Key Takeaways
- Protein is an important macronutrient because it helps build and maintain everything your body needs to function correctly, like tissues, hormones, and other vital cells.Ā
- Some of the best protein sources for people with diabetes include pulses, tofu, fish, poultry, plain Greek yogurt, and eggs.
- Protein from legumes or dairy may raise blood glucose levels due to its carbohydrate content.
Protein is one of the three macronutrients that the body requires to function.
Itās made up of building blocks called amino acids, which your body uses to build and maintain tissues, organs, and enzymes.
When it comes to protein and diabetes, getting enough protein is an important part of your nutrition treatment plan.
Read on to learn about the best protein sources for people with diabetes, protein benefits, how to incorporate protein into your diet, and how to calculate your protein requirements.
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Should I Eat Protein If I Have Diabetes?
Everyone needs protein, regardless of whether they have diabetes.
This is because protein is needed to help your body repair and make new cells. It promotes healthy aging, helps regulate appetite, and can protect the body from muscle loss.
How Does the Body Process Protein?
Most protein digestion occurs in the small intestine, where enzymes break down protein into smaller molecules called amino acids.
These are commonly referred to as ābuilding blocksā that your body relies on to build and repair cells, hormones, and other vital tissues.Ā
Since protein takes longer than carbohydrates to digest, it delays digestion and absorption of carbohydrates into the blood.
This can help prevent blood glucose spikes after eating.Ā
Best Sources of Protein for People with Diabetes
Many different foods contain protein.
They differ based on their carbohydrate and fat content.
Since people with diabetes are at a greater risk of developing heart disease, they should try to limit proteins that are high in saturated fat (like red meat, deli meats, and full-fat dairy products).
This is because studies demonstrated that limiting saturated fat intake reduces the risk of developing heart disease.Ā
Below are some of the best dietary protein options for people with diabetes.
Legumes
Legumes like black beans, kidney beans, chickpeas, lentils, and split peas provide protein and fiber with minimal fat.
If counting carbohydrates is part of your diabetes management plan, read the food label, as legumes can vary in carbohydrate content.
Tofu
Tofu, made from soybeans, is rich in plant protein, fiber, isoflavones (a beneficial plant compound), and healthy fats.
Itās also the only plant-based complete proteināit contains all the essential amino acids the body cannot produce on its own.Ā
Research shows that a higher intake of soy-based foods like tofu is associated with lower risks of type 2 diabetes and heart disease.
Fish
Current recommendations suggest eating fish at least twice weekly.
Studies suggest that eating fish may have heart health benefits, such as reduced heart disease and heart attack rates.
Try to choose fish that are high in omega-3 fatty acids, like Albacore tuna, mackerel, sardines, and salmon.
Poultry
Poultry, like chicken and turkey, is a good source of protein for people with diabetes.
For less saturated fat and cholesterol, choose poultry with the skin removed.
Plain Greek Yogurt
Plain Greek yogurt is a good protein choice for people with diabetes because it contains more protein than regular yogurt.Ā
Some flavored Greek yogurt may contain added sugar, so consider choosing plain Greek yogurt and flavoring it yourself with fruit, nuts, and spices if youāre monitoring your added sugar intake.Ā
Itās important to note that even if you choose plain Greek yogurt, it still contains some carbohydrates in the form of lactose, a naturally occurring sugar found in dairy.
Be sure to account for this if youāre counting carbohydrates.
When choosing a Greek yogurt, choose lower-fat options such as non-fat, 1% or 2%. These are lower in saturated fat.Ā
Eggs
Studies show that people with diabetes who eat eggs for breakfast report less hunger and greater satiety after breakfast.
The same study found that eating two eggs per day for six weeks did not negatively affect the amount or types of fat in the blood.
This suggests that eggs are a good protein option for people with diabetes.
Benefits of Protein for Diabetes Management
Protein may be particularly beneficial for people with diabetes because it can contribute to weight loss.
Protein takes longer than carbohydrates to digest, which aids with blood sugar control and increases feelings of fullness.Ā Ā
People with diabetes and excess weight may benefit from weight loss.
Itās associated with improvements in several health markers, including reduced insulin resistance and improved blood glucose management.Ā
Including protein with high-fiber carbohydrates at each meal may help you fill up faster and stay full longer so you donāt overindulge later.
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Potential Risks of Consuming Too Much Protein with Diabetes
People with diabetes are at a higher risk of developing chronic kidney disease.
Guidelines recommend that people with chronic kidney disease not consume more than 20% of their calories from protein.Ā
How Much Protein Should You Eat?
Current evidence suggests that thereās no ideal percentage of calories a person should get from protein if they have diabetes.
Therefore, your protein target should be individualized based on an assessment of your current eating patterns, preferences, and goals.
Calculating Protein Intake
Research suggests that people with diabetes eat, on average, the same amount of protein as the general public (about 15%-20% of their total calories).
To calculate your protein requirements, you will need to know how many daily calories youāre aiming for.
Use the NIH Body Weight Planner to calculate your calorie requirements or speak with a registered dietitian.
If your calorie target is 2,000 calories daily, 15%-20% of your calories should come from protein.
This is equal to 300 to 400 calories from protein. Since protein contains approximately four calories per gram, divide these numbers by four to get your protein goal in grams.
In this example, that would be 75 to 100 grams of protein daily.
Itās important to remember that this is just a guideline.
Some people, such as those trying to lose weight, may benefit from a higher protein intake.
Others, such as those with chronic kidney disease, may benefit from a slightly lower protein intake.
Itās important to speak with a registered dietitian who can customize your protein goals to your individual needs.
Is Protein Powder Safe for People with Diabetes?
Protein powder is safe for people with diabetes, provided they have normal kidney function.
Studies show that whey protein (a milk-derived protein) is associated with improved post-meal blood glucose levels.
Protein powder can be a good way to increase your protein intake if youāre struggling to get enough from your diet, but it isnāt a requirement of a healthy diet for diabetes.Ā
Tips for Incorporating Protein Into Your Diet
If youāre currently not getting enough protein, here are some simple tips for incorporating more protein into your diet:
- Build your meals around protein.Ā
- Eat protein at every meal and snack.
- Use no-cook protein sources like Greek yogurt, cottage cheese, canned tuna, and canned beans.
- Increase your protein portion sizes.
- Consider a protein supplement if you struggle to meet your protein requirements through whole foods.Ā
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Takeaway
While protein is an important part of your diabetes care plan, going overboard isnāt necessary.
People with diabetes need the same amount of protein as the general population.
If youāre not currently getting enough protein, start by adding a source of protein to each meal and snack, and use no-cook proteins like Greek yogurt and canned tuna to make getting enough protein simple.
How a Dietitian Can Help
If youāre struggling to get enough protein to help manage diabetes, a diabetes dietitian can help you calculate your protein needs and provide strategies for increasing your protein intake.
You can find a dietitian who accepts insurance through Nourish.
Do you have any of these insurances?
Why Join Nourish's RDĀ Network
Frequently Asked Questions
Yes, protein is good for people with diabetes.
When you eat protein alongside carbohydrates, it slows the digestion and absorption of carbohydrates into the blood.
This reduces the blood glucose spike.
Some studies have shown that a primarily plant-based diet reduces the risk of developing type 2 diabetes.
However, other studies have found insufficient evidence favoring plants over animal sources.
Therefore plant and animal protein sources both have a place in a healthful diet for diabetes.
If you want to eat more plant-based proteins, choose beans like chickpeas, kidney beans, lentils, and tofuāthey're all excellent choices for people with diabetes.
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Protein foods that contain carbohydrates (such as legumes or dairy products) may raise blood sugar due to their carbohydrate content.
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