Can a Small Protein Drink Before Meals Help Control Blood Sugar?
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Managing blood sugar and appetite is a big challenge for many people, especially those with overweight or obesity. A recent study explored a new, simple way to improve both — by drinking a small whey protein drink just before meals. Let’s break down what the researchers found and what it could mean for you.
What Was the Study About?
Researchers tested a new form of whey protein called whey protein microgel (WPM). Unlike regular protein powders that need large doses and time to digest, this microgel is a ready-to-drink formula that works quickly and only requires a small dose — just 10 grams.
Eighteen adults with overweight (but not diabetes) were asked to drink either 125 mL of WPM or plain water 15 minutes before breakfast and lunch for four days. On the fourth day, their blood sugar levels were tracked using a continuous glucose monitor (CGM), and their appetite and food intake were also measured.
Key Results at a Glance
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Lower Blood Sugar After Meals
Drinking WPM led to a 39% reduction in post-meal blood sugar after breakfast, compared to just drinking water.
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Better Blood Sugar All Day
Over three days, people who drank WPM had lower average 24-hour blood sugar levels than those who drank water.
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Less Hunger, Less Food
Participants who had the WPM drink felt slightly less hungry and ended up eating about 67 fewer calories during lunch.
Why Does It Work?
Whey protein helps in a few ways:
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Slows Digestion
It slows how fast food leaves the stomach, which helps control how quickly sugar enters the bloodstream.
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Boosts Satiety Hormones
Whey protein can increase hormones that make you feel full, like GLP-1.
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Supports Insulin Release
It helps the body release insulin more effectively, which keeps blood sugar in check.
What makes WPM special is that it offers these benefits in a small amount of liquid, with only 50 calories, and doesn’t require mixing or waiting like traditional protein shakes.
Is It Safe?
Yes. No serious side effects were reported during the study. A few mild issues occurred, but nothing major or concerning. The drink was made from dairy, so it’s not suitable for those with milk allergies.
Who Might Benefit Most?
- People with overweight or obesity looking for a simple way to manage blood sugar
- Those who often feel very hungry before meals
- Individuals trying to reduce their calorie intake without feeling deprived
Keep in mind this is not a weight-loss miracle. But it could be a helpful tool when combined with a healthy diet and regular activity.
What’s the Catch?
This study was small and only lasted four days. The participants were all middle-aged adults without diabetes. So we don’t know yet if the benefits would be the same in younger people, people with diabetes, or over a longer period.
Also, the study was funded by the company that makes the product, which doesn’t mean the results are false, but it’s something to be aware of.
Final Thoughts
If you’re looking for a small, practical change to better manage your hunger or blood sugar, having a small whey protein drink 15 minutes before meals could help. It’s simple, low in calories, and easy to add to your routine.
But as always, talk to your doctor or a dietitian before starting any new supplement, especially if you have health conditions or take medications.
This tiny protein shot might not be a magic bullet — but it could be one more helpful step toward better health.