There's No "Whey" This Spikes Your Insulin!

Does whey protein spike insulin? Should you care? 

“I dunno, Paul. I think I’m gonna quit taking whey protein. I heard on a podcast that it spikes insulin. And I really don’t want to get diabetes. So, I think I’ll switch to a plant-source protein. What have you heard? Have you been hearing the buzz about whey and insulin?”

Above is a summation of recent conversations with a couple of members. 

So, what’s the deal? Is it true? 

Yep, it’s true. Eating whey protein, or any protein, elevates insulin. But, like everything associated with nutrition, it’s not black and white. 

Should you care? 

Yeah, you should. But not because elevated insulin is the concern. We NEED ample protein, and whey is one of the most effective, inexpensive, and bioavailable protein sources.

It would be dumb to rule it out because of this noise about insulin “spikes.” 

Let’s dive in… 

What is whey? 

It’s the watery portion of milk that separates from the curds. The liquid is filtered and dried into a powder. It is a complete protein containing all 9 essential amino acids (building blocks for protein). 

It has been proven to be a very safe and effective source of protein. 

“The branched-chain amino acid leucine occupies a position of prominence in that it alone can act as a stimulatory signal for muscle protein synthesis (Atherton et al. 2010).”

https://pubmed.ncbi.nlm.nih.gov/32289487/ 

Whey protein ingestion in elderly diet and the association with physical, performance and clinical outcomes

https://pubmed.ncbi.nlm.nih.gov/32289487/ 

Effects of whey protein supplementation before, and following, resistance exercise on body composition and training responses: A randomized, double-blind placebo-controlled study

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6651693/ 

What is insulin, and what does it do? 

Insulin is a hormone made in the pancreas that helps regulate blood sugar. It also delivers protein to our cells. 

It’s kinda like an Amazon driver delivering goodies like protein and glucose to cells. 

So, it makes sense that the pancreas secretes more of it after we eat protein. This is not news. It’s insulin’s job. 

Does whey protein affect insulin?

Whey actually helps moderate our levels of blood sugar. 

A 2022 study in BMJ Open Diabetes Research & Care: Thrice daily consumption of a novel, premeal shot containing a low dose of whey protein increases time in euglycemia during 7 days of free-living in individuals with type 2 diabetes

Those who consumed a dose of whey protein prior to eating had a reduced risk of high blood sugars (hyperglycemia) after eating and were more likely to have blood sugar levels in desired ranges throughout the day. 

Does elevated insulin cause diabetes? 

No, elevated insulin is not the cause of diabetes. Insulin resistance and chronically elevated blood sugar are. 

Over time, when blood sugar remains too high, our cells shut down the portals that allow insulin to deposit the sugar it’s carrying into the cell. This is called insulin resistance. 

The effect is to compound the elevated levels of blood sugar, which is toxic to many tissues. 

What causes insulin resistance?

Well, this is a complex subject. But, to boil it down to its simplest explanation, it’s caused by unhealthy muscle, made so by a lack of exercise and excess carbohydrates in our diet.

Is elevated insulin bad for you? 

Research shows an association with hyperinsulinemia and type 2 diabetes, insulin resistance, and obesity. But, it’s important to discern correlation versus causation. 

Note that hyperinsulinemia doesn’t necessarily cause these things and environmental, genetic, and socioeconomic factors play a role.

Hyperinsulinemia: An Early Indicator of Metabolic Dysfunction

Insulin: too much of a good thing is bad

Since insulin lowers blood glucose, too much could lead to hypoglycemia or low blood sugar. 

If you’re still concerned about using whey protein, what are your options? What are the tradeoffs? 

Pea and whey proteins are both complete proteins meaning they have all 9 essential amino acids. Whey protein was found to be more effective at reducing muscle damage from high-intensity exercise than pea protein. However, both played a role in reducing muscle damage. 

Pea protein is plant-based and may be the right option for those who are sensitive to lactose but research on the efficacy of pea protein is limited due to how new it is.

Nieman DC, Zwetsloot KA, Simonson AJ, et al. Effects of Whey and Pea Protein Supplementation on Post-Eccentric Exercise Muscle Damage: A Randomized Trial. Nutrients. 2020;12(8):2382. Published 2020 Aug 9. doi:10.3390/nu12082382

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468723/ 

Here’s a great article for further reading: https://www.eatingwell.com/article/8040822/pea-protein-vs-whey-protein-which-is-better/ 

What’s our stand on whey? 

There is a plethora of evidence that whey protein is beneficial for healthy muscle growth and repair. 

There is abundant research demonstrating whey protein actually helps regulate and moderate blood sugar levels.

Whey protein is a safe, effective, inexpensive, easy to mix and digest, and bioavailable source of protein for anybody who feels the need to supplement their intake.