The Role of Protein in Diet and Blood Glucose Management

Protein is an essential macronutrient composed of amino acids, which are the building blocks of the body. These amino acids are categorized into two types: nonessential (produced by the body) and essential (obtained through diet). Protein plays crucial roles in tissue repair, hormone production, and overall body function.

Key Benefits of Protein:

  • Blood Glucose Stabilization: Including protein in meals helps stabilize blood glucose levels, which is beneficial for both diabetics and those seeking long-term glucose control.
  • Metabolism and Weight Management: A high protein intake can boost metabolism, reduce appetite, and aid in weight management.

How Protein Affects Blood Glucose: Consuming high-quality protein, particularly from animal sources, can significantly reduce post-meal glucose spikes by up to 40% and improve glucose control within weeks. Protein also lowers the insulin response, potentially reducing insulin resistance.

Managing a Low-Protein Diet: For those on a low-protein diet due to medical reasons, blood glucose can still be managed effectively by focusing on:

  • Balanced Carbohydrates: Opting for complex carbs with a low glycaemic index (GI).
  • Fibre: Increasing dietary fibre to slow glucose absorption.
  • Healthy Fats: Including sources like avocados, nuts, and olive oil.
  • Regular Monitoring: Tracking blood sugar levels using tools like continuous glucose monitoring (CGM).
  • Physical Activity: Engaging in regular exercise.
  • Dietitian Consultation: Tailoring a diet plan with professional guidance.

High-Protein Foods:

  • Lean Meats, Chicken, and Fish: Complete protein sources that stabilize blood glucose.
  • Tofu and Tempeh: Great alternatives for vegetarians and vegans.
  • Dairy: Milk, cheese, and plain yoghurt, which have a favorable protein-to-carbohydrate ratio.
  • Legumes: Chickpeas, lentils, and kidney beans provide protein and dietary fibre.
  • Nuts and Seeds: Almonds, chia seeds, and flaxseeds offer protein, healthy fats, and fibre.

If you would like to discuss your blood sugar control with a doctor, you are welcome to book an appointment at Capstone Medical Centre here.

Resource: https://www.vively.com.au/post/what-does-protein-do-to-glucose-levels?_kx=PTswUXym0fNb6ZLbVqnwX8S3mNz2gEcLGA_0y8XC-oB1rr8Y0x8lXi5stumFbDXi.VtsbPg