Eat protein serving first to prevent diabetes
Do you know
that the number of individuals acquiring diabetes, particular Type 2
diabetes or adult onset diabetes is increasing? What makes this news
more alarming is the fact that diabetes nowadays is not only hitting
adults. There are even some reports suggesting that young people and
acquiring diabetes. Around sixteen million individuals in the country
are suffering from diabetes according to the United States Centers for
Disease Control and Prevention.
Much has been
said about the link between a high carb diet and diabetes but very
little is documented about the connection between protein and diabetes.
In fact, the role of protein in the diet of people at risk or suffering
from diabetes has been marred in controversy. According to old
studies, most of the protein consumed was converted to glucose in the
liver and raises blood glucose level as it entered the bloodstream.
carbohydrate, protein is also converted into glucose by a process
called gluconeogenesis. And also similarly, the speed of this process
depends on the amount of insulin secreted by the pancreas and the blood
the same studies, diabetic individuals convert protein to glucose very
rapidly which can lead to a very negative effect on blood glucose
level. In healthy, normal individuals, the intake of protein can
stimulate insulin release as much as carbohydrates can. This has led
experts to believe that eating protein does not help avoid hypoglycemia.
studies have shown that while an estimated 50% to 60% of protein
consumed is converted to glucose, it does not enter the bloodstream and
thus does not raise the rate of glucose discharge by the liver. Nobody
has yet to discover where the glucose goes. One theory speculates that
it is probably stored in the liver or muscles as glycogen. But experts
agree that it is least likely to affect blood glucose levels.
Now it is
recommended that people with or at risk of acquiring diabetes include
more protein in their diets. The suggested amount of protein is 15 to
20 percent of the daily calorie intake. The protein however should be
distributed throughout all the meals. In eating animal protein, one
should make sure to choose only the lean parts and combine them with
non-animal protein like those found in vegetables.
The amount of
protein intake must not increase above 20 percent of calories though,
as this may lead to the development of kidney disease. People
with kidney problems should reduce the amount of protein intake to slow
down or halt the progression of the disease.
One way to
include more protein in your diet to help prevent diabetes is
to have protein servings first during mealtime then have carbohydrate
rich foods served second.
An advantage of
having protein serving first during mealtime is that it can reduce the
amount of carbohydrate intake of your body. The logic here is that you
would already feel full after the serving of protein so you would have
less inclination to consume carbohydrates.
have diabetes or who are at risk of getting the disease do not have the
ability to process carbohydrates particularly sugars properly. This is
why a diet high in carbohydrates has always been linked to an increased
risk of diabetes. Individuals suffering from diabetes and those who
believe they are at a moderate or high risk of getting the disease must
carefully follow a diet regimen that is low in carbohydrates. This is
to ensure that their sugar levels would not be affected by an increased
intake of carbs.
One simple fact
that people should remember about carbohydrates is that they all break
down into simple sugars. Whether you are eating complex carbohydrates
like brown rice or whole wheat bread or you are consuming simple sugars
like candies and white sugar, they would all end up as simple sugars
inside your body.
simple carbohydrates differ only in the rate at which they are
converted to basic sugars. Carbohydrates are converted to simple sugars
from five minutes to 3 hours after consumption. Complex carbohydrate
breaks down slower than simple sugars. This means that the impact of
simple sugars and complex carbohydrates in the blood sugar level of
must therefore take note of their daily carbohydrate consumption in
order to prevent diabetes. This is a very important thing to do if you
really do not want to raise your blood sugar level. A good and
effective way to achieve this is to eat a protein serving first during