QUESTION

I have type 2 diabetes. Is there any dietary advice for how to keep my blood sugar from spiking after meals?

ANSWER

For people with type 2 diabetes, blood sugar (glucose) can accumulate in the bloodstream after a meal. This phenomenon, called “spiking,” irritates blood vessels and throws your metabolism out of whack, increasing risk for cardiovascular disease and other ills. One way to help prevent this postmeal spike is a short, brisk exercise session before meals. Another, even easier way is…eating whey. Whey protein (that stuff you see sold in giant tubs in the bodybuilder and sports sections of health-food stores) is powdered, concentrated milk protein—made from the watery stuff that accumulates and rises to the surface of containers of cottage cheese and yogurt that you probably drain off. It’s a great premeal tonic for glucose control. Studies have shown that beginning a meal with a whey protein drink helps get postmeal insulin secretion into action, which, in turn, helps reduce glucose spiking. This effect was recently confirmed in a small international study that also pinpointed how whey protein works. The study took 15 people with type 2 diabetes, divided them into two groups and, eventually,  fed them a sugary breakfast. One group drank 50 grams (about three-and-a-half tablespoons) of whey protein dissolved in water before eating breakfast…and the other group drank just plain water. Each group took a turn at drinking the whey protein on different days so that the effect could be gauged on every participant. Results: When participants drank whey protein before breakfast, they accumulated 28% less blood glucose after the meal on average. And the whey had a strong and protective impact—insulin levels nearly doubled in whey drinkers within the first half-hour after eating and remained high. This happened because, in the whey drinkers, an insulin-stimulating hormone called glucagon-like peptide-1 (GLP-1) didn’t degrade as quickly as it normally would. The presence of additional GLP-1 gave insulin a better chance of doing its job. Here’s the kicker: The researchers pointed out that the effect of whey on glucose control and insulin secretion was better than what would be expected from using diabetes drugs such as glipizide (Glucotrol), glyburide (Glynase) and nateglinide (Starlix). Whereas the side effects of diabetes drugs can include headaches, joint aches, nasal congestion, back pain and flulike symptoms, whey protein is well-tolerated in doses of up to 50 grams per day, which is an amount that controls blood sugar spiking for most people. It is best to choose whey isolate instead of whey concentrate. Whey isolate is especially better for those who have a problem with lactose, since whey isolate has significantly less lactose than whey concentrate. The daily dosage should be adjusted so that you are taking the least amount you need to best control symptoms associated with blood sugar spiking—an amount that will differ from one person to another. People who have chronic kidney problems should seek medical supervision before supplementing their diets with any dose of whey protein. And if you are taking a diabetes medication and want to add whey to your diet, discuss with your doctor whether you will need to adjust your meds. Side effects of whey were not reported in the study, but high doses of more than 50 grams per day, particularly of whey concentrate, can cause digestive troubles such as increased bowel movements, nausea, thirst, bloating, cramps and lack of appetite. These effects are mostly caused by the lactose in whey products. Other possible side effects include tiredness and headache, low blood pressure and low blood sugar. So, everything in moderation if you decide to include a whey protein supplement in your diet. Also, people with allergies to milk should avoid whey (it is milk protein, after all). It can also interfere with certain drugs, such as levodopa for Parkinson’s disease, alendronate (Fosamax) for osteoporosis and quinolone antibiotics (such as Cipro) and tetracycline antibiotics such as doxycycline—so if you take any such drug, speak with your doctor or pharmacist for guidance on whether (and when) you can safely take whey protein and at what dosage. One good brand of whey isolate is NOW Foods Whey Protein Isolate.

I have type 2 diabetes. Is there any dietary advice for how to keep my blood sugar from spiking after meals?

 For people with type 2 diabetes, blood sugar (glucose) can accumulate in the bloodstream after a meal. This phenomenon, called “spiking,” irritates blood vessels and throws your metabolism out of whack, increasing risk for cardiovascular disease and other ills. One way to help prevent this postmeal spike is a short, brisk exercise session before meals.

Another, even easier way is…eating whey.

Whey protein (that stuff you see sold in giant tubs in the bodybuilder and sports sections of health-food stores) is powdered, concentrated milk protein—made from the watery stuff that accumulates and rises to the surface of containers of cottage cheese and yogurt that you probably drain off.

It’s a great premeal tonic for glucose control. Studies have shown that beginning a meal with a whey protein drink helps get postmeal insulin secretion into action, which, in turn, helps reduce glucose spiking.

This effect was recently confirmed in a small international study that also pinpointed how whey protein works. The study took 15 people with type 2 diabetes, divided them into two groups, and, eventually,  fed them a sugary breakfast. One group drank 50 grams (about three-and-a-half tablespoons) of whey protein dissolved in water before eating breakfast…and the other group drank just plain water. Each group took a turn at drinking the whey protein on different days so that the effect could be gauged on every participant.

Results: When participants drank whey protein before breakfast, they accumulated 28% less blood glucose after the meal on average. And the whey had a strong and protective impact—insulin levels nearly doubled in whey drinkers within the first half-hour after eating and remained high. This happened because, in the whey drinkers, an insulin-stimulating hormone called glucagon-like peptide-1 (GLP-1) didn’t degrade as quickly as it normally would. The presence of additional GLP-1 gave insulin a better chance of doing its job.

Here’s the kicker: The researchers pointed out that the effect of whey on glucose control and insulin secretion was better than what would be expected from using diabetes drugs such as glipizide (Glucotrol), glyburide (Glynase) and nateglinide (Starlix). Whereas the side effects of diabetes drugs can include headaches, joint aches, nasal congestion, back pain and flulike symptoms, whey protein is well-tolerated in doses of up to 50 grams per day, which is an amount that controls blood sugar spiking for most people.

It is best to choose whey isolate instead of whey concentrate. Whey isolate is especially better for those who have a problem with lactose, since whey isolate has significantly less lactose than whey concentrate.

The daily dosage should be adjusted so that you are taking the least amount you need to best control symptoms associated with blood sugar spiking—an amount that will differ from one person to another. People who have chronic kidney problems should seek medical supervision before supplementing their diets with any dose of whey protein. And if you are taking a diabetes medication and want to add whey to your diet, discuss with your doctor whether you will need to adjust your meds.

Side effects of whey were not reported in the study, but high doses of more than 50 grams per day, particularly of whey concentrate, can cause digestive troubles such as increased bowel movements, nausea, thirst, bloating, cramps and lack of appetite. These effects are mostly caused by the lactose in whey products. Other possible side effects include tiredness and headache, low blood pressure and low blood sugar. So, everything in moderation if you decide to include a whey protein supplement in your diet.

Also, people with allergies to milk should avoid whey (it is milk protein, after all). It can also interfere with certain drugs, such as levodopa for Parkinson’s disease, alendronate (Fosamax) for osteoporosis and quinolone antibiotics (such as Cipro) and tetracycline antibiotics such as doxycycline—so if you take any such drug, speak with your doctor or pharmacist for guidance on whether (and when) you can safely take whey protein and at what dosage.

One good brand of whey isolate is NOW Foods Whey Protein Isolate.