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Why You Should Eat Protein First During a Meal

  • Writer: tykirk siew
    tykirk siew
  • Sep 5, 2024
  • 4 min read

Why You Should Eat Protein First During a Meal

Eating protein first during a meal is an easy habit with multiple health benefits, from regulating blood sugar to helping with weight loss and muscle maintenance. By making protein the focus of your meal's first bite, you can positively impact how your body processes food and boost your overall health. Let’s explore the science behind this approach and the benefits of eating protein first.




1. Regulating Blood Sugar Levels

One of the biggest advantages of eating protein first is improved blood sugar control. When you consume carbohydrates, they are broken down into glucose, which causes your blood sugar levels to rise. Eating protein before carbs helps slow digestion, leading to a more gradual release of glucose into the bloodstream.

Why This Matters

A sudden spike in blood sugar after a high-carb meal can result in a large release of insulin, which helps cells absorb glucose. For people with diabetes or insulin resistance, this process can be problematic because their bodies can’t manage blood sugar spikes effectively. However, research shows that consuming protein before carbohydrates can reduce post-meal blood sugar spikes by up to 50%, making it a powerful strategy for better blood sugar management.

This is particularly helpful for those with diabetes or prediabetes, but it’s also beneficial for anyone looking to keep their energy levels stable and avoid that mid-afternoon crash caused by fluctuating blood sugar.

2. Promoting Satiety and Reducing Hunger

Another key benefit of eating protein first is that it increases satiety, meaning you’ll feel fuller faster and stay satisfied longer. Protein is the most filling macronutrient compared to carbohydrates and fats, and it impacts hormones that regulate hunger.

How Protein Affects Hunger Hormones

Protein lowers levels of the hunger hormone ghrelin, while increasing levels of peptide YY (PYY) and GLP-1, hormones that promote feelings of fullness. This hormone shift helps curb your appetite and can reduce overall calorie intake, making it easier to manage your weight without feeling deprived.

By starting your meal with protein, you may naturally eat less, reducing the chances of overeating later on. This effect is particularly useful for those trying to lose or maintain weight, as it helps prevent unnecessary calorie intake without sacrificing satisfaction.

3. Preserving Muscle Mass

Protein is critical for muscle health, as it provides essential amino acids needed for muscle repair and growth. Prioritizing protein at the start of a meal can help preserve muscle mass, especially as you age.

Why Muscle Mass Matters

As we get older, we naturally lose muscle mass, a condition called sarcopenia. This loss of muscle can lead to weakness and reduced mobility. Consuming enough protein, particularly before a meal, ensures your body gets the amino acids it needs to maintain muscle, which is important for staying strong and active as you age.

For those engaged in regular exercise or resistance training, eating protein first can enhance muscle protein synthesis, helping to rebuild and repair muscle more effectively. Additionally, maintaining muscle mass helps keep your metabolism higher, since muscle burns more calories than fat, even when you're at rest.

4. Preventing Fat Storage

Eating protein first can help regulate insulin and fat storage. When carbohydrates are eaten alone, they are quickly converted into glucose, which, when consumed in excess, is stored as fat.

How Protein Affects Fat Storage

Protein slows down the digestion of carbohydrates, reducing the need for a large insulin response. Since insulin promotes fat storage, managing blood sugar with protein can help prevent the body from storing excess fat. Additionally, protein has a higher thermic effect of food (TEF) compared to fats and carbohydrates. This means your body uses more energy to digest and metabolize protein, which can support fat loss over time.

5. Supporting Metabolism

Protein’s thermic effect means it increases your metabolism more than other macronutrients. Your body burns more calories digesting protein, which helps support weight management and overall metabolic health.

How Protein Boosts Metabolism

When you eat protein, about 20% to 30% of the calories are burned during digestion, compared to only 5% to 10% for carbohydrates and 0% to 3% for fats. This means you’re effectively burning more calories just by digesting your food. Eating protein first also helps preserve lean muscle mass, which is crucial for maintaining a healthy metabolic rate.

A diet that includes enough protein helps prevent muscle loss, which can slow down your metabolism and make it harder to maintain a healthy weight over time.


How Much Protein Do You Need?

The amount of protein you need depends on factors like age, activity level, and health goals. As a general guideline:

  • Most adults need 0.8 to 1.2 grams of protein per kilogram of body weight. For a 70 kg person, that’s about 56 to 84 grams of protein per day.

  • For those who are more active or trying to build muscle, aim for 1.2 to 2.0 grams per kilogram of body weight.




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Conclusion: Prioritize Protein for Better Health

Eating protein first during a meal offers a simple but powerful way to manage blood sugar, promote satiety, preserve muscle mass, and boost metabolism. Whether your goal is to control your weight, improve your overall health, or maintain muscle as you age, prioritizing protein at the beginning of your meal is a smart strategy.

By adopting this habit, you can take control of your health in a way that’s both practical and effective. Start your meal with protein, and set yourself up for long-term success in managing your diet, energy levels, and overall well-being.


 
 
 

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