Whey to Go for Appetite and Glucose Control
Eating too much is mostly likely the major cause of the obesity epidemic. However, obesity is not a choice and unconscious appetite cues control eating behaviour. Whey protein before meal has been found to lower appetite, reduce subsequent food intake by up to 300 calories and improve insulin response at the same time.
In a series of experiments young adults consumed varying doses of whey protein (10-40 grams) in 300ml water 30 minutes before a meal. In the first experiment the meal was all-you-can-eat pizza, while in the second the pizza amount was preset.
It was found that consumption of whey protein before a meal reduces food intake and post meal blood glucose and insulin in a dose-dependent manner. The reduction in caloric intake ranged from 78 calories for the 10 gram serving up to 305 calories for the 40 gram serving. Thus, “the pre meal ingestion of whey protein may be an effective strategy for achieving blood glucose control in healthy and insulin-resistant humans” wrote the authors.
While this study was a short term investigation in healthy individuals it adds to a growing body of evidence supporting the clinical use of whey protein for weight loss and maintenance.
Review by Benjamin Brown N.D. of Akhavan T, et al. Effect of pre meal consumption of whey protein and its hydrolysate on food intake and postmeal glycemia and insulin responses in young adults. Am J Clin Nutr 2010 91:966–75.
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