Proteins indirectly reduce GI by slowing down gastric emptying and sugar absorption.
Macronutrients that slow down glucose absorption and lower the overall glycemic index of a meal. Proteins do not directly affect GI since they do not contain carbohydrates.
Although proteins themselves have a glycemic index of zero, they have a significant indirect impact on blood glucose. They slow down gastric emptying into the small intestine, thus decreasing the rate of glucose absorption from the meal. Adding protein to a carbohydrate-rich meal creates a buffering effect that prevents rapid glycemic spikes. Proteins also increase thermogenesis (energy expended for digestion) and promote longer-lasting satiety.
Moderating glucose absorption and stabilizing blood glucose during a mixed meal.
Always pair carbohydrates with a protein source to minimize glycemic impact. Aim for 15-25g of protein per meal for optimal stabilizing effect.
Combining carbohydrates and proteins is a simple and effective strategy for controlling blood glucose.
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