Breakfast for Diabetics: Is Whey Protein the Healthiest Option?
Want to have your gains and live longer too? Whey protein for breakfast might be a beneficial piece to that puzzle.
The past few years have essentially slapped our mamas in the face. We've been told our entire life that breakfast is the most important part of the day.
With diet fads like intermittent fasting preaching that it's healthier to skip breakfast than to eat it, fasting cardio zealots saying you don't burn fat unless you're starving, and people simply being too lazy to cook breakfast? The excuses are over! Simply mixing a delicious protein shake in a pretty blender bottle might help stave off fat gain and control type 2 diabetes?
Yes, it may, and we now have the data to back it up!
Breakfast for Diabetics - Whey Protein?
In a study authored by Daniela Jakubowicz, MD, professor at Tel Aviv University, and presented on April 1st at ENDO 2016, the annual meeting of the Endocrine Society, in Boston, MA, they presented the following data:
48 overweight and obese participants with Type 2 diabetes who were, on average, 59 years of age were randomly assigned to one of three diets that contained the same number of calories.
For 23 months, all participants ate a large breakfast, medium-sized lunch and small dinner. The breakfast composition, amount and source of proteins differed among the groups.
One group ate breakfast containing mostly whey protein such as whey protein shakes, the second group ate breakfast containing other proteins including eggs, soy and tuna, and the third ate breakfast high in carbohydrates or starch.
After 12 weeks, the group on whey protein lost the most weight: 7.6 kg (16.7 pounds), compared to 6.1 kg (13.4 pounds) for those on the other proteins, and 3.1 kg (6.8 pounds) for those in the carbohydrate group.
Whey protein diet participants were more satiated and less hungry throughout the day, with lower glucose spikes after meals compared to the other two diets, and their HbA1C also decreased more than with the other two diets. (By measuring glycated hemoglobin (HbA1c), clinicians are able to get an overall picture of what our average blood sugar levels have been over a period of weeks/months. For people with diabetes this is important as the higher the HbA1c, the greater the risk of developing diabetes-related complications.)
"The whey protein diet significantly suppresses the hunger hormone 'ghrelin.' A whey protein drink is easily prepared and provides the advantages of a high-protein breakfast on weight loss, reduction of hunger, glucose spikes and HbA1c," Jakubowicz said.
High Protein or High Carb Breakfast?There is the nerdy part of the whole thing. The bottom line is that having a high protein breakfast is better than having a high carb breakfast. But the whole "A macro is a macro" thing seems to be thrown out the window in this study - Not only from a weight loss but also from a health standpoint.
By suppressing hunger, whey protein outperforms even other proteins. So how can we apply this?
One can argue that if you measure your macronutrients as most fitness enthusiasts should, it doesn't matter, right? WRONG! As a coach for many years who has helped tens of thousands of people reach their goals, ADHERENCE is the biggest issues. By being fuller for a longer amount of time, you increase the probability of adhering to your diet plan.
Another argument for having whey for breakfast is that we cannot expect to use a food scale every meal of our lives. By having a whey protein-based breakfast, we can ensure we have less of a chance of ravaging the cookie jar later in the day.
This is simple to apply. If you currently have five egg whites and two whole eggs with toast, simply replace the egg whites with a delicious whey protein shake and have eggs and toast. In a hurry? How about a delicious Whey protein shake or Sludge? Here is how to make sludge?
How to Make MTS Nutrition Gourmet MINT Cookies and Cream Machine Whey SLUDGEGIVE IT A TRY!
If you have type 2 diabetes please consult with your physician before beginning any new diet or training program but for the rest of you fitness buffs, what do you have to lose except for body fat? Add some Whey into your diet today for breakfast - MTS Nutrition Machine Whey I might add - and let the gainz begin "And that's not a game!"