🥛🚫 Understanding the Best Whey Protein for Lactose Intolerance

🧐 Is Whey Isolate Low Lactose? 🥛

If you want to add some muscle, you’ve read that getting a quality protein powder may be necessary to tap those gains. Based on estimates by the NIH, 65% of the world population has dairy intolerance. These symptoms include bloating, abdominal cramps, diarrhea, stomach rumblings, and nausea.

Research indicates that the filtration process plays a significant role in the lactose content of whey proteins. Whey protein isolate, with a high protein grade above 90%, typically contains lower amounts of lactose than whey protein concentrate.

Besides the amount of lactose in whey protein concentrate and whey protein isolate. What else is different between the two protein powders?

🔍 What’s the Difference Between Whey Isolate and Whey Concentrate?

Let’s remove the following criteria: how the protein mixes, where the protein is sourced (grass-fed, organic, or standard), how the protein tastes, ingredients found in the protein, and price. Let’s strictly compare whey isolate and whey concentrate strictly on nutritional content.

Criteria	Whey Protein Concentrate (WPC)	Whey Protein Isolate (WPI)
Serving Size	30g (approx.)	30g (approx.)
Calories per Serving	120-130	100-110
Total Carbohydrate	3-5g	1-2g
Protein Amount	23-26g	25-28g

As a rule of thumb, whey protein isolate (WPI) is a purer form of protein powder. It typically contains fewer calories and carbohydrates (less lactose), making it an excellent choice for post-workout protein supplementation.

Remember this: Whey protein isolate will still have varying amounts of lactose. That amount of lactose will depend on the filtration method and the protein quality used by the manufacturer.

This begs the question: how much lactose is in whey protein isolate?

🔽🥛 What Protein Has the Least Lactose?

As shared, how the protein powder is processed greatly affects how much lactose remains in it. Let’s examine Premier Protein. 

I reviewed Premier Protein. If you don’t want to read the review, here it is: fast and easy. It’s a budget-friendly protein powder that uses low-grade ingredients. Here is what I’m sharing: Low-quality proteins will have higher amounts of lactose. You’re wondering how much lactose is in these low-quality proteins?

Type of Protein	Amount of Carbohydrates	Amount of Protein	Amount of Lactose
Whey Powder	High (63–75%)	Low (11–14.5%)	High (63–75%)
Whey Protein Concentrate (WPC)	Moderate (4–52%)	Moderate (25–89%)	Moderate (4–52%)
Hydrolyzed Whey Protein Concentrate	Low (<8%)	High (>80%)	Low (<8%)
Whey Protein Isolate (WPI)	Low (0.5–1%)	High (90–95%)	Low (0.5–1%)
Hydrolyzed Whey Protein Isolate	Low (0.5–1%)	Very High (>90%)	Low (0.5–1%)

An elevated carbohydrate percentage in protein powders generally indicates a proportionate increase in lactose content. It is also pertinent to consider the protein’s grade; higher grades, such as those found in whey isolates, are subjected to advanced processing that reduces lactose levels.

I have yet to discuss hydrolyzed whey proteins. If you have the money to spend and are lactose intolerant, it may be interesting to continue reading.

🧬 What are the Benefits of Hydrolyzed Protein?

The continued filtration of protein isolate is known as hydrolyzed protein. Hydrolyzed whey protein removes more fat and carbohydrates, resulting in more protein and almost no lactose.

Research has found that hydrolyzed whey protein further removes the fat and lactose (more than whey protein isolate). Hydrolyzed whey isolate may not cause any lactose symptoms if you have mild to moderate lactose intolerance.

Here are the cons of hydrolyzed protein: price and flavor. Hydrolyzed whey protein will be the most expensive protein you can purchase. At the same time, hydrolyzed whey loses a lot of flavor in the filtration process (fat and carbs are essential for flavoring).

Suppose you’re interested in hydrolyzed whey protein isolates. Here is a list of protein powders I reviewed that hydrolyzed whey protein. None of the following protein powders are 100% hydrolyzed isolate. These are blended protein powders that mix in hydrolyzed isolate. 

• Dymatize ISO100 review
• R1 Whey Protein Isolate review
• ON Gold Standard Isolate review
• Gold Standard Whey review

If you’re wondering which is better at building muscle, whey protein isolate or hydrolyzed whey protein isolate. Apples-to-apples are both great protein powders. However, the amount of muscle gained will be tied to your nutrition and recovery protocol. 

Is there any whey protein process that further removes lactose that doesn’t break you?

❄️ Is Cold Processed Whey Better?

In dairy production, cold processing is also known as cold filtering, cold microfiltration, or cold cross-flow microfiltration. During cold filtering, large molecules of fat and casein are separated from whey and lactose.
I spoke with Tony Meives, owner of Pure Choice Farms, who has this to share about cold filtering.

“Cold filtering is a four-stage process done at 80-90 degrees that removes lactose, fat, and sugar.”

Tony Meives, April 3, 2024.

Research indicates that employing lower temperature processes, such as cold filtering, may enable dairy products to preserve more bioactive components in whey. This method allows for more effective removal of lactose while maintaining the integrity of whey’s beneficial properties. Consequently, cold filtering could lead to dairy products that are low in lactose and rich in health-promoting whey proteins.

If you’re lactose intolerant, here is what we know. 

• Whey protein isolate is going to be best for putting on muscle. 
• Hydrolyzed whey protein isolate has the most negligible lactose but is expensive.
• For lactose intolerant gym goers, cold-filtered whey protein isolate is not only a suitable option but also an affordable one. This reassures you that you can find a high-quality protein powder that meets your dietary needs without breaking the bank.

🏆 Best Cold Filtered Whey Protein Isolate?

I’ve been extensively reviewing protein powders for the last four years. Here is a comprehensive list of all my unbiased protein reviews. Pure Choices Farms Cold Filtered Whey Protein Isolate is the best protein quality. Here’s why.

“Wisconsin requires third-party testing of all dairy products, not amino-added products. No one does that besides certain brands after buying raw whey.”

Tony Meives.

What does that mean for people buying protein supplements and potentially purchasing an amino-spiked protein powder?

In general, amino acid testing ends with raw whey, but the state of Wisconsin requires third-party testing for all dairy products to ensure their safety and quality. Pure Choice Farms goes beyond these regulations and provides an additional level of assurance for its whey protein isolate. As a result, Wisconsin recognizes Pure Choice Farms’ whey protein isolate not just as a supplement, but as food.

Pure Choice Farms protein powders come with a printed amino acid profile, ensuring food safety and high-quality protein powder. But what about lactose intolerance?

🥇 What is the Best Whey Protein for Lactose Intolerance?

Protein powders that use digestive enzymes use low-grade protein powder. As we learned, lower protein grades will have higher amounts of carbohydrates and fat, resulting in higher amounts of lactose.

Pure Choice Farms opts for high-quality protein and ingredients. The protein is sourced from a local dairy farm in Wisconsin. As shared, Pure Choice Farms utilizes a cold filtration process.

Pure Choice Farms is the best protein for lactose intolerance. It uses locally sourced dairy cows, providing a high amino acid profile third-party verified by the state of Wisconsin. Plus, it utilizes the cold filtration process, resulting in a virtually lactose-free whey protein isolate.

I’ve provided my unbiased review of Pure Choice Farms protein powders. Each time, it has come up as a champion. I’ve even compared Pure Choice Farms against Gold Standard Whey. Here is the reason why Pure Choice Farms is the superior choice.

• Locally sourced dairy cows, resulting in a higher quality product
• Whey protein is 100% sourced in America, not India
• The fewest amount of ingredients for flavored protein powder
• 100% transparent label
• 3rd party verified
• Virtually lactose-free

Purchase Pure Choice Farm’s virtually lactose-free protein isolate directly: https://www.purechoicefarms.com/collections/whey-isolate-protein-powder.

📚 Sources

Coutinho, N. M., Silveira, M. R., Rocha, R. S., Moraes, J., Ferreira, M. V. S., Pimentel, T. C., Freitas, M. Q., Silva, M. C., Raices, R. S., Ranadheera, C. S., Borges, F. A., Mathias, S. P., Fernandes, F. a. N., Rodrigues, S., & Cruz, A. G. (2018). Cold plasma processing of milk and dairy products. Trends in Food Science & Technology, 74, 56–68. https://doi.org/10.1016/j.tifs.2018.02.008

Gangurde, H., Patil, P., Chordiya, M., & Baste, N. (2011). Whey protein. Scholars’ Research Journal/Scholars Research Journal, 1(2), 69. https://doi.org/10.4103/2249-5975.99663

Jäger, R., Kerksick, C. M., Campbell, B., Cribb, P. J., Wells, S., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith‐Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L., Wilborn, C., Kalman, D., Kreider, R. B., Willoughby, D. S., . . . António, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1). https://doi.org/10.1186/s12970-017-0177-8

Kelly, A. L., Crowley, S. V., & O’Mahony, J. A. (2021). Cold microfiltration as an enabler of sustainable dairy protein ingredient innovation. Foods, 10(9), 2091. https://doi.org/10.3390/foods10092091

Kremmer, J. (2024, February 7). Unbiased ON Gold Standard Isolate Review: Unveiling the Truth 🕵️ ♂️. JKremmer Fitness. https://jkremmerfitness.com/post/unbiased-optimum-nutrition-gold-standard-100-isolate-review/#Is_Hydrolyzed_Whey_Protein_Better_Than_Whey_Protein_Isolate

Li, A., Zheng, J., Han, X., Yang, S., Cheng, S., Zhao, J., Zhou, W., & Yan, L. (2023). Advances in Low-Lactose/Lactose-Free dairy products and their production. Foods, 12(13), 2553. https://doi.org/10.3390/foods12132553

Symptoms & Causes of Lactose Intolerance. (2022, July 26). National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/symptoms-causes

T. Meives, personal communication, April 3, 2024.