Excess Protein Raises Blood Glucose And Insulin Too Much

This is a myth!

Main takeaway 🔽

Adding protein that’s rich in leucine (meat) to meals, will help increase insulin secretion and stabilize your blood glucose levels after meals.

Eating carbohydrate-rich meals that are low in protein will give you higher blood sugar levels, with less insulin secretion, leading to more fat storage.

Excess protein will equate into more calories, and anytime you consume excess calories you will store fat, albeit, excess protein is associated with less excess calories as compared to fat and carbohydrates.

(For the nerds 🤓)
Nillson et al. (2018) showed there was a correlation of insulin responses after meals with early incremental consumption of amino acids and protein. The strongest correlations were shown for leucine, valine, lysine, and isoleucine. Milk powder and whey were shown to have substantially lower blood glucose increases as compared to cod, gluten-low & gluten-high meals, bread, and cheese. The highest blood sugar increase was shown thirty minutes after consumption of cod, bread, and gluten with an even more considerable decrease in blood sugar levels at minute sixty after consumption.

Reconstituted milk powder and whey had significantly lower glucose spikes but higher levels of insulin released; therefore, more of the sugar is absorbed and utilized by the cells. The meals containing bread, cod, and gluten were shown to have lower amounts of leucine, the highest increase in blood glucose levels, and a half or less the amount of insulin released.
Therefore, if more glucose is released and even more is unused by the cells, then excess glucose will then be stored as glycogen and also converted to fat in the liver.
Protein does increase insulin, but at different levels; food proteins differ in their ability to stimulate insulin release. It is thought to be because of the amino acid profile of the food. Leucine, Alanine, and Arginine (fuels used by the pancreas to make energy) are associated with a higher release of insulin. Milk proteins have insulinotropic properties containing the predominating insulin secretagogue. We see our most substantial increases in blood sugar levels in carbohydrate-rich meals.

Meals in the study that were higher in the amino acid leucine were shown to have more stable blood sugar levels. Isoleucine, Lysine, and Valine were also demonstrated in correlation to better insulin responses.