Attention! THIS super healthy protein raises blood sugar levels; Know the best time to consume whey

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Consuming whey protein just before breakfast reduces blood sugar spikes and improves the body\’s insulin response

New Delhi: Lately, the popularity of plant-based nutrition has increased with more and more people veering towards clean and healthy eating in an effort to improve their health standards around the world, especially after the covid-19 outbreak.

Whey Protein1 It is one such natural supplement that is used during resistance exercise to help boost muscle protein synthesis and lean muscle growth. Loaded with an amount of essential amino acids, whey protein helps you gain strength, gain muscle mass, and lose significant amounts of body fat in a healthy way.

What is Whey Protein?

A blend of whey protein isolates – the liquid part of the milk that separates out during cheese making, this protein is found in the water part and separates out as a by-product after the milk has coagulated.

It then goes through various processing steps to become whey protein powder and is added to shakes, meal replacements and even protein bars.

What\’s the deal with whey protein?

Despite its high nutritional value, whey protein has been criticized for its postprandial or postingestion insulin response, especially during the day or evening.

According to health experts, those following a ketogenic diet are told to avoid 100 percent protein drinks after dark because they can kick you out of ketosis.

Research says2 while whey protein causes an increase in serum levels of leucine, isoleucine and valine, it also causes an increase in glucose-dependent insulinotropic polypeptide hormone (GIP) and glucagon-like peptide 1 (GLP-1 ).

Experts suggest that whey protein not only causes an increase in serum insulin levels, but also increases insulin, GIP. GLP-1 is higher than the carbohydrates in white bread.

However, a slower-digesting protein like casein helps reduce the overall insulin response.

A study published in the International Journal of Sport Nutrition and Exercise Metabolism3 reported that whey protein isolate absorbs at a rate of about 8g/hour, mostly die from the fact that whey is not broken down into small enough peptides by the natural enzymes of the our body in time to be absorbed.

Experts also say that when insulin is present in high amounts, fat burning eventually stops, so whey consumption should be completely avoided during the evening hours, especially before bed when avoiding spikes in fat is key. insulin.

When To Consume Whey Protein?

According to studies4, consuming whey protein just before breakfast reduces blood sugar spikes and improves the body\’s insulin response. Protein consumption also stimulates the production of glucagon-like peptide-1.
The study, published in Diabetologia, the journal of the European Association for the Study of Diabetes, included 15 people with well-controlled type 2 diabetes who were not taking any medications. These participants consumed, on two separate days, 50 g of whey in 250 mL of water along with a standardized high glycemic index breakfast. The breakfast contained 3 slices of white bread and sugar-containing jelly; a meal designed to produce the maximum postprandial glucose spike.

Results showed that during the entire 180-minute post-meal period, glucose levels were reduced by 28% after preloading with whey protein compared with no whey protein. Insulin and C-peptide responses were also significantly higher in the whey protein group.

Disclaimer: Hints and tips mentioned in the article are for general informational purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietitian before starting any fitness program or making any changes to your diet.

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