No matter your lifestyle, protein is an important macronutrient for all of us. It’s most commonly known for its direct role in healthy muscle maintenance and repair, but it’s also a powerful ally in supporting insulin sensitivity.
How protein affects insulin resistance
Insulin is a hormone produced in the pancreas that allows cells to absorb glucose from the bloodstream to use for energy. However, if blood sugar levels are persistently high, insulin resistance can develop, which means cells stop responding to insulin the way they should. This results in higher blood glucose levels and can lead to a range of health issues.
Protein, however, has minimal impact on blood sugar, making it a good energy source for those watching their blood sugar levels. It also supports satiety and muscle health, both of which can have an impact on insulin sensitivity.
1. Blood sugar levels
When protein is digested and absorbed into the bloodstream, it does not raise blood glucose levels and has a much smaller effect on the release of insulin than carbohydrates do. This is why protein barely affects blood glucose levels. High-protein foods can help keep energy levels steady and prevent the energy spikes and crashes that occur after we eat starchy meals or sugary snacks.
2. Satiety and weight-management
Protein is our most filling macronutrient—10 grams of protein will keep you fuller for longer than 10 grams of fat or carbohydrates will. Protein takes longer to digest due to its complex molecular structure, which is one reason you feel more satiated after eating it. It also helps reduce the hunger hormone ghrelin, which signals to the brain that you’re hungry.
The satiety benefits of protein is a boon for weight management, as well. A high-protein diet can help keep overall calorie intake down, making it easier to keep excess weight off. Protein also has a greater thermic effect, meaning your body spends more energy (i.e., calories) breaking it down compared to carbs or fat. While this is a relatively small percentage of your total calorie expenditure in a day, it can still make a difference.
3. Muscle health
Protein is one of the building blocks of muscle health. The amino acids derived from protein are essential for muscle repair and growth. And because muscle tissue is a major site for glucose uptake and storage (75–80% of the body’s stored glucose is stored in the muscle!), maintaining muscle mass is critical for insulin sensitivity. While building muscle may not seem like the obvious solution to preventing insulin resistance, it can improve the body’s ability to regulate blood sugar levels. Anything you can do to support normal, healthy blood sugar levels will have a positive effect on insulin sensitivity.
Putting protein to work
Protein may be essential for our health, but that doesn’t mean we all eat as much as we should. Recommendations vary, but in general it is 0.8 g protein per kilogram of body weight. You can calculate your minimum daily amount of protein by multiplying your weight in kilograms by 0.8, e.g. if you weigh 70 kg, you should consume at least 56 g of protein per day.
Whether you’re focused on insulin resistance specifically or want to up your protein intake for other reasons, these tips can help you make sure you’re getting enough—and getting the most from it.
Get your protein from a variety of sources. Beef, pork, and chicken are often the first high-protein foods that come to mind, but you can also get protein from eggs, beans, legumes, yogurt, cottage cheese, and tofu. Protein shakes are a good (and convenient) option, as well.
Balance out your plate. Make sure you’re getting what you need from the other two macronutrients—healthy fats and complex carbs—too. Fiber-rich vegetables, whole grains, and healthy fat sources like olive oil and avocados will help you get a wide variety of nutrients to complement the protein you consume.
Do strength training 2–3 times per week. Consuming protein is great. Combining it with regular exercise is even better. Do strength-training exercises for all major muscle groups a few times a week to help build and support healthy muscle mass.
Incorporating more protein into your day does more than support your body’s insulin sensitivity; it pays big dividends for your overall health as well. Consult with your doctor before making major changes to your diet.
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