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Journalism of Courage
Written by Dr S K Wangnoo
On the face of it, my patient kept to a protein-rich diet, was going low on carbs and fat as part of a lifestyle correction to rein in his slightly elevated blood sugar levels. He exercised regularly too. Still there was no noticeable change in his counts. If anything, they were going up. What exactly was going on?
When discussing nutrition and blood sugar regulation, carbohydrates often take centrestage due to their direct impact on blood glucose levels. However, an interesting and sometimes overlooked aspect is that protein can also significantly influence insulin secretion — sometimes even more than carbohydrates. Especially, when there is a protein overload, say 60 to 75 gm per meal, which far exceeds the daily quota of 0.8 gm per kg of body weight, or 60 gm daily. Eating a lot of protein in one sitting — over 75 grams — could raise your blood sugar.
While carbohydrates are well-known for stimulating insulin release because they elevate blood glucose, certain proteins can also provoke a robust insulin response without substantially increasing blood sugar.
The key to this phenomenon lies in amino acids — the building blocks of protein. Certain amino acids, particularly leucine, isoleucine, valine, lysine, and arginine, are potent stimulators of insulin secretion. When these amino acids enter the bloodstream after protein consumption, they signal the pancreas to release insulin, sometimes in amounts comparable to or even exceeding that triggered by carbohydrate intake. Over time, too much insulin, for instance, can stress the pancreatic cells. This might cause the exhausted cells to stop releasing insulin normally or, in worst cases, to die. Your body needs insulin to maintain normal blood sugar levels.
Dairy Products: Milk, yogurt and cheese are high in protein and contain significant amounts of leucine and other insulin-stimulating amino acids. Research shows that whey protein, a component of milk, is especially potent in stimulating insulin secretion. For example, drinking a glass of milk or consuming whey protein can lead to an insulin spike even when blood glucose rises only modestly. This is one reason why dairy is often incorporated into post-workout recovery meals—it helps shuttle amino acids into muscles effectively.
Eggs: These are another source of protein-dense food, which is rich in leucine and lysine. While their carbohydrate content is minimal, studies suggest that eggs can still trigger insulin release. This effect is subtle compared to whey protein but significant enough to impact insulin management, particularly for people with insulin resistance.
Lean Meats: Chicken, turkey and meats are packed with amino acids like leucine and arginine that stimulate insulin. These foods tend to have minimal carbohydrates, yet they can elevate insulin levels substantially after a meal. The effect is particularly pronounced when protein intake is high and consumed in isolation rather than with a mix of carbs and fats.
Fish and Seafood: Salmon, tuna, cod, and other fish are excellent protein sources that also influence insulin release. Arginine, abundant in fish, is known to increase insulin secretion while supporting nitric oxide production, which aids in blood vessel health.
Plant-Based Proteins: Although most plant proteins contain carbohydrates, certain options like soy protein isolates, lentils, and peas are highly insulin-stimulating due to their amino acid profile. Soy protein, in particular, contains branched-chain amino acids that stimulate insulin effectively, sometimes more than expected based solely on their carbohydrate content.
Understanding that protein can trigger insulin is important for dietary planning. For those with type 2 diabetes or insulin resistance, consuming protein in moderation and pairing it with fibre and healthy fats can help prevent exaggerated insulin spikes. Conversely, athletes and those aiming for muscle growth may benefit from high-protein foods that promote insulin release, as insulin facilitates nutrient uptake and muscle protein synthesis.
Insulin response from protein varies, depending on the type of protein, the amount consumed, and individual metabolic health. Whole foods tend to produce a more balanced effect than isolated protein powders in many cases, but highly purified whey or soy proteins are particularly potent in stimulating insulin.
(Dr Wangnoo is senior consultant, endocrinology, Apollo Hospital, Delhi)
