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High Protein Diets & Insulin

You have heard the benefits of low-fat and low-carb diets. Now, prepare to hear the virtues of high-protein diets. High-protein diets are the next big thing coming from the diet industry, but they are hardly a novel concept. Humans have been eating and thriving on high protein diets since our hunter-gatherer days. Hype aside, high-protein diets do have some advantages. If you have been wondering about the effects of a high protein diet on insulin, wonder no more.

  1. About Insulin

    • Insulin is the main storage hormone in your body. Insulin is mainly released in response to carb intake---as blood glucose levels rise, insulin is produced and released into the bloodstream to clear things out. It then shuttles the glucose into muscle and fat cells, to repair tissue damage or for storage, respectively.

    High Protein and Insulin

    • Although carb intake is primarily associated with raising insulin levels, high protein foods have also been shown to raise insulin levels. However, this comes without a corresponding rise in blood sugar. This might seem undesirable, but in the scenario of a high-protein food, the rise in insulin is negated by release of a chemical called glucagon. Glucagon balances the effect of insulin, removing the possibility of excessive fat storage upon eating high protein foods.

    High Protein and Insulin Sensivity

    • High protein diets also have another related benefit---improving insulin sensitivity. When the body is sensitive to the effects of insulin, less insulin needs to be produced to achieve an identical result. This conservation results in a lessened chance of hypoglycemia, which is a condition stemming from excessively low blood sugar.

    Optimizing High Protein Benefits

    • The best improvements in insulin sensitivity stemming from a high protein diet are seen where high protein is mixed with a low-carb diet. Restricting carb intake to less than 100 grams per day and eating extra healthy fats---oils (fish, olive, and flax) and natural fats like avocados----is the perfect combination to optimize the benefits of your high protein diet.

    Considerations

    • Remember that in eating a high protein diet, all protein is not created equal. Stick to mainly lean cuts of meat, fish, chicken, turkey, and eggs for your protein needs. Consumption of excessively fatty meats will increase your overall consumption of saturated fats, which can adversely affect cholesterol. Keeping your eye on overall health in addition to managing insulin levels will ensure a long and satisfying life.

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