How Protein Can Help Manage Blood Sugar Levels

It’s not often that protein and sugar go hand-in-hand: A slab of salmon is rarely coated in sugar, and we certainly don’t douse our steaks with maple syrup.

However, within our bodies, protein and blood sugar have a crucial relationship.

When you pair protein with fiber, you create a powerhouse duo that can help stabilize blood sugar levels and enhance weight loss efforts. This combination promotes a feeling of fullness and helps prevent the blood sugar spikes and crashes often associated with high-sugar diets.

So, while protein and sugar might not mix on your plate, their synergy inside your body is key to maintaining balanced energy and supporting your health goals.

How Does Blood Sugar Affect the Body?

First, let’s understand blood sugar levels.

When we consume sugary foods like candy or soda, or even carbohydrate foods, which are essentially long sugar chains, the sugars move quickly through the digestive system and into the bloodstream.

In effect, this rapid absorption can cause a spike in blood sugar levels, leading to a burst of energy followed by a crash. This rollercoaster can leave us feeling hungry again soon after, making it harder to curb cravings and maintain stable energy levels.

Does protein lower blood sugar? It can.

By combining protein foods with fiber-rich foods, you can slow down the absorption of sugars, stabilize high blood sugar levels and enhance satiety, helping to curb those frequent hunger pangs and support more consistent energy throughout the day. For a more in depth-look at protein and hunger, see our exploration of protein and satiety.

How Do Protein and Fiber Work Together to Manage Blood Sugar Levels?

After eating protein foods, like a chicken breast, tofu dish or protein shake, the amino acids can slow the flow of sugars through the digestive system.

How so?

Protein requires a more complex digestive process, which can delay the absorption of sugars. This slower digestion helps to moderate the release of glucose into the bloodstream, preventing rapid blood sugar spikes and subsequent crashes resulting in low blood sugar.

Fiber can also slow the release of sugars — perhaps even more so.

Fiber, found in fruits, vegetables, whole grains and legumes, forms a gel-like substance in the gut. This gel slows the digestion and absorption of sugars by creating a barrier that slows down the passage of food through the digestive tract. This prolonged digestion time means that sugars are released more gradually into the bloodstream, reducing the likelihood of rapid blood sugar spikes.

Together, protein and fiber create a powerful combination that not only helps with blood sugar control but also promotes sustained feelings of fullness. This synergy can contribute to better weight management and overall health by curbing cravings and providing steady energy throughout the day.

How to Add Protein to Your Diet to Manage Blood Sugar Levels

For those who regularly experience unhealthy high blood sugar levels, there are numerous foods that combine protein, fiber and overall nutrition that should be included in a healthy diet. These include plant proteins like:

• Black, kidney and pinto beans
• Hummus and falafels
• Brown, green or yellow lentils
• Black-eyed or split peas
• Edamame and soy nuts
• Almond butter, peanut butter and cashew butter
• Tempeh and tofu

It’s also recommended to add fish to your plate at least twice a week. This can include:

• Tuna
• Herring
• Mackerel
• Rainbow trout
• Sardines
• Salmon
• Catfish
• Cod
• Flounder
• Haddock
• Halibut
• Tilapia
• Shellfish, like clams, crab, lobster, scallops, shrimp and oyster

For those looking to incorporate healthy animal proteins, the options are nearly endless. Consider adding:

• Poultry, like chicken, turkey and Cornish hen
• Reduced-fat and/or cottage cheese
• Whole eggs
• Low-fat, lean beef
• Lamb chop, leg or roast
• Veal loin chop or roast
• Canadian bacon or tenderloin
• Game, like buffalo, duck, rabbit or venison

Protein Shakes and Powders

For those of us who don’t have the time or desire to cook a home meal, protein meal replacement shakes provide a convenient alternative for getting your daily protein intake. Typically packed with roughly 20 grams of protein per serving, they’re an effective way to:

• Maintain steady blood sugar levels
• Support muscle health
• Keep you feeling full and satisfied

That said, there are a number of protein powders on the market. Let’s explore:

• Whey protein powder – Derived from milk, whey protein is a complete protein with all nine essential amino acids. This fast-digesting protein helps stabilize blood sugar levels post-workout by rapidly supplying amino acids to the muscles. However, it may not be suitable for those with lactose intolerance.
• Casein protein powder – Also derived from milk, casein protein digests more slowly compared to whey, providing a sustained release of amino acids that can help maintain stable blood sugar levels over longer periods. It’s often used before bed to support overnight muscle recovery.
• Pea protein powder – A plant-based protein that’s rich in essential amino acids and easy to digest, pea protein is a good choice for vegetarians and vegans. It’s also often hypoallergenic, making it suitable for those with dairy or gluten sensitivities. Pea protein also offers a balanced release of amino acids and supports stable energy levels, supporting healthy blood sugar levels.
• Hemp protein powder – Made from hemp seeds, this plant protein powder is rich in omega-3 and omega-6 fatty acids. It’s also plant-based and contains fiber, which can aid in blood sugar control by slowing digestion and promoting more gradual sugar absorption. Learn more about combining protein powder with fiberto see how these two powerhouse ingredients work together.
• Soy protein powder – Derived from soybeans, soy protein is a complete protein and a good alternative for those who avoid animal products, helping with blood sugar regulation and supporting muscle health.

Manage Blood Sugar Levels With INVIGOR8 Protein Shakes

So, does protein lower blood sugar? are a hefty bunch, slowing down digestion and the release of sugars into the bloodstream. As such, bolstering each of your meals with plant- or animal-based protein can help you with blood sugar regulation, prevent rapid spikes and crashes and keep you feeling fuller for longer.

For a nutrient packed meal replacement option, try the INVIGOR8 All-in-One organic superfoods powder. With protein powder ingredients including 20 grams of whey protein and eight nutritional complexes, this protein shake can help to stave off hunger and unhealthy cravings while also maintaining healthy blood sugar levels within the body.

Plus, the Superfood Shake comes in four delicious flavors — French Vanilla, Chocolate Brownie, Salted Caramel and Natural Strawberry — for unrivaled flavor and health benefits.

Try your first scoop today on its own or in our weight loss kit.

Sources:

1. Mass General Brigham. How to Control Blood Sugar With Diet
2. Joslin. Carbs, Protein and Fats – Their Effect on Glucose Levels