Will consuming more protein and fat with carbohydrates reduce the glucose spike?

Effect of Protein and Fat on Blood Glucose Spikes

Consuming protein and fat with carbohydrates can significantly reduce glucose spikes, particularly when protein is consumed before or alongside carbohydrates.

Mechanism of Action

The addition of protein and fat to carbohydrate-containing meals affects postprandial glucose responses through several mechanisms:

Protein Effects

• Protein stimulates insulin secretion without increasing plasma glucose concentrations in individuals with controlled type 2 diabetes 1
• In individuals capable of secreting insulin, protein ingestion is just as potent as glucose ingestion in stimulating insulin secretion 1
• When protein is given with glucose, the mean insulin area is considerably greater than when glucose or protein is given alone 2

Fat Effects

• Fat can delay gastric emptying of carbohydrates, reducing the rate of glucose absorption 1
• The addition of fat can significantly reduce the glycemic response to high-glycemic index carbohydrates (e.g., potato) 3

Evidence for Reduced Glucose Spikes

Combined Macronutrient Effects

• When carbohydrate is consumed with protein and fat, the blood glucose response is reduced compared to carbohydrate alone 3
• In healthy individuals, the mean blood glucose value 60 minutes after carbohydrate + protein administration was significantly lower than after carbohydrate alone 4
• The addition of protein to a meal increases insulin responses to carbohydrates and slightly reduces the glycemic response 3

Food Order Matters

• Consuming carbohydrates last in a meal (after protein and vegetables) tends to lower blood glucose and insulin excursions with moderate certainty of evidence 5
• Protein-rich foods consumed before carbohydrates can delay gastric emptying and reduce postprandial glucose 5

Clinical Applications

For People Without Diabetes

• Consuming protein and fat with carbohydrates can help moderate glucose spikes
• Eating vegetables and protein before carbohydrates in a meal can reduce postprandial glucose excursions 5

For People With Type 2 Diabetes

• A high-protein breakfast can attenuate the postprandial glucose response and improve the metabolic response to a subsequent meal (second-meal phenomenon) 6
• Protein given with glucose can increase insulin secretion and reduce plasma glucose rise in type 2 diabetic individuals 2
• The addition of protein and fat to carbohydrate meals reduces the difference between glycemic responses to high and low glycemic index carbohydrates 3

Important Considerations

Protein Quality and Quantity

• Protein quality matters - animal sources generally have higher PDCAAS and DIAAS quality scores 1
• Consuming approximately 0.4 g protein/kg body weight in at least two meals daily can maximize muscle protein synthesis 1

Caution with Hypoglycemia Treatment

• Protein sources should not be used to treat hypoglycemia as they can enhance insulin response to carbohydrates without providing quick glucose 1
• For treating hypoglycemia, pure glucose (glucose tablets) or carbohydrate-containing foods without significant protein should be used 1

Practical Recommendations

1. Include protein and fat with carbohydrate-containing meals to reduce glucose spikes
2. Consider eating vegetables and protein before consuming the carbohydrate portion of your meal
3. For those with diabetes using insulin, be aware that high-fat and high-protein meals may require insulin dose adjustments due to delayed hyperglycemia 1
4. For individuals on fixed insulin doses, maintain consistency in carbohydrate intake timing and amount 1

By incorporating these strategies, you can effectively moderate glucose spikes after meals, which may contribute to better long-term glycemic control and metabolic health.