101 Foods That Could Save Your Life

Did you know … the Italian expression, “Allevato con la scotta il dottore e in bancarotta”, popular around the seventeenth and eighteenth centuries, translates into, “If everyone were raised on whey, doctors would be bankrupt”?

Is it a food or a dietary supplement? Whey is a natural by-product of the cheese-making process but it typically comes in a powdered supplement form and can be found in most health food shops. The most common forms seen in dietary supplementation are whey protein concentrate and isolate. Whey protein isolate contains 90 per cent or more protein and also contains little to no fat or lactose (making it tolerable by most that may be lactose-intolerant). Most who have “dairy protein allergies” often have sensitivity to the larger protein in milk called casein and are not usually allergic to whey protein.

For centuries, dairy farmers either sold whey or gave it away for use as feed or fertilizer. Now whey protein is revered and is one of the most popular foods around because of its multiple health benefits.

If Little Miss Muffet only knew! Whey protein contains the highest concentration of branched chain amino acids (BCAAs), which are the building blocks for muscle repair and development, compared with egg, milk and soy protein. The non-denatured forms (uncooked) have high amounts of the amino acid cysteine, which, in turn, produces a cell protector called glutathione.

Both Hippocrates and Galen valued whey protein and recommended it to their patients. “Whey cure” baths were the rage in Switzerland in the nineteenth and twentieth centuries and a popular society event. Spas across Europe offered the whey cure for a variety of ailments.

Many research studies have investigated the benefit of whey protein in the treatment of cancer, HIV, hepatitis B, cardiovascular disease and osteoporosis, and as an antimicrobial agent.

CANCER: Whey helps lower resistance of cancer cells while enhancing the immune system. It also increases the activity of natural killer cells to help identify cancer cells.

COGNITIVE FUNCTION: Whey is high in the amino acid L-tryptophan, which may aid in improving cognitive function in stressed individuals and has also been associated with helping to decrease insomnia (sleep disturbances).

BONE DENSITY: Whey protein enhances the bioavailability (absorption) of calcium and is helpful in the prevention of osteoporosis.

IMMUNE ENHANCEMENT: Whey enhances a powerful cell protector called glutathione which neutralizes the harmful effects of free radicals.

HYPERTENSION: The whey portion of dairy products may be the beneficial part in controlling blood pressure. Studies show that low-fat dairy products are an essential part of a widely accepted optimal diet for lowering blood pressure called the Dietary Approaches to Stop Hypertension, or “DASH” diet for short.

OBESITY: Whey protein stimulates the body to produce cholecystokinin (CCK), the hormone that is released after eating to give a sense of satiation and that may aid in weight loss. Recent studies have linked low-fat dairy consumption with better weight management. And whey protein, out of all proteins, increases skeletal muscle growth best.

HUMAN IMMUNODEFICIENCY VIRUS (HIV): Impressive data exist demonstrating a positive role for whey protein in boosting immune function and aiding in muscle-mass preservation and improving strength in women diagnosed with HIV.

• Choose non-denatured, ion-exchanged or microfiltered.

• Store container in a cool, dry place.

• Many of the non-denatured forms of whey protein often create foam if mixed too rigorously. Suggestion: make a roux or “paste” out of the whey powder. Mix a little of your favourite beverage with the powder until it becomes a paste. Then slowly beat in the remaining liquid with a fork until well mixed. Remember—slow but sure.

• Serving ideas: try it in juice smoothies or as an ingredient in your favourite shake recipe using low-fat milk, soy, almond or oat milk beverages.

My Daughters’ Whey Protein Smoothie

by Chloe, Katie and Madison Grotto

Servings: 2 • Prep time: 5 minutes

This recipe was a lifesaver for those times when my girls were being ultra-finicky about their food or if we were pressed for time and needed something quick and nutritious. This recipe contains five powerhouse foods.

INGREDIENTS:

1 teaspoon vanilla extract

8floz/250ml of nonfat, soy, rice, almond or oat milk

1 packet frozen açaí pulp

3oz/75g frozen mango or mixed tropical fruit

1 scoop non-denatured whey protein

2 tablespoons agave nectar

DIRECTIONS:

Mix all ingredients together and blend until smooth. Garnish with fruit chunks.

BREAK IT DOWN …

Calories: 220; Total fat: 3.5g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 105mg; Total carbs: 35g; Fibre: 1g; Sugar: 29g; Protein: 16g.