That is a great one.

Don't fear protein. Especially as we get older, as we do not digest it as well and we need to maintain lean body mass.

The fed state makes the difference. If protein is added to an already high carbohydrate diet, then the protein adds to the insulin spike in an additive manner. But in a low carbohydrate fed state protein has minimal insulin response.

Low carbs are again the key to keeping insulin levels low, be it with protein in the diet or without. Especially important to people who already have some degree of insulin resistance.

It also makes a difference in when different foods are ingested. At least one study showed trials of people eating the exact same diet with the exact same foods. The difference was when the foods were ingested. Ingesting carbohydrates followed by protein and fat raised total insulin levels higher than eating the protein and fat first followed by the carbohydrates. So if a person is going to have a high carb meal, eat the meat first then the carby veggies or desert. Don't eat the high carb food first or at the beginning of the meal. Pass up on that free bread before the meal. It will definitely spike the insulin response.

Insulin is a fat storage hormone.

John