Whey protein intake has been shown to reduce hunger and promote satiety, making it a valuable support in weight loss programs. Whey protein during weight loss is also shown to maintain a lean body mass.
One of the best strategies for using whey protein is to ingest it before or between meals. Studies have shown that taking small amounts of whey protein before meals improves blood glucose control after meals. The mechanism for this beneficial effect was better defined in a study by researchers at the University of Toronto.
Benefits of whey protein:
Whey protein has been shown to be more effective than similar amounts of other protein sources in preventing postprandial-based blood glucose increases. This effect is partly due to whey protein increasing insulin production from the pancreas. However, whey proteins also contain bioactive peptides, which increase the release of gastrointestinal hormones, such as cholecystokinin (CCK) and glucagon-like peptide-1 (GLP-1), which play a role in gastric empelling, appetite control, and blood sugar regulation.
Other benefits of whey protein:
Whey protein has the highest protein biological value.
Whey protein is a rich source of branched chain amino acids (BCAAs), which are metabolized directly into muscle tissue and are the first substances to be used during exercise.
Whey protein is an excellent source of the essential amino acid leucine. Studies have shown that among individuals who exercise, those on a high-leucine diet benefit more, have more lean muscle tissue and less body fat than those on a low-leucine diet. The whey protein isolated contains about 50% more leucine than the soy protein isolated.
Whey protein is a soluble, digestible protein that can be effectively absorbed into the body.
Lower postprandial blood sugar
To more fully identify the mechanism of action of whey protein in lowering postprandibular glucose levels, healthy young adults were given whey protein (10 and 20 g), glucose (10 and 20 g), or water (control group). Acetaminophen (1.5g) was preadded before each meal to measure gastric emptying.
Plasma concentrations of acetaminophen, glucose, and beta-cell and gastrointestinal hormones were measured at intervals before (baseline) and before (0-30 min) and after (50-230 min) premeal ingestion (12 kcal/kg) and a preset pizza meal (12 kcal/kg). Compared with the control group and 10 g glucose, whey protein reduced the rate of preprandial gastric emptying and induced lower preprandial insulin and C-peptide than preprandial glucose. Glucose, but not whey protein, raised premeal blood sugar levels. Whey protein leads to higher postprandial GLP-1 and peptide tyrosine-tyrosine (PYY) levels compared to glucose, while reducing insulin concentration without changing insulin secretion and extraction rates.
In summary, whey proteins produced lower mean plasma glucose, insulin, and C-peptides, while GLP-1 and PYY concentrations were higher than preprandial glucose. These effects suggest that whey protein reduces postprandial glucose levels in both insulin-dependent and non-insulin-dependent mechanisms.