Are High-Protein & Low-Sugar Diets Better For Your Health?

Through centuries diets have come and gone. Some withstanding the test of time while others emerging brand new. From the Atkins diet (low carbohydrate, high protein) to the Paleo diet, intermittent fasting to the grapefruit diet. Let us not forget Banting (no carbohydrates) and Keto (high fat, very low carb).

But what about the high-protein, low-sugar diet? Of course, the Atkins and ketogenic (Keto) diets fall into this diet category as both prioritise protein and healthy fats while limiting carbohydrates, including sugars. And the Protein Power diet is another example of a plan that focuses on high protein and low carbohydrates. So, clearly, a high-protein and low-sugar diet must be good for you, right?

The reality is, in recent years, high-protein and low-sugar diets have surged in popularity, becoming staples in various health-conscious lifestyles. Whether you are aiming to lose weight, maintain lean muscle, or simply feel more energised throughout the day, the appeal of high-protein, low-sugar eating is hard to ignore. From gym-goers to busy professionals, more people are scanning labels for protein content and checking for hidden sugars, and if you are one of them, you will be glad to know your efforts have not been in vain.

Understanding The Impact Protein And Sugar Have On Your Body

Protein helps build and repair your body, keeps your immune system strong, and supports your muscles. Thus, it is easy to understand why it should be a key part of your diet. It also takes more energy to digest than carbs or fats. For example, your body burns up to 20 to 30% of protein calories during digestion, compared to just 5 to 10% for carbs and 0 to 3% for fats. This makes protein especially helpful for managing weight, which sort of makes sense when you look at a 2020 meta-analysis in the journal Nutrition Reviews, which found that high-protein diets significantly increase satiety and promote weight loss. Participants lost roughly 1.6 kg more on average than those on standard-protein diets.

When it comes to sugar, we all know that it can cause problems when you have too much of it since sugar is known for causing quick spikes in energy followed by crashes. It is also very closely linked to weight gain. Plus, too much added sugar can increase your risk of type 2 diabetes, heart disease, and inflammation. But, and that is a big but, natural sugars found in fruit and dairy are actually GOOD for you and should form part of a balanced diet. So, keep the added sugars to a minimum and the healthy ones on your plate.

Benefits Of Eating A High-Protein, Low-Sugar Diet

Supports Weight Management

Since protein-rich meals help you feel fuller for longer, they reduce the likelihood of overeating or snacking on sugary foods. And, interestingly enough, according to a study published in The American Journal of Clinical Nutrition, increasing your overall protein intake to 30% of total calories led to a 441-calorie reduction in daily intake, on average. At the same time, minimising sugar prevents insulin spikes that can lead to fat storage, particularly around the midsection. Remember, abdominal obesity is strongly associated with high sugar intake. 

Improves Metabolic Health

Eating more protein and cutting back on sugar can help improve your overall health. It can lower your blood sugar, improve your cholesterol, and reduce your blood pressure. In fact, one study found that high-protein diets slightly lowered blood pressure and bad cholesterol (LDL). Another study backed by the World Health Organisation showed that keeping added sugar to less than 10% of your daily calories can reduce your risk of developing Type 2 diabetes by 26%.

Reduces Cravings And Energy Slumps

Eating a lot of sugar can make your blood sugar rise quickly and then drop, which can leave you feeling tired, moody, and hungry again soon after. In one study, people who had sugary breakfasts felt hungrier and more irritable within four hours than those who ate meals with more protein. Protein helps keep your energy steady and your blood sugar balanced, making it easier to stay alert and avoid cravings. In fact, a 2014 study showed that women who ate 35g of protein at breakfast had 60% fewer cravings and cut their late-night snacking in half.

This Begs The Question, What Can And What Can’t You Eat?

Switching to a high-protein, low-sugar diet does not mean your meals have to be boring! In fact, it is a great chance to get creative with tasty, satisfying foods. Try adding more lean proteins like chicken, turkey, eggs, tofu, fish, and low-fat dairy to your meals. If you prefer plant-based options, lentils, chickpeas, black beans, quinoa, edamame, and hemp seeds are all great choices. Nuts and seeds like almonds, chia, flax, and pumpkin seeds can give your snacks a healthy boost. 

For fruits and veggies, go for low-sugar picks like berries, avocados, leafy greens, broccoli, zucchini, and cauliflower. Whole grains such as oats, brown rice, and buckwheat are fine in moderation too. Try to cut back on sugary things like fizzy drinks, pastries, sweet breakfast cereals, and sauces with hidden sugars (like ketchup or sweet chilli sauce), as well as many packaged snacks. 

The takeaway here is that small swaps can make a big difference.

Quick Recap

High-protein, low-sugar diets are not just a passing trend, they are a smart, science-backed way to boost your health, feel more energised, and manage your weight long-term. 

As people become more aware of what they are eating and food options keep improving, this way of eating is set to stick around. With a bit of planning and some simple swaps, anyone can enjoy the benefits of adding more protein and cutting back on sugar.