7 Good Protein Sources to Help you in Diabetes Management

Protein is one of the macronutrients that helps build muscle and repair tissue. Eating a protein rich diet can also help in blood sugar control but it is important to choose the protein wisely.

 

How does protein help in blood sugar control?

 

Research finds protein to help with blood sugar control in 3 ways.

• A protein-rich meal can reduce sugar cravings and provides a feeling of satiety after eating.

• Protein also helps in decreasing post-meal blood sugar spikes.

• Protein helps in maintaining muscle mass

 

But not every protein is healthy / It is important to choose your protein wisely

 

 

When it comes to protein, we also eat everything that comes along with it. Choose your proteins wisely, it is best to eat protein from animal products such as dairy foods. It is best to include more of lean and plant-based protein to maximise your health.

 

7 Healthy Protein Choices for Diabetes Management

• Soy : Whether you choose tofu, soybeans or soy chunks, soy is a great vegetarian protein option.

 

• Legumes : such as dals/lentils, chickpeas,kidney beans, peas are great protein options that also provide fibre.

 

• Ragi : is high in protein content and is a great option for vegetarians

 

• Nuts and nuts butters : Nuts; such as almonds, pistachios, cashews, walnuts, pumpkin seeds, sunflower seeds, flax seeds, sesame seeds, chia seeds; are a convenient snack option that provide protein along with fibre, vitamins and minerals.

 

• Poultry : Chicken and turkey are great options. Choose baked, roasted, grilled or poached options and skip the fried varieties.

 

• Eggs : Egg whites are a great protein choice.

 

Choosing the right proteins can make a big difference in managing diabetes. Your choices not only help in keeping your blood sugar in control but can also help manage your weight in a better manner.

 

References :

 

1. 1. Harvard Health Publishing. Diabetes. Available from: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein Accessed on: 08 August 2021.
2. 2. Centre of Disease Control and Prevention. What is Diabetes? Available from: https://www.cdc.gov/diabetes/basics/diabetes.html Accessed on: 08 August 2021.
3. 3. Beasley JM, Wylie-Rosett J. The role of dietary proteins among persons with diabetes. Curr Atheroscler Rep. 2013;15(9):348.
4. 4. Markova M, Pivovarova O, Hornemann S, et al. Isocaloric Diets High in Animal or Plant Protein Reduce Liver Fat and Inflammation in Individuals with Type 2 Diabetes. Gastroenterology. 2017 Feb;152(3):571-585.e8.
5. 5. Harvard T.H. School of Public Health. Available from: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein Accessed on: 08 August 2021.
6. 6. National Institute of Diabetes and Digestive and kidney Diseases. Diabetes Diet, Eating and Physical Activity. Available from: https://www.niddk.nih.gov/healthinformation/ diabetes/overview/diet-eating-physical-activity Accessed on: 08 August 2021.
7. 7. American Diabetes Association. What is the Diabetes Plate Method? Available from: https://www.diabetesfoodhub.org/articles/what-is-the-diabetes-plate-method.html Accessed on: 08 August 2021.