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I want to say something straight here you see there’s a big difference between something that increases your blood sugar or has a high glycemic load versus something that just triggers an insulin response a lot of us think that they’re unified but the thing is they’re two different processes entirely you see there are foods that we can eat that actually still elicit an insulin response so let me explain how this works because I’m going to talk mainly about whey protein because I have a lot of people ask me about whey protein all the time is it a good to take how does it work in the body is it safe all these kind of things and the thing is I’m pretty neutral on whey protein it all depends on the quality and all depends on the kind but let me explain how this whole process works when it comes to insulin because that whey protein that you’re consuming does in fact spike your insulin and it spikes it quite a bit when we consume sugar it raises our blood sugar naturally now our pancreas as a response to that says I need to create insulin or produce insulin so that this sugar that is now floating around through the bloodstream can get utilized by the cell and go into the proper place you see for example someone that has diabetes has that insulin resistance where their body really doesn’t produce insulin well so when they consume sugar their blood sugar stays high because they have a lot of glucose floating around well the thing is that insulin is just a response triggered by the glucose we can still have an insulin response happen from other foods in fact it happens from amino acids a lot protein in general is one of the most what is called insulin Oh genic foods that you can possibly eat and whey protein is absorbed so fast and the amino acids are released so quickly from that form of protein that the insulin spike is really really high because the body still says I need to release insulin so that these amino acids can get shuttled into where they need to go so you’re still having the same kind of response you’re just not loading your blood sugar you’re not loading your muscle glycogen now you can take advantage of this because if you’re someone that’s on like a low-carb diet for instance ordinarily you would need the carbohydrates to shuttle the protein into the muscle cell a little bit better but if you’re eating a low-carb diet you finish your workout and you slam away protein shake well you’re going to get that spike in insulin that is going to allow that protein to get shuttle the muscle to recover it that much better so here’s a bonus that’s actually pretty cool in 2005 the American Journal of Clinical Nutrition did a little study they found that when you consume a whey protein shake shortly after eating a meal you could lower your blood sugar dramatically from that meal so for example people that are diabetic that eat lunch and have a rise in blood sugar that ordinarily wouldn’t decline because they’re not getting the proper amount of insulin response to that glucose if they have a protein shake with way it’s going to spike their insulin enough that it’s going to help that glucose that is in the bloodstream shuttle in even better so if you’re trying to control your blood sugar having a little bit in the way of protein or a whey protein shake might not be a bad thing the best advice that I can give you when shopping around for protein is get one that’s high quality try to find one that’s grass-fed and try to get away protein isolate so that it’s 90% or more protein and doesn’t have a lot of these additives and fillers and other colorings and flavors and stuff like that well that’s all there is to it I just wanted to clear that up and let you know there is a difference between blood glucose and insulin as always I’ll see you in the next video with more tips and tricks on how to get the most out of your diet to achieve what you want to achieve see you soon
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How Does Whey Protein Affect Fat Loss and Insulin:
Yep, whey protein can cause an increase in insulin, just like sugar! Learn about how it works!
How does whey protein affect insulin and fat loss? Isn’t whey a protein, not a carb??
Effect of Whey Protein on Insulin
Whey is one of the two main proteins in milk – the other is casein. Whey, like all proteins, is made up of amino acids, the building blocks of protein. When we consume protein, we then break down these amino acids and use them for muscle growth and tissue repair.
Whey contains all three BCAAs along with all of the essential amino acids.
Whey is highly insulinogenic – consuming whey leads to a sharp increase in insulin levels.
This response does not have to do with blood sugar levels – when a food has a high glycemic index, consuming it will cause a large increase in blood sugar levels. In response to this, the body produces insulin to combat the high blood sugar and allow glucose to enter our cells for energy. This is not what is happening when we consume whey – insulin release is responding to amino acids, not glucose levels.
Insulin binds to cells to allow them to take up energy, which can be glucose or amino acids from proteins. The amino acids in whey cause an insulin release. Whey also leads to the release of GIP and GLP-1, two gastrointestinal hormones that also raise insulin levels.
This increase in insulin is actually a good thing! Whey is a fast acting protein, and the spike in insulin allows amino acids into the muscle cells to encourage repair, helping us to gain muscle and heal quickly.
Consuming whey protein has actually been shown to lower blood glucose levels when consumed during or directly before a meal. A 2005 study in the American Journal of Clinical Nutrition found that when whey was combined in a high-sugar meal, individuals with type-2 diabetes had a lower blood glucose level following the meal than if no whey was consumed. This is thought to be because the increased insulin aided the body in glucose digestion.
Generally, the better the whey, the higher the insulin spike and thus the more effective at delivering building blocks into the cells for the purpose or repair and growth.
Best to consume whey directly following exercise. It is quickly broken down and made available to muscle cells for repair post workout.
Whey protein isolate contains 90% protein and thus has less lactose, fat and cholesterol than whey protein concentrate. To get the most out of your protein, go for the whey protein isolate. You will experience less bloating and get more of the benefits – lean, ripped muscles.
Too much protein is dangerous, so be sure not to consume excess protein. Excess protein can lead to increased fat storage and calcium loss, which can lead to osteoporosis.
1. Facts about Diabetes and Insulin
2. What is Whey Protein?
3. Effect of whey on blood glucose and insulin…
4. Metabolic effects of amino acid mixtures…
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