Protein and blood sugar levels: what you should know
Blood sugar levels are an important factor in health and well-being. A balanced diet plays a crucial role in this. Protein in particular can have a significant impact on blood sugar levels. This article tells you what you should know about protein and blood sugar levels.
1. What is protein?
Protein, also known as protein, is an important nutrient for the body. It is essential for tissue building and repair, hormone production, enzyme function and much more. Protein is found in various foods such as meat, fish, legumes, nuts and dairy products.
2. Protein and blood sugar levels
Unlike carbohydrates and sugar, protein increases blood sugar levels only slightly. This is because protein is digested more slowly and has less of an impact on insulin levels. Insulin is the hormone that regulates blood sugar levels. Adequate protein intake can therefore help to keep blood sugar levels more stable.
3. Low glycemic index protein sources
The glycemic index (GI) indicates how quickly a food causes blood sugar levels to rise. Low GI foods are digested more slowly and have less of an impact on blood sugar levels. Some low GI protein sources are:
- Chicken breast
4. The importance of the right amount of protein
Consuming the right amount of protein is important to maximize blood sugar benefits. The exact amount depends on various factors such as age, gender, weight and activity level. As a general guide, it's recommended to consume about 0.8 grams of protein per kilogram of body weight.
5. More tips for maintaining stable blood sugar levels
In addition to sufficient protein intake, there are other measures that can help to maintain a stable blood sugar level:
- Avoid sugary foods and drinks.
- Eat regularly and in small portions.
- Include high-fiber foods like whole grains, vegetables, and fruits in your diet.
- Avoid high-fat foods as they can increase insulin resistance.
- Get regular exercise and play sports.
Blood sugar levels play an important role in health and can be positively influenced by a balanced diet and sufficient protein intake. So make sure you're getting enough protein and also adopting other healthy eating and lifestyle habits to keep your blood sugar levels stable.