione, one of the body’s main antioxidants. Because of this, its supplementation may help strengthen the body’s defenses against oxidative stress caused by free radicals.

For all its health benefits, however, experts caution against taking too much of this potent protein supplement in one go, noting that excess consumption of whey protein may cause digestive problems such as nausea, stomach pain, bloating, cramping, flatulence and even diarrhea.

What makes soy protein isolate so healthy?

Soy protein isolate powder is made from defatted soybean flakes that have been washed to remove all of its sugars and dietary fiber. These flakes are then dehydrated and turned into a powder.

Because of the manufacturing process it goes through, soy protein isolate contains very little fat and no cholesterol, making it perfect for those who may be watching their diets.

Much like whey protein, soy protein is a complete protein, in that it has all of the essential amino acids. This quality, according to experts, sets it apart from other vegan protein sources.

Soy protein isolate is also rich in branched-chain amino acids (BCAAs), making it valuable for vegans who wish to develop their muscles without having to consume proteins sourced from animals.

Some experts have aired concern over the formulation of some soy protein isolates on the market, however, noting that some brands are actually made using genetically modified soy crops. This means that one has to exercise caution and read the labels when buying soy protein.

Protein can be of great help to individuals who are overweight and obese, as shown in the Iranian study.

Protein isn’t a cure-all that can solve your health problems in one fell swoop, however — it also requires effort from the individual such as the adoption of a healthier lifestyle as well as engaging in regular physical activity and exercise.

Sources:

ScienceDirect.com

PubMed.NCBI.NLM.NIH.gov

Nature.com

MDPI.com

LipidWorld.BioMedCentral.com

Academic.OUP.com