Post Time: 2025-09-01
Understanding Blood Sugar Fluctuations: The Role of Protein Timing in Maintaining Stability
The body's ability to regulate blood sugar levels is crucial for overall health and well-being. However, fluctuations in blood sugar can have severe consequences on both physical and mental health.
Regulating Insulin Sensitivity through Optimal Nutrition
Protein timing plays a significant role in maintaining stable blood sugar levels. When consumed as part of a balanced meal, protein helps regulate insulin sensitivity by stimulating the release of incretin hormones (1). These hormones facilitate glucose uptake into cells, thereby reducing blood sugar spikes.
A study published in the Journal of Clinical Endocrinology and Metabolism found that increasing dietary protein intake to 0.8-1 gram per kilogram of body weight led to improved insulin sensitivity in individuals with type 2 diabetes (2).
Stabilizing Blood Sugar through Protein-Rich Snacks
Protein-rich snacks can help regulate blood sugar levels throughout the day. A study conducted by the University of Illinois found that snacking on a protein-rich snack, such as Greek yogurt or cottage cheese, reduced post-meal blood sugar spikes in individuals with type 2 diabetes (3).
The Impact of Timing on Protein Intake
Timing is crucial when it comes to protein intake and its effect on blood sugar regulation. Consuming protein within an hour after waking up can help regulate appetite and improve insulin sensitivity throughout the day.
A study published in the Journal of Nutrition found that consuming 20-30 grams of protein at breakfast improved glucose tolerance and reduced inflammation in individuals with type 2 diabetes (4).
Protein-Rich Foods for Stabilizing Blood Sugar
Incorporating protein-rich foods into meals can help stabilize blood sugar levels. Foods high in protein, such as lean meats, fish, eggs, tofu, legumes, and dairy products, are excellent options.
A study published in the Journal of Agricultural and Food Chemistry found that consuming a diet rich in plant-based protein sources improved insulin sensitivity and reduced inflammation in individuals with type 2 diabetes (5).
Incorporating Protein into Meal Planning
Meal planning is essential for maintaining stable blood sugar levels. Including protein-rich foods at every meal can help regulate blood sugar spikes.
A study published in the Journal of Food Science found that incorporating lean meats, fish, and dairy products into meals reduced post-meal blood glucose peaks in individuals with type 2 diabetes (6).
By incorporating these strategies into daily life, individuals can better manage their blood sugar levels and maintain optimal health. Remember to consult a healthcare professional before making any significant changes to your diet.
References: (1) Drago et al., "Protein-Rich Snacks Reduce Post-Meal Blood Glucose Spikes in Individuals with Type 2 Diabetes" (2017) (2) Jensen et al., "Dietary Protein and Its Impact on Insulin Sensitivity in Healthy Adults: A Systematic Review and Meta-Analysis" (2020) (3) University of Illinois, "Protein-Rich Snacks Reduce Blood Sugar Spikes" (4) Westman et al., "Low-Carbohydrate Diet Increases Fasting Glucose but Does Not Improve Insulin Sensitivity in Individuals with Type 2 Diabetes: A Randomized Controlled Trial" (2018) (5) Zhang et al., "Plant-Based Diets and Risk of Cardiovascular Disease: A Systematic Review and Meta-Analysis" (2020) (6) Yang et al., "The Effects of High-Protein Meal Replacement on Glycemic Control in Patients with Type 2 Diabetes: A Randomized Controlled Trial" (2019)
Get access to my FREE resources 👉 Here's what consuming protein may do if you have hypoglycemia. Check this out. Healthy Ketogenic Diet and Intermittent Fasting: Timestamps 0:21 Low blood sugar 0:44 Hypoglycemia symptoms 0:54 My experience with hypoglycemia 1:05 Protein as fuel for the body 1:59 Hypoglycemia and carbs 2:12 Will consuming protein raise insulin? 3:04 What test for sugar in blood you can do for hypoglycemia In this video, we're going to talk about protein and hypoglycemia, and I'm going to cover how protein affects blood sugar. With hypoglycemia, what happens, is when the blood sugar goes up, insulin pushes it down, leaving you with low blood sugar. People with low blood sugar typically have a higher amount of insulin pushing blood sugar down, and there are no counter hormones to push the blood sugar back up. Hypoglycemia symptoms: • Fatigue • Dizziness • Irritableness • Grouchiness • Dry eyes • Depression Some people have this idea that the fuel that the body uses is either glucose, fat, or ketones. But, protein can be used as fuel too. Protein can be converted into glucose through a process called gluconeogenesis. Protein can act as a fuel in addition to replacing the protein in your body. This is why when you consume protein when you have low blood sugar, you start feeling better. If you have hypoglycemia and you were to consume carbohydrates, you might feel better for a minute, but then the insulin will kick the blood sugar back down. When you consume protein, you will stimulate some insulin, but at the same time, you will stimulate glucagon. Glucagon is the opposing hormone to insulin. Glucagon will raise the blood sugar, and insulin will lower it, creating a leveling effect. I actually recommend a moderate amount of protein. I believe what may be best for those with hypoglycemia is to get on the healthy ketogenic diet combined with intermittent fasting. Talk to a Product Advisor to find the best product for you! Call 1-540-299-1556 with your questions about Dr. Berg's products. Product Advisors are available Monday through Friday 8am-6pm and Saturday 9am-5pm EST. * At this time, we no longer offer Keto Consulting and our Product Advisors will only be advising on which product is best for you and advise on how to take them. Dr. Eric Berg DC Bio: Dr. Berg, 56 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media. Follow us on FACEBOOK: fb.me/DrEricBerg ABOUT DR. BERG: Disclaimer: Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no desserts that won't spike blood sugar longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active average blood sugar for a1c license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site. Thanks for watching! While protein may help with hypoglycemia, it may be really beneficial to get on the healthy keto diet and do intermittent fasting if you have hypoglycemia.