Down this ‘shot’ before meals for lower blood sugar

It’s no secret that the dangers of diabetes go far beyond simply the level of sugar in your blood.

In fact, living with this metabolic disorder that affects how your body takes in and uses glucose skyrockets your risk of multiple other diseases from heart disease to retinopathy.

And while lifestyle changes like diet and exercise can help defeat blood sugar problems, they’re not always easy to stick to.

But hopefully, if you’re still able to manage your condition without resorting to medication — you’d probably like to keep it that way.

Luckily, recent research from a team of scientists at Newcastle University in Tyne, England may have found an easier answer…

A simple “whey” to lower blood sugar you can put into action before every meal…

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Improved glucose control

Researchers determined that drinking a “shot” of whey protein before meals could help people living with type 2 diabetes better manage their blood sugar levels.

The scientists recruited 18 participants who spent one week drinking a 100-milliliter (ml) shot, containing 15 grams (g) of protein, 10 minutes before each meal. Then, they spent another seven days consuming a supplement that had no protein in it before meals.

The entire time, the researchers were keeping track of their continuous glucose monitor data, which periodically tracks blood sugar levels.

And the results were clear…

If you want to control your blood sugar, a protein drink before meals is an effective tool to help you do just that.

When participants consumed whey protein before eating:

• Their glucose levels were significantly better during the week.
• They had two additional hours of controlled glucose levels compared to the week they didn’t drink a protein shot.
• Their blood sugar levels were 0.6 millimoles per liter (mmol/L) lower than the no protein week.

“We believe the whey protein works in two ways, firstly, by slowing down how quickly food passes through the digestive system and secondly, by stimulating a number of important hormones that prevent the blood sugars climbing so high,” said Daniel West, PhD, study author and senior lecturer at the Newcastle University Human Nutrition Research Centre.

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Choosing your protein powder

There are just a few things to keep in mind…

The first is that far too many protein powders on the market have toxic ingredients lurking in them.

So be sure to follow the recommendations from my colleague, Jenny Smiechowski, on how to choose the safest option.

And second, be on the lookout for branched-chain amino acids (BCAAs), which are a popular ingredient in protein powders.

While these are essential amino acids your body needs, too much can make you gain weight, spoil your mood and even shorten your life.

Sources:

Protein powder before meals helps manage type 2 diabetes, study says – Integrative Practitioner