Carbs seem to get the spotlight when it comes to eating for diabetes. And while it is true that the type and quantity of carbohydrates you eat can profoundly impact your blood sugar management, this isn’t the only macronutrient you should be focusing on for a healthy eating pattern.
Proper protein consumption can help a person with diabetes by improving blood sugar levels, helping promote satiety and preserving lean body mass. The appropriate amount of protein a person needs can vary based on a few factors, including body weight, the presence of kidney disease and the individual’s age. Generally, aiming for 20% to 35% of total energy intake as protein is what is recommended, assuming there is no renal function impairment or other reasons why protein intake should be limited. For a 2,000-calorie diet, that would equate to around 100 to 175 grams (3.5 to 6 ounces) of this muscle-building macro every day.
The trick to picking the best proteins to eat if you have diabetes is to opt for those that are lower in saturated fat and/or sodium. Enjoying proteins that are baked, roasted, grilled or poached—instead of fried—can also help you cut back on the added fat from cooking.
The 6 Best Proteins to Eat If You Have Diabetes
If you are ready to include some quality proteins for diabetes, read on to learn which proteins deserve a spot on your plate as part of an overall balanced, healthy eating pattern.
1. Fish
2. Lentils
3. Tofu
4. Nuts
5. Eggs
6. Chicken
