The Essential Guide to Proteins, Nutrition, and Insulin Response

Proteins are fundamental to your health, playing countless roles in building, repairing, and maintaining your body. Yet, proteins are just one piece of the puzzle. To truly understand their importance, exploring their nutritional value, how they compare to carbohydrates and fats, and what happens when consumed in excess is helpful. Let's dive in!

What Are Proteins and Why Are They Important?
Proteins are the body's builders, messengers, and protectors. They perform critical tasks such as:
- Collagen: Making up 30–35% of all protein in your body, collagen strengthens your skin, bones, and joints.
- Enzymes: Supporting digestion and energy production.
- Hormones: Regulating key processes like metabolism and growth.
- Antibodies: Protecting you from infections.

How Much Protein Do You Need?
Your protein requirements depend on factors like weight, age, and activity level:
- Adults: Aim for 0.8–1.2 grams of protein per kilogram of body weight. For example, a 70 kg (154 lbs) person needs 56–84 grams daily.
- Members on Ozempic or GLP-1 drugs or older adults: Need more—1.2–1.5 grams per kilogram—to counteract muscle loss.

Do You Need Different Types of Protein?
Yes! Your body needs 20 amino acids to build proteins, and 9 of them are essential, meaning they must come from your diet.
- Complete Proteins: Foods like meat, eggs, soy, and quinoa provide all essential amino acids.
- Incomplete Proteins: Foods like beans, grains, and nuts lack some amino acids but can be combined (e.g., rice and beans) to form a complete protein.
Eating a variety of proteins ensures your body has the building blocks it needs for all its functions.

Bone Broth: A Nutritional Powerhouse
Bone broth is a nutrient-rich, protein-packed option for anyone looking to boost their diet:
- Protein Content: One cup provides 6–12 grams of protein, mainly from collagen and gelatin.
- Low in Calories: With just 30–60 calories per cup, it's a light but nourishing addition to meals.
- Minerals and More: Packed with calcium, magnesium, potassium, and other trace nutrients that support overall health.
- Cooking Matters: The longer you simmer it (12–48 hours), the more collagen, gelatin, and minerals you'll extract.

What Happens When You Eat Too Much Protein?
While protein is essential, consuming too much can have drawbacks:
- Excess protein is converted into glucose for energy or stored as fat.
- Nitrogen from protein metabolism is excreted as urea in urine.
- Long-term overconsumption can strain the kidneys, especially if you have pre-existing kidney issues.

The Insulin Response: Protein vs. Carbs and Fats
Your body releases insulin, a hormone that helps regulate blood sugar, in response to your food. Different macronutrients trigger varying insulin responses:
1. Carbohydrates:
   - Highest insulin response, especially from refined carbs (e.g., sugar, white bread) and starches (e.g., potatoes, rice).
   - They cause rapid blood sugar spikes, requiring significant insulin to stabilize levels.

2. Proteins:
   - Moderate insulin response. Proteins don't raise blood sugar but still trigger insulin to transport amino acids into cells.
   - They also stimulate glucagon, a hormone that balances blood sugar by promoting glucose production when needed.

3. Fats:
   - Minimal insulin response. Fats don't raise blood sugar but can slow digestion, moderating the insulin impact of carbs or proteins when eaten together.

Balancing Insulin and Nutrition
Combining macronutrients in meals can stabilize your blood sugar and insulin levels:
- Pair proteins and fats with carbohydrates to slow digestion and reduce spikes.
- For example, adding avocado or chicken to a salad with grains can lead to a steadier blood sugar rise and sustained energy.

Key Takeaways for a Balanced Diet
1. Eat a Variety of Proteins: Include complete and complementary protein sources in your meals.
2. Stay Within Your Needs: Aim for protein intake based on your weight and age.
3. Consider Bone Broth: It's a simple, nutritious way to support your skin, joints, and gut health.
4. Balance Meals: Pair proteins, fats, and carbohydrates to manage insulin levels and energy stability.
5. Avoid Excess: Too much protein can strain your body and lead to unnecessary glucose or fat storage.

Understanding how proteins, carbs, and fats work in your body can empower you to make healthier choices. Whether you're planning meals, managing weight, or just aiming for better health, a balanced approach to protein and nutrition can help you thrive.

If you have questions or need personalized advice, contact your Digbi Health coach—they're here to help you every step of the way!