Post Time: 2025-07-18
Protein is a vital nutrient that plays a significant role in maintaining healthy blood sugar levels. It helps to regulate glucose metabolism, insulin sensitivity, and overall energy production. When it comes to protein intake, the general recommendation is 0.8-1 gram of protein per kilogram of body weight daily for optimal health.
However, research suggests that consuming higher amounts of protein can have a more pronounced effect on blood sugar regulation. A study published in the Journal of Nutrition found that participants who consumed a high-protein diet (1.6 grams/kg/day) experienced improved insulin sensitivity and reduced blood glucose levels compared to those who followed a low-protein diet.
The Connection Between Protein, Insulin Sensitivity, and Blood Sugar
Protein's impact on insulin sensitivity is multifaceted. It stimulates the production of glucagon-like peptide-1 (GLP-1), an incretin hormone that enhances insulin secretion and sensitivity. Additionally, protein-rich foods often contain other nutrients like fiber, healthy fats, and various vitamins and minerals that support optimal glucose metabolism.
A diet rich in protein can also help regulate blood sugar levels by reducing the likelihood of postprandial spikes. A study published in the International Journal of Obesity found that participants who consumed a high-protein breakfast experienced improved glycemic control compared to those who ate a low-protein meal.
The Benefits of Protein-Rich Foods for Blood Sugar Management
Incorporating protein-rich foods into your diet can have numerous benefits for blood sugar management. Lean meats, fish, eggs, tofu, legumes, and nuts are all excellent sources of protein that can help regulate glucose metabolism. For example:
- Eggs: A rich source of protein and choline, which supports insulin sensitivity.
- Greek yogurt: High in protein and calcium, both essential for optimal blood sugar regulation.
- Legumes: Packed with plant-based protein, fiber, and various minerals that support glucose metabolism.
A balanced diet that includes a variety of whole foods can help maintain healthy blood sugar levels. Protein is an essential component of this diet, as it plays a significant role in regulating insulin sensitivity and glucose metabolism. By incorporating protein-rich foods into your meals and snacks, you can take the first step towards achieving optimal health and well-being.
Optimizing Your Diet for Better Blood Sugar Regulation
While protein is an essential nutrient for blood sugar regulation, other factors also play a crucial role. A balanced diet that includes:
- Fiber: Found in whole grains, fruits, vegetables, and legumes.
- Healthy fats: Sources include nuts, seeds, avocados, and olive oil.
- Vitamins and minerals: Essential for optimal glucose metabolism.
By incorporating a variety of protein-rich foods into your diet alongside these other essential nutrients.
Get access to my FREE resources 👉 NEW KETO RECIPES CHANNEL: Do you still have high blood sugar in the morning, even without consuming sugar? Here’s what you need to know. Timestamps 0:20 Gluconeogenesis 0:50 Why does this happen? 1:20 The dawn phenomenon 1:40 Insulin 2:15 Blood sugar 3:18 What you can do Today we’re going to talk about why you might have high blood sugar in the morning even though you’ve had zero sugar. You might even have your first meal and notice that your blood sugar levels actually go down. What’s up with that? Your liver is actually what’s making the sugar. The name for this is called gluconeogenesis. The liver is making new sugar out of protein, ketones, or fat. Everyone has a little bit of this going on. To an extent, this is a normal reaction due to hormone fluctuations. To a very small degree, you’ll have blood sugar fluctuations throughout the night and throughout the day. But, when you have too much of this, it’s called the dawn phenomenon. The dawn phenomenon is a situation where you wake up, and your blood sugars are too high. This is likely due to insulin resistance. Insulin resistance makes the dawn phenomenon a lot worse. All of this goes back to insulin, which stores fat, and is supposed to keep gluconeogenesis from happening. When you have insulin resistance, in certain parts of your body, you don’t have enough insulin. But, in other parts of the body, you have too much insulin. A normal blood sugar level is about 80. This would mean you have about 1 level teaspoon of sugar in all of your blood or 5 grams. For every 10 points that your blood sugar goes up, that’s an increase of 1/2 gram. If your blood sugar is 120 in the morning, this means you have an extra 2 grams of sugar in all of your blood. This is not an outrageous amount that will cause a lot of problems. What you can do if you have high blood sugar in the morning: 1. Give it time 2. Take things to speed up the process (potassium, magnesium, zinc, and vitamin B12) 3. Exercise (walk for about 20 minutes) Talk to a Product Advisor to find the best product for you! Call 1-540-299-1556 blood sugar control tips 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, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg’s Nutritionals. He no longer random blood sugar 70 practices, but focuses on health education through social media. DR. BERG'S SHOP: 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 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 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. Thanks for watching! I hope this video helps you better understand why you might have high blood sugar in the morning, even if you don’t blood sugar self monitoring consume sugar.