Key Takeaways
- All protein sources with a high protein content per gram trigger an insulin response, similar to complex carbohydrates.
- The insulin response from protein powder and the insulin response from carbohydrates are not the same.
- Proteins and carbohydrates differ in their effectiveness in clearing glucose post-ingestion. We want to see an insulin response that correlates with the removal of glucose from the blood, which we see with protein, especially whey.
- Whey, being a fast-acting, complete, and easily absorbed protein, is being studied as a potential therapy to enhance insulin response in Type 2 diabetics.
Is Whey Protein a Trigger for Insulin?
Amidst the surging popularity of plant-based powders, whey protein has been specifically targeted for criticism regarding its insulin response following ingestion.
Headlines such as "whey protein spikes insulin more than white bread” are among numerous media articles that look to generate clicks that unfortunately like most media information nowadays only aims to stimulate concern without taking a considered and educated approach to a topic.
Fortunately, our customers are not so naive into blindly believing headlines without seeking further clarity - regardless we feel an in depth look into this topic is worthwhile.
The reality is the argument is quite the opposite. Grass-fed whey protein maintains its status as a nutritious and beneficial superfood. Research indicates that whey protein, high in quality branched-chain amino acids actually mitigates post-meal blood sugar spikes through three mechanisms, endorsing it as nutrition source capable of managing type-2 diabetes:
- Insulin response stimulated by Leucine (an Amino Acid)
- The process of gastric emptying
- Appetite reduction/suppression
Let’s dive into the science and unpack why this may be the case.
Does Whey Protein Affect Your Insulin and Blood Sugar Levels?
Insulin and blood sugar are closely linked, but they don't always behave the same way. Many factors can influence whether they increase, decrease, or stay the same.
This article focuses on how eating different foods can cause similar responses to whey protein in our bodies.
When you eat carbohydrate-rich foods (like white bread), your body releases insulin. This happens because eating carbs raises your blood sugar levels, and your body uses insulin to manage this increase.
When you drink a Whey Protein Shake (like Go Good + Water), your body also releases insulin. This is because the shake contains a nutrient called Leucine, which is a type of protein that our bodies really need. In this case, insulin helps this protein get into your muscles where it can be used.
So, both eating carbs and drinking a protein shake can increase your insulin levels. But, that doesn't mean they have the same effect on your body. Eating too many carbs can raise your blood sugar levels too much, which can be harmful. But having a protein shake can actually help manage your blood sugar levels.
Sometimes, people try to make these two things sound the same. But, that's not accurate and can be misleading. They might make it seem like having more insulin is always bad but insulin is just doing its job - helping your body use the nutrients it needs.
When people hear “high insulin”, they often think of:
- "High glucose"
- "Insulin resistance"
- "Diabetes"
While these things can be related, they are also complex and shouldn't be oversimplified. For instance, having high insulin levels over a long period can lead to obesity. But, this is a different process than what happens when you consume whey protein.
A study acknowledged that insulin responses are similar between eating white bread and consuming whey. But, it also found that blood sugar levels after having whey are much lower (57% to 62%) than after eating bread.
While whey protein does cause an insulin response, it should not be confused with the insulin response triggered by a sugar or carbohydrate spike in blood sugar.
Does Whey Protein Cause an Insulin Increase?
Yes, whey protein that contains a rich supply of amino acids has been shown to cause insulinotropic (affecting insulin production) effects. The infamous amino acid "Leucine," notable for its contribution to muscle building, is classified as an "initiator" of insulin secretion for its role in stimulating beta cells.
Is Whey Protein Better Than Casein for Controlling Blood Sugar?
Yes, it is. Not all proteins are digested the same way. Casein, when exposed to the acid in our stomach, becomes thick and sticky, like glue. Although this slow digestion process can have benefits, it doesn't lead to quick digestion or "gastric emptying."
On the other hand, whey protein stays in a liquid form. It's called a "rapid release" protein because it moves through our bodies and is used up faster than other types of protein.
Does Whey Protein Activate Beta Cells?
Think of beta cells like fuel sensors. They are special cells in the pancreas that create, store, and release insulin into your blood when your body takes in nutrients.
When beta cells get activated, they send out two hormones that work together to lower your blood sugar levels:
- Insulin: This reduces the amount of glucose, or sugar, in your blood.
- Amylin: This slows down how fast glucose enters your blood.
Most of us know about "blood sugar," which refers to how much glucose, or fuel, our bodies get from the carbs we eat.
When it comes to which nutrients can "start" or "increase" the release of insulin into your blood, "glucose" is only one part of the picture, even though it's a big part.
People say whey protein spikes insulin because it does. But the way Leucine affects insulin levels isn't about dealing with high blood sugar. This is a key point to remember.
Why is Unflavoured / Naturally Sweetened Whey Better?
Studies show that the muscle-building amino acid "Leucine" can boost insulin release while lowering glucose concentrations in the blood.
On the flip side when Leucine is paired with glucose upon ingestion, the insulin release can be five times higher than when consuming Leucine alone.
This is one of the best reasons to avoid any artificially sweetened protein powders or BCAA supplements and why choosing an unflavoured or naturally flavored protein powder is so important.
Why Does Whey Protein Increase Insulin Levels?
Almost all foods cause an insulin response when we eat them. Insulin is crucial because it helps our bodies turn glucose (blood sugar) into energy, either for immediate use or to be stored for later.
In the world of bodybuilding, insulin is often called an "anabolic hormone." Proteins and Branched-chain amino acids (BCAAs) need insulin to enter our muscles, where they can do their job. If there's no insulin in our blood, our muscle cells can't get the full benefits of consuming whey protein.
Will Whey Protein-Induced Insulin Make Me Fat?
No, it won't. The increase in insulin from consuming naturally sweetened or unflavored whey protein doesn't lead to fat gain or fat production. This is different from how our bodies use glucose from food to create fat.
Here's a simple 5-step process to help you understand how this works:
- You consume food that the stomach and intestines break down into manageable pieces, much of which is pure fuel known as glucose (sugar).
- The lining of your digestive system allows glucose to be absorbed and enter the bloodstream. As the gut is digesting food, peptides known as incretins are released from the stomach and enter the bloodstream.
- As glucose concentrations build in the blood, the sugars stimulate clusters of cells known as beta cells.
- The pancreas recognizes the beta cells within the bloodstream, which subsequently triggers insulin release. Likewise, the pancreas will cease the release of insulin when no longer being exposed to new beta cells.
- Insulin attaches to receptors on cells all over the body. Muscle tissue will consume glucose for energy now, while the liver may pick up and store any excess by converting it to Glycogen.
What is Glycogen?
Think of glycogen as a storage unit for glucose, the sugar that your body uses for energy. Your liver holds onto glycogen until it's needed.
When glucose levels in the bloodstream drop below normal levels, a hormone called glucagon, which is also made by the pancreas, tells your liver to convert stored glycogen back into glucose.
What is Insulin?
Insulin is a fundamental hormone released by the pancreas. Its main job is to lower the amount of sugar in your blood. It's the only hormone in the body capable of doing this.
When insulin is released into your bloodstream, it works in three ways to ensure a reduction in glucose levels:
- It stimulates the creation of glycogen.
- It stops the breakdown of glycogen (this is called "glycogenolysis").
- It prevents your body from making glucose out of amino acids and glycerol (this is called "gluconeogenesis").
The way our bodies respond to food by producing insulin is the most basic and essential function of our metabolic system.
What's the Connection with Diabetes?
Diabetes is a condition where insulin isn't working properly, leading to high sugar levels in your blood (also known as hyperglycemia) and urine.
The two most popular diagnoses for failed insulin function include two common diabetes types
Type 1 - Your body isn't making enough insulin because your immune system is attacking the beta cells that produce it.
Type 2 - Your body doesn't respond to insulin the way it should.
Understanding how our diet affects our body's response is very important. Having too much sugar in your blood for a long time can cause serious health problems. When our insulin isn't working right, blood sugar levels can be unpredictable.
This can lead to conditions like:
- Heart disease and stroke
- Nerve damage
- Kidney failure
Can Whey Protein Cause Insulin Resistance?
Insulin resistance is a condition, often a precursor to type 2 diabetes, where the body's cells don't respond well to insulin. This can result in higher than normal blood sugar levels, a condition called hyperglycemia. However, the insulin produced in response to eating protein doesn't contribute to insulin resistance.
Insulin resistance is linked to the relationship between insulin and glucose, not insulin and amino acids. So, even if you consume a lot of leucine (a major component of whey protein), it won't have the same effect as consuming too much glucose (carbs).
Does Whey Protein Affect Blood Sugar?
Your body mainly uses glucose (sugar) for energy. Insulin is a hormone that helps distribute this glucose from your blood to your cells, which need the energy.
While your body can turn protein into glucose, this process isn't as straightforward as getting energy from carbs and sugars. Your body has a backup process called gluconeogenesis, which it uses to convert digested protein or tissue broken down during starvation into glucose.
When you eat, your body notices the rising blood sugar levels and responds by producing insulin.
How Does Whey Protein Compare to White Bread on the Glycemic Index?
Every food that contains carbohydrates has a value on the glycemic index. This value ranges from 0 to 100. The higher the value, the greater the impact on blood sugar levels. A value of 100 is equivalent to pure glucose, which has an immediate effect on blood sugar levels.
Suppose you are curious about the glycemic index value assigned to whey protein?. In this case, the answer is that there is no value assigned as theoretically without carbohydrates (or very minimal levels), it is not applicable.
Does Whey Protein Affect Insulin More Than White Bread?
Protein-rich foods might have a low score on the glycemic index, but they often score high on the insulin index. For instance, beef and fish can trigger the same insulin response as brown rice.
The key here is that consuming whey protein has been shown to reduce blood sugar levels after eating and helps regulate our body's metabolism. In other words, while the insulin response might be high, it helps remove excess glucose from the bloodstream.
So, the critical question becomes: What factors related to protein intake should we consider for our health?
Can Whey Protein Help Regulate Blood Sugar?
Consuming protein, a complete and vital nutrient, is associated with longer life, better body composition, athletic performance, hormone balance, and blood glucose management.
Moreover, eating protein can help prevent diabetes and other metabolic diseases due to the following reasons:
- Protein keeps you feeling full, leading to less overeating and fewer cravings.
- Protein has a higher thermic effect, meaning your body burns more calories to break it down, thereby boosting your metabolism.
Which Type of Protein Should We Eat?
If protein is an essential daily nutrient, which type should we consume? And do all proteins cause an insulin spike?
Animal proteins like beef, fish, and whey, as well as plant-based proteins, all trigger an insulin response similar to complex carbs like brown rice. The point being - whey doesn't cause an excessive insulin spike compared to other protein sources.
When choosing a protein source, consider "complete proteins" that provide all the essential amino acids. Animal proteins like beef, fish, eggs, and whey are naturally complete, while plant proteins often need to be combined for a comprehensive profile.
However, the amino acid profile isn't the only factor. Bioavailability, or how well our bodies can absorb and use the nutrients, and nutrient density should also be considered. With this in mind animal proteins outperform plant proteins as they're more easily absorbed and are often associated with higher overall nutrients per serving.
Can Type 2 Diabetics Have Whey Protein?
Yes, Go Good naturally sweetened / unflavored Grass-Fed Whey is considered a healthy option for those with normal gut health.
Here's a summary of some key facts to keep in mind:
- All proteins with a high protein content per ounce trigger an insulin response, similar to complex carbohydrates.
- The insulin response from whey and the insulin response from carbohydrates are not the same.
- Proteins and carbohydrates differ in their effectiveness in clearing glucose post-ingestion. We want to see an insulin response that correlates with the removal of glucose from the blood, which we see with protein, especially whey.
- Whey, being a fast-acting, complete, and easily absorbed protein, is being studied as a potential therapy to enhance insulin response in Type 2 diabetics.
In conclusion, choosing whey as a protein supplement has very few downsides, provided your body is healthy and your digestive system is functioning well.