Recent findings challenge conventional wisdom around protein intake, revealing that protein plays a significant role in blood sugar regulation, which may be just as important as managing carbohydrates. A new study from the University of British Columbia (UBC) suggests that protein’s effect on insulin levels is more complex than previously thought, opening the door to personalized nutrition strategies that could improve health outcomes, from managing weight to reducing the risk of chronic diseases.
The research, published this week in Cell Metabolism, examined how the body’s insulin response varies when consuming carbohydrates, proteins, and fats. Traditionally, glucose from carbohydrates has been known to trigger insulin production, but this study found that both protein and fat can also provoke an insulin response, although in differing amounts from person to person. “Insulin is central to human health,” says Dr. James Johnson, a professor at UBC and lead author of the study. “Our findings lay the foundation for a more personalized approach to nutrition that could help in managing conditions such as diabetes, obesity, and even certain types of cancer.”
The role of insulin, a hormone that helps regulate blood sugar and convert food into energy, has long been associated with the intake of carbohydrates. However, with increasing popularity of high-protein diets, such as those promoted by athletes and fitness enthusiasts, the idea that protein is the key to sustained energy and steady blood sugar is taking hold. Protein is known to promote feelings of fullness, which can aid in weight loss by reducing overall calorie intake.
Despite the growing interest in protein, experts caution against oversimplifying the “protein vs. carb” debate. Nutritionist Sam Rice, author of The Midlife Method: How to Lose Weight and Feel Great After 40, notes that while protein can help keep you full for longer, it’s important to consider individual differences in insulin response. “While protein and fats can trigger insulin production, how much insulin is released can vary significantly from person to person,” says Rice. “We still need more research to understand whether this variability could contribute to insulin resistance, similar to the effects of a high-carb diet.”
As we age, our protein requirements shift. According to the British Nutrition Foundation (BNF), the average adult requires around 56 grams of protein per day for men and 45 grams for women, but these needs can increase based on factors such as activity level, pregnancy, and breastfeeding. Protein is crucial for muscle maintenance, bone health, and immune function, all of which are essential as we age.
In midlife, particularly, increasing protein intake can help combat muscle loss associated with aging. Research suggests that both animal and plant-based proteins can play a role in maintaining muscle mass, but the type of protein matters. Animal sources, such as eggs, fish, and lean meats, provide all the essential amino acids the body needs, while many plant proteins (e.g., beans, rice, and nuts) are incomplete and require combination to form a complete amino acid profile. However, plant-based protein sources like soy, quinoa, and chia seeds are exceptions and can offer complete amino acids on their own.
A recent study published in the American Journal of Clinical Nutrition suggests that increasing plant protein intake by just 3% could significantly reduce the risk of chronic diseases, cognitive decline, and mobility issues in older women. Plant protein sources, rich in fiber, vitamins, and antioxidants, may also support mental health, helping reduce memory impairments and depression.
Protein also plays a crucial role in maintaining lean muscle mass, which naturally declines with age. Experts like Professor Roy Taylor of Newcastle University emphasize that physical activity is just as important as protein intake in preventing muscle loss. “Lack of exercise combined with poor diet can lead to an increase in fat around the midsection, which strains the pancreas and may increase the risk of diabetes,” Taylor explains. “Exercise is key to managing insulin responses and maintaining overall health.”
Incorporating a variety of protein sources into your diet is essential. For those who prefer plant-based options, pulses like beans and lentils, quinoa, nuts, and dairy products are excellent sources of protein. A handful of nuts (30 grams) provides around 8 grams of protein, while 200 ml of milk contains 7 grams. Eggs, though often criticized for their cholesterol content, remain an affordable and highly nutritious source of protein, offering 7 grams per medium-sized egg.
In conclusion, while the protein versus carb debate is far from settled, it is clear that protein plays a crucial role in maintaining health at every stage of life. From muscle preservation to blood sugar regulation, ensuring an adequate intake of protein, in combination with regular physical activity, is essential for overall well-being.
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