Hypoglycemia is the medical term for low blood sugar, typically defined as a blood glucose level falling below 70 milligrams per deciliter (mg/dL). While protein is not the appropriate treatment for an immediate, acute low blood sugar episode, it plays a significant role in stabilizing overall blood sugar levels and preventing subsequent glucose drops. Protein modulates the absorption of other macronutrients, providing a sustained source of glucose over time.
Understanding Acute Hypoglycemia and Initial Treatment
An acute hypoglycemic event requires an immediate and rapid response because symptoms such as confusion, shakiness, dizziness, and heart palpitations can escalate quickly. The body needs an immediate infusion of glucose to restore balance, which is why the standard protocol for treating mild to moderate low blood sugar is the use of fast-acting carbohydrates.
This established method is often referred to as the “15/15 rule”: consume 15 grams of simple carbohydrates, check the blood sugar level after 15 minutes, and repeat the treatment if the level remains below 70 mg/dL. Fast-acting sources like glucose tablets, gel, fruit juice, or regular soda are ideal because they are absorbed quickly into the bloodstream.
Protein should not be used for acute treatment because its presence, along with fat, slows down the digestive process. This delayed absorption of glucose is counterproductive when the body requires an immediate rise in blood sugar.
The Mechanism: How Protein Stabilizes Blood Sugar
Protein contributes to blood sugar stability through two main physiological mechanisms: slowing gastric emptying and participating in gluconeogenesis. When protein is consumed alongside carbohydrates, it decelerates the rate at which food leaves the stomach. This slower gastric emptying results in a more gradual release of glucose into the bloodstream, which helps to blunt the sharp blood sugar spike that often occurs after eating carbohydrates alone.
This modulation of the post-meal glucose response prevents the rapid drop, or “crash,” that can follow an unchecked blood sugar peak. The amino acids derived from protein digestion also serve a unique purpose in a process called gluconeogenesis, which means “making new glucose” from non-carbohydrate sources.
Gluconeogenesis is a slow, sustained metabolic process that primarily occurs in the liver. Unlike the immediate rush from simple sugars, the glucose produced from protein is released gradually over several hours. This slow conversion provides a steady stream of glucose to the circulation, acting as a preventative measure against delayed hypoglycemia during periods of fasting or hours after a meal.
Practical Guidelines for Incorporating Protein
For effective blood sugar management, protein should be viewed as a stabilizing agent that works best when strategically paired with carbohydrates during meals and snacks. This pairing ensures the protein’s stabilizing effect on glucose absorption.
Examples of effective pairings include a handful of nuts with an apple, or whole-grain toast with scrambled eggs, utilizing the dual action of quick energy from the carbohydrate and prolonged stability from the protein. High-quality protein sources include lean meats, poultry, fish, Greek yogurt, legumes, and nuts.
Strategic timing of protein consumption can also help mitigate potential blood sugar dips. For individuals who experience low blood sugar overnight, a balanced snack containing both carbohydrate and protein before bed can help maintain glucose levels until morning. Consuming protein before or after physical activity may also help reduce the risk of exercise-induced hypoglycemia.