Benefits of including a source of protein in every meal

There are many benefits to protein. Some of the compounds our bodies make from protein's amino acids help regulate blood sugar, so including protein in a meal means your body will handle the carbohydrates in that meal more efficiently.

It takes our bodies longer to break down the protein in foods than it does carbohydrates, for example. Protein slows the digestion of the whole meal, including the carbs it contains, making for a slower rise in blood sugar.

Lunch can be a tough meal because we often grab it on the go and healthy fare can be harder to find when you're not at home. Regardless of where you eat lunch, though, you can make choices that will be gentler on your blood sugar.

1. Make your lunch at home. That way you'll have all the control you need over what you eat.
2. Switch your sandwich bread to whole grain. Choose rye or pumpernickel for the lowest possible GL (glycemic load). Whole wheat is also a good choice. If you do choose white bread, make it sourdough; its acids make its GL lower than that of other white breads.
3. Ask for mustard instead of mayo. Mustard has some healthy benefits because of its vinegar and turmeric content. Mayonnaise doesn't.
4. Favour fruit. Lunch is a great time to get one or more of your fruit servings for the day.
5. Select a smart salad. Make sure your salad contains plenty of protein in the form of eggs, chicken, tuna, beans, tofu or low-fat cheese. Choose a vinegar-based dressing, not a creamy one.
6. Skip the soda. Soda has a sky-high GL unless you order diet soda or stick to 250 ml (1 c) — less than one can. Opt for mineral water or unsweetened iced tea instead. If you prefer juice, look for one that's 100% juice and unsweetened and either stick to 180 ml (3/4 c) or less or dilute it with seltzer.
7. Snack smart. Finally, don't forget to have a snack between lunch and dinner to keep your blood sugar on an even keel.

Research supports all the pluses of protein and its effect on balancing blood sugar levels. In one recent study, healthy volunteers ate a starchy breakfast (white bread) followed by a starchy lunch (mashed potatoes and meatballs). On some days, however, they got extra protein in the form of whey (dairy protein). On days when they ate more protein, their blood sugar levels were more than 50% lower in the following two hours than on days when they ate mostly carbs.

Another study of people with diabetes found that adding whey reduced their blood sugar response by 21% over the following two hours.

Protein, especially the kind found in milk, also stimulates the pancreas to produce insulin. That may not sound like a good idea since having high levels of insulin over long periods of time is unhealthy. But, the earlier your body makes insulin in response to a rise in blood sugar, the less insulin it may need to make — and the less likely you are to become insulin resistant.