The Benefits of Fast & Slow Releasing Proteins for Diabetics
We’re glad you’re here. It means you’re taking your health seriously and are trying to learn more about how to reverse your type 2 diabetes!
Along with eating a healthy diet, regular exercise, and intermittent fasting, making sure you get enough protein each day is also just as important. Protein is an essential macronutrient that can wreak havoc on your body if you’re not consuming adequate amounts.
Compared to carbohydrates, protein is the macronutrient you want to make sure you’re eating plenty of. But as you will soon learn, not all proteins work in the same way. There are slow and fast releasing proteins that your body is able to digest and absorb at different rates. Both play an important role in managing your diabetes, so it’s worth understanding how they work. This way, you can focus on protein when planning out your meals and snacks.
Keep reading to see the difference between slow and fast releasing proteins, and to determine which type you should be including in your diet!
What Protein Does for the Body
Protein is made up of individual chains of amino acids that are responsible for doing a lot of important work for your body. The amino acids work within your cells and make up your hair, bones, muscles, and nails. Not only that, but they also shape your organs and tissues, help them to function correctly, provide you with energy to go about your day, boost your immune system to fight infection, and fire up your metabolism to encourage fat burning. As you can see, protein is essential!
That being said, not eating enough protein can result in a lot of negative side effects. Some of these can look like a loss of muscle mass, slow metabolism, anemia, stress fractures in your bones, weak hair and nails, constant hunger, and a weakened immune system. In general, you will feel noticeably tired and weak. If you already have to stay on top of monitoring your glucose levels and watching your carbohydrate and sugar intake — do yourself a favor and make sure you eat a proper amount of protein! Then you won’t have to worry about these issues either, and you can focus on reversing your diagnosis instead.
A new type 2 diagnosis can be life-changing. We want to show you that it doesn’t have to be as scary as you think. Learn more about your next best steps for taking charge of your health and getting a handle on your type 2 diabetes.
Protein and Your Blood Sugar
If you only take one thing away from this blog — know that protein is your friend as a diabetic! Protein has virtually no effect on your blood sugar. In fact, it’s actually great for stabilizing blood sugar levels since it hinders the absorption of carbohydrates and sugar. If you have been going about your day not paying attention to how much protein you're consuming, it’s time to change that and start keeping track!
How Much Protein Do I Need Each Day?
As someone with type 2, roughly 10% to 35% of your daily calories should come from protein. If you are moderately active you won’t need as much protein as someone who is an athlete. To get an exact amount of how much you should be eating, here’s a quick calculation you can do: divide your weight in pounds by 2.2. Multiply that number by 0.8 for your total protein intake goal.
On the other hand, if your goal is to build muscle and get more strength then you will need to increase your protein intake. In particular, resistance training and endurance workouts breakdown protein at an even faster rate. So if you require more protein use this calculation instead: divide your weight in pounds by 2.2 and multiply that number by 1.2 to get a starting number of how much you should consume. Do the equation again but multiply by 2. Those two ending numbers are your ideal range for how much you should be eating per day as a highly active person.
Slow Releasing Protein
As the name suggests, slow releasing protein is slow to digest and delivers amino acids over an extended period of time. Sometimes as long as several hours! This is caused by the higher amounts of leucine that are often found in slow releasing proteins. Leucine is a specific amino acid that helps to build and repair muscles while also regulating your metabolism. Slow releasing proteins are ideal for people with type 2 that want to stay full for longer and avoid spikes in blood sugar levels.
How slow releasing proteins work
As mentioned, this form of protein works by delivering amino acids to your cells over a period of time. Your cells can then take in the protein and continually feed your muscles.
Slow releasing protein is also great for anyone looking to lose weight by keeping the metabolism going even during rest. Plus, it’s proven to reduce morning hunger when consumed the night before — perfect for avoiding low blood sugar when you wake up the next day. It’s also ideal for those interested in starting intermittent fasting and wanting help with keeping calorie intake low.
Sources of slow releasing protein
Most forms of this protein are slow releasing. In particular, here are common sources of slow releasing proteins:
- Micellar casein protein
- Milk products
- Milk concentrate
- Egg protein
- Egg white protein
- Pea protein
- Protein-rich whole foods
Fast Releasing Protein
As you might be able to guess, fast releasing protein is typically digested within an hour or two of eating it. This type of protein is recommended for muscle building, and is best taken after exercising to reap the greatest amount of benefits by building muscle fast and keeping your blood sugar stable immediately after exercise.
How fast releasing proteins work
Fast releasing protein stimulates the production of glucagon-like peptide-1, or GLP-1, which is a hormone found in the gut that is in charge of insulin production. Research has found that eating fast releasing protein before meals helps stabilize blood sugar levels. About three hours after consuming, glucose levels would be reduced by as much as 28%!
Sources of fast releasing protein
There are only two types of protein products that absorb quickly. These include:
- Whey protein
- Hydrolyzed whey protein
- Dairy products
Small amounts of whey protein can be found in most dairy products, but it’s usually not the only type of protein found in these products.
Which Protein is Best for Type 2?
Overall, a blend of both proteins is by far the best way to manage your diabetes and keep glucose levels at ideal levels. By taking both slow and fast releasing proteins you get the best of both worlds, which is why we created our Super Blends with high-quality casein and whey proteins. Each serving provides you with enough protein to keep you full, curb your cravings, control blood sugar, and stimulate insulin secretion.
The Science Behind Swee2ooth Protein Blends
Swee2ooth formulas contain six types of protein, including whey isolate, whey concentrate, micellar casein, milk protein isolate, egg albumin, and calcium caseinate. Together, these proteins are able to satisfy your cravings for hours on end, while keeping your blood sugar at a normal level and combating all those negative side effects that are associated with not eating enough protein. The diverse amino acid profile in each blend also supports muscle mass and strength, especially for active type 2 patients working towards reversing their condition.
Swee2ooth Recipes to Try for Added Protein
Check our most popular and delicious Swee2ooth recipes that harness the power of slow and fast releasing protein!
1. Cinnamon Walnuts
1 cup of walnuts
¼ cup Splenda
2 tbsp. butter
1 serving of Cinnamon Rollin'
Heat a non-stick pan over medium heat, and add all ingredients. Stir frequently to avoid burning. Once walnuts are completely coated, transfer onto parchment paper to cool.
If you like your walnuts to have a bit more crunch, you can bake for additional 10-15 minutes in the oven at 300 degrees Fahrenheit.
2. Chocolate Covered Blueberries
1 scoop Vanilla Thrilla
1 sugar-free instant pudding mix, chocolate or vanilla flavor
½ cup mixed berries
⅓ cup chia seeds
1-2 tbsp. cold water
Mix ingredients together and store overnight in an airtight container.
3. Green Machine Smoothie
- 1 serving of Vanilla Thrilla
- ½ cup frozen broccoli
- ½ cup frozen spinach
- ½ avocado
- 8oz cold water
Combine all ingredients and blend until smooth. Add ice for a thicker consistency or substitute water for your favorite nut milk.
Now that you have an idea as to why protein is so important, it’s time to get started on your journey toward fighting type 2 diabetes! Shop your favorite Swee2ooth flavors and try some of our favorite recipes to make. Click the button below to shop!