Overweight individuals struggling to maintain healthy insulin function need high amounts of protein that is rich in branch chain amino acids, as well as higher amounts of soluble fiber. Both nutrients are needed beyond common levels of dietary recommendation, to prop up and stabilize the healthy function of insulin.

High quality whey protein is the easiest way to boost your intake of branch chain amino acids, and in particular the branch chain amino acid known as leucine. The highest sources of leucine-containing foods are animal and dairy sources. Cottage cheese and red meat top the list; other sources include milk, cheese, eggs, ...