Personalized Nutrition & Insulin Response

For years, the mantra has been simple: Manage your blood sugar by focusing on carbohydrates.

But recent groundbreaking research from the University of British Columbia reveals a more complex story—one that suggests proteins and fats might be just as important in regulating insulin production and improving metabolic health.

Personalized Nutrition & Insulin Response

Is More Protein the Secret for Better Metabolic Health?

By, Kelley Herring 

Rethinking Insulin Response: Not Just About Carbs

Published in Cell Metabolism, this new study represents a significant advancement in our understanding of how the different macronutrients—carbohydrates, proteins, and fats—affect insulin production.

Traditionally, carbs have been seen as the primary factor influencing insulin levels. However, this research shows that the reality is far more nuanced, with individual insulin responses varying widely.

In the study, researchers analyzed pancreatic islets (the cells that produce insulin) from 140 donors. The researchers discovered that while most individuals have a strong insulin response to carbohydrates, others respond more significantly to proteins or fats.¹

Cellular Deafness: When Your Cells Can’t Hear Insulin’s Call

In the context of type 2 diabetes, the underlying issue is insulin resistance.

This condition occurs when cells in the body become “deaf” or less responsive to the hormone insulin.

Normally, insulin acts as a key, allowing glucose (sugar) from the bloodstream to enter cells where it can be used for energy. However, in insulin resistance, this process is disrupted because the cells don’t respond effectively to insulin’s signal.²

When cells don’t respond properly to insulin, the pancreas produces more of the hormone in an attempt to manage blood glucose levels. Over time, this can lead to high blood sugar levels and, eventually, the development of type 2 diabetes if the pancreas cannot keep up with the demand for more insulin.³

But what if we could repair those insulin-producing islets cells, helping them to respond better to our blood sugar, simply with the foods we eat?

How Proteins Can Help “Re-tune” Your Insulin Response

Research shows we can do just that!

In fact, proteins play a crucial role in numerous cellular functions, including how cells respond to insulin.

Here’s how they can help:

1. Enhancing Insulin Sensitivity: Certain amino acids, the building blocks of proteins, can enhance insulin sensitivity. This means they help cells “hear” insulin’s message more clearly, allowing glucose to enter cells more efficiently. This improved response can help lower blood sugar levels and reduce the burden on the pancreas.⁴
2. Supporting Muscle Mass and Metabolism: Proteins are vital for maintaining and building muscle mass, which is particularly important for insulin sensitivity. Muscle tissue is a significant site for glucose uptake. More muscle mass can improve overall glucose metabolism, helping to regulate blood sugar levels more effectively.⁵
3. Balancing Hormones and Enzymes: Proteins are involved in the production of hormones and enzymes that play a role in glucose metabolism. For example, certain proteins can influence the action of glucagon-like peptide-1 (GLP-1), a hormone that enhances insulin secretion and promotes satiety, helping to regulate appetite and blood sugar levels.⁶
4. Reducing Inflammation: Chronic inflammation has long been associated with insulin resistance. But certain proteins have anti-inflammatory properties that can help reduce inflammation in the body, potentially improving insulin sensitivity and overall metabolic health.⁷

By incorporating sufficient high-quality protein into the diet, research shows those suffering from diabetes can enhance their insulin sensitivity, better manage their blood sugar levels, and improve their overall health.

Let’s take a look at the best proteins to choose to power up your metabolism…

Power Proteins: Anti-Inflammatory All-Stars for Your Metabolic Makeover

Certain proteins and amino acids are recognized for their anti-inflammatory and insulin-enhancing properties, contributing to overall health and well-being.

Let’s take a look at these “power proteins”, keeping in mind, your own unique tolerances and sensitivities:

1. Omega-3 Fatty Acid-Rich Proteins: Fish such as wild salmon, mackerel, and sardines are rich in omega-3 fatty acids. These fats have been shown to reduce inflammation by balancing the body’s inflammatory response and lowering levels of inflammatory markers.
2. Whey Protein: Derived from milk, whey protein is high in cysteine, an amino acid that promotes the production of glutathione—a powerful antioxidant that helps reduce oxidative stress and inflammation. Whey protein has specifically been studied for its potential benefits in managing blood sugar levels, particularly in people with type 2 diabetes. When taken with a meal, whey protein can have effects similar to those of some diabetes medications, primarily by enhancing insulin response and improving blood sugar control.⁸
3. Casein Protein: Another protein found in milk, casein, has been noted for its anti-inflammatory properties. Its slower digestion and absorption rate provide a steady release of amino acids, which may contribute to these effects.
4. Grass-Fed Ruminant Proteins: Proteins from sources like grass-fed beef, lamb, and bison are higher in omega-3 fatty acids compared to grain-fed beef. Omega-3s are known for their anti-inflammatory effects and help balance the omega-6 to omega-3 ratio, which is often high in Western diets and tightly linked with increased inflammation. Grass-fed meats also contain more conjugated linoleic acid (CLA), a fatty acid that has been studied for its potential to reduce body fat, improve immune function, and exhibit anti-inflammatory properties. Meat proteins are complete proteins, providing all essential amino acids in proportions that are highly bioavailable, which can support muscle maintenance and metabolic health. The high leucine content in meats is particularly noted for its role in stimulating muscle protein synthesis and enhancing insulin sensitivity. Finally, grass-fed and pasture-raised meats are richer in antioxidants like vitamin E and beta-carotene, which combat oxidative stress and inflammation.⁹
5. Tryptophan-Rich Proteins: Tryptophan is an amino acid that serves as a precursor to serotonin, which can have calming and anti-inflammatory effects. Foods high in tryptophan include turkey, chicken, eggs, and cheese, making them beneficial for supporting mental health and reducing inflammation.¹⁰

Metabolism-Mending Macronutrient Ratios: Personalized Insights for Your Best Health

Personalized nutrition holds the potential to offer tailored dietary recommendations to help you effectively prevent and manage chronic diseases.

Whether you’re managing a chronic condition or simply looking to optimize your health, understanding your unique nutritional needs – including the macronutrient profile that works best for your metabolism – is key.
If you struggle with metabolic issues, consider keeping a food journal, testing your blood sugar regularly, or using a continuous glucose monitor (CGM) to provide insights as to how your body is responding to the foods you’re eating.

Here are a few of my favorite protein power meals:

• Western Omelet with Pastured Pork Breakfast Sausage
• Easy Grass-Fed Beef Stuffed Bell Peppers
• Grass-Fed Ribeye Steak, Steamed Broccoli with Melted Grass-Fed Cheese & Purple Sweet Potato Mash with Butter
• Pan-Seared Wild Salmon, Sauteed Asparagus & Steamed Cauliflower

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References:

1. Kolic, J., Sun, W. G., Cen, H. H., Foster, L. J., MacDonald, P. E., & Johnson, J. D. (2024). Proteomic predictors of individualized nutrient-specific insulin secretion in health and disease. *Cell Metabolism*. https://doi.org/10.1016/j.cmet.2024.06.001
2. American Diabetes Association. (2021). Understanding Insulin Resistance. *Diabetes Care*, 44(Supplement 1), S34-S39. https://doi.org/10.2337/dc21-S005
3. Kahn, S. E., Cooper, M. E., & Del Prato, S. (2014). Pathophysiology and treatment of type 2 diabetes: perspectives on the past, present, and future. *The Lancet*, 383(9922), 1068-1083. https://doi.org/10.1016/S0140-6736(13)62154-6
4. Layman, D. K., & Rodriguez, N. R. (2009). Protein nutrition and metabolism: Responses to exercise and nutrition. *Nutrition*, 25(6), 615-623. https://doi.org/10.1016/j.nut.2008.11.029
5. Wolfe, R. R. (2006). The underappreciated role of muscle in health and disease. *The American Journal of Clinical Nutrition*, 84(3), 475-482. https://doi.org/10.1093/ajcn/84.3.475
6. Drucker, D. J. (2018). Mechanisms of action and therapeutic application of glucagon-like peptide-1. *Cell Metabolism*, 27(4), 740-756. https://doi.org/10.1016/j.cmet.2018.03.001
7. Hotamisligil, G. S. (2017). Inflammation, metaflammation and immunometabolic disorders. *Nature*, 542(7640), 177-185. https://doi.org/10.1038/nature21363
8. Frid, A. H., Nilsson, M., Holst, J. J., & Björck, I. M. (2005). Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects. The American Journal of Clinical Nutrition, 82(1), 69-75. https://doi.org/10.1093/ajcn.82.1.69
9. Layman, D. K., Boileau, R. A., Erickson, D. J., Painter, J. E., Shiue, H., Sather, C., & Christou, D. D. (2003). A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. The Journal of Nutrition, 133(2), 411-417. https://doi.org/10.1093/jn/133.2.411
10. Hotamisligil, G. S. (2017). Inflammation, metaflammation and immunometabolic disorders. *Nature*, 542(7640), 177-185. [https://doi.org/10.1038/nature21363](https://doi.org/10.1038/nature21363)