Diabetes is no longer a handicap when it comes to practising sport. Thanks to current resources and advances in medical science, people with diabetes can now take part in weight training and other sports (endurance and team sports, for example).
Diet, on the other hand, needs to be carefully scrutinized for optimum glycemic control. Supplements and protein powders are a natural choice for diabetics.
Can whey damage your health if you suffer from diabetes? The latest scientific studies suggest that protein, as part of a healthy lifestyle, can help control blood sugar levels.
However, as this disease requires genuine support, whey intake should be adapted on a case-by-case basis, according to the individual's objectives. Similarly, advice may vary depending on whether you suffer from type I or type II diabetes.
In any case, meals and treatments must be controlled and monitored on a daily basis to avoid the risk of hyperglycemia and hypoglycemia. The choice of whey is also very important.
What is diabetes?
Diabetes is characterized by chronic, abnormal hyperglycemia (higher than normal blood sugar levels), caused by poor sugar storage.
Normally, the body responds to elevated blood glucose levels by secreting insulin. This hormone then enables the sugar to pass through the blood vessels and be stored, usually in the form of glycogen, in the muscles or liver.
This mechanism for balancing blood sugar levels is lacking in people with diabetes. Either the body loses its sensitivity to insulin (type II diabetes), or the body no longer secretes or does not secrete enough insulin (diabetes I) in the cells of the pancreas, the organ that secretes this hormone.
In both cases, the sufferer is exposed to circulation problems, scarring, neuropathy, persistent fatigue and even hyperglycemic coma.
To live with this disease, sufferers must constantly monitor their blood sugar levels. They must at all costs avoid blood sugar spikes that could weaken them or aggravate symptoms.
Physical activity is not forbidden. On the contrary, sport is another way of regulating blood sugar levels. For type II diabetes, dietary hygiene rules, including physical activity, are part of the first line of management. A genuine dietary follow-up is also essential to meet the body's needs as effectively as possible.
Are whey and protein powders not recommended for diabetics?
Preconceived ideas about whey and protein powders are legion. Whey is said to be harmful to the heart and kidneys. It is also dangerous for diabetics. Some even claim that consumption of these products promotes diabetes. These unscientific claims are far from the truth!
The links between diabetes and protein have attracted the interest of many researchers in recent years. It has been shown that protein intake does not cause kidney disease (1).
Nor does its consumption induce hyperglycemia (1). Scientists even suggest that protein can help diabetics in the overall management of their disease. Aiming for 20-30% of total energy intake in protein is a target in the dietary management of type II diabetics (1).
On the other hand, whey contains numerous amino acids, notably leucine . Leucine is recognized as a key amino acid in the metabolism of insulin secretion in the beta cells of the pancreas (2). This property of leucine, contained in large quantities in whey, seems to be of great interest to diabetic patients.
Whey will have the same benefits in terms of recovery, and optimizing the beneficial effects of physical exercise, in diabetic as in non-diabetic athletes.
How do I take my whey if I have type II diabetes?
Type II diabetes affects almost 9 out of 10 diabetes patients. The disease mainly affects people over 40. Nevertheless, it is appearing earlier and earlier in the French population, mainly as a result of poor diet.
In this case, whey intake must be part of a revised diet. This should be balanced and (more) rich in fibre, fruit and vegetables. The doctor's recommendations and related dietary monitoring should not be ignored. What's more, you'll need to study your diet in order to dose your whey correctly.
Basically, whey dosage will depend on the severity of the pathologies linked to the disease and the physical activities practised. Nonetheless, a patient may well be able to consume as much whey as a healthy person, if his or her diet and state of health allow.
Attention should be paid to renal and hepatic impairment. Even if whey in no way causes these diseases, a state of renal or hepatic insufficiency contra-indicates protein intake without the advice of a specialist physician.
In other cases, you can aim for a protein intake of around 1.6/1.8 g/kg/d and/or be satisfied with 20 g of protein after each workout to improve recovery.
However, it is important to know the sugar content of your whey , as well as its capacity to absorb sugar, depending on when you take it. Some brands, such as Protéalpes, strive to distinguish themselves by precisely controlling the exact sugar intake per portion, through nutritional laboratory analysis .
Good to know: at Protéalpes, one scoop of whey from the classic range contains 9g of sugar, or as much as half an apple. The sugar source used is unrefined wholemeal sugar, rich in trace elements, which is different from white sugar. What's more, the concomitant presence of proteins, carbohydrates and sugar smoothes out the overall glycemic index.
This carbohydrate-protein mix is more beneficial to the athlete than a single protein intake. Carbohydrates provide an isotonic drink and the means to replenish glycogen stores, which is essential after a sports session.
That said, whey with no added sugar (still without sweeteners) is a better alternative if you want to avoid absorbing sugar at all costs, as when taking it as a snack, for example. One scoop contains less than 2 g of sugar!
How do I take my whey if I have type I diabetes?
Type I diabetes is the rarest form of the disease. It affects 1 in 10 sufferers. It is linked to a lack of insulin, or even an absence of insulin secretion from the pancreas. Medical treatment is therefore essential. Sufferers must continuously monitor their glucose levels, and resort to insulin injections if necessary.
Type I diabetes calls for great vigilance. Nevertheless, sufferers are often very accustomed to their condition and know how to control it. They can still consume whey.
The advice of a specialized physician is highly desirable, in order to better coordinate treatment and supplementation. As for people with type II diabetes, the most important thing is to know the glycemic load corresponding to the whey dose.
In particular, this is necessary to determine whether an injection is required after intake. Fortunately, type I diabetics are usually able to perform this calculation perfectly.
An insulin injection is not always required for a shaker, depending on the time of intake. The increase in blood sugar levels is not necessarily significant, especially after exercise.
That said, there is considerable inter-individual variability, so diabetics need to monitor the effects of whey intake on their blood sugar levels before deciding what to do next (do nothing, or adjust fast and/or slow insulin doses).
On the other hand, if whey is taken as a dessert after a meal, without any direct link to energy expenditure, the sugar content must be taken into account when adjusting the insulin dose. The sugar content of whey should be taken into account, as with any other food, for a more effective reduction in blood sugar levels.
In the end, it all depends on the whey you choose. A low-calorie, sugar-free whey can save you from having to take an injection. However, you should remain vigilant when it comes to the composition of your sugar-free protein powder. Sweeteners can be particularly harmful for diabetics.
Although these substances are not strictly speaking sugars, they taste up to 700 times sweeter than sucrose. This excessively sweet, artificial taste, unrelated to actual sugar intake, can disrupt your brain over the long term and subconsciously drive you to eat sweeter foods.
Researchers particularly warn against sucralose (3). Whey containing this ingredient can be totally counterproductive for people with pre-diabetes or diabetes.
When should I avoid taking whey?
First and foremost, we would like to stress that our nutritional advice is not a substitute for medical advice. Only a health-care professional in charge of the patient can assess the severity of the disease and dictate the rules to be followed.
As soon as a practitioner considers that taking whey may aggravate symptoms, it's best not to defy this prohibition. It is therefore preferable to consult a doctor who is a specialist in sports nutrition before starting supplementation.
As whey is a protein powder derived from milk, it can be considered a dairy product. Leaving aside the presence of additives, this milk protein is no more dangerous(is whey dangerous?) than yoghurt or a glass of milk.
The amino acids it contains are perfectly natural, and not the result of any enrichment or chemicals.
So, provided you choose a certified additive-free supplement, whey can be considered like any other food. For diabetics, the glycemic load of whey needs to be known in order to adapt the course of action and guard against a sudden rise in blood sugar levels.
Despite its high tolerance , whey should be avoided if you show signs of liver or kidney disease. Indeed, a high-protein diet is not recommended for people suffering from these conditions. In such cases, protein intake (whether from food or whey) may overload the kidneys or liver.
Conclusion on whey intake for diabetics
Diabetes is not a barrier to sport or bodybuilding. Nor does it prevent you from consuming a protein powder such as whey. Nonetheless, it does mean that you need to be rigorous about the quality of your diet.
To begin with, it' s crucial to consult your doctor. Supplementation cannot be considered without his or her approval. He's the only professional who can assess the seriousness of your illness and the risks involved.
If you opt to take whey, it should be treated like any other food. Diabetics need to calculate the product's sugar value for better glycemic management.
For people with type I or type II insulin-requiring diabetes, an insulin injection should be scheduled according to the time of intake and the basic insulin regimen. In any case, the choice of whey is crucial.
We clearly advise against the use of sweeteners. Although they may not affect your blood sugar levels at the time, they are harmful in the long term. To guard against possible complications, choose a whey with no additives or sweeteners, produced in France, with impeccable traceability.
