Protein is an important part of a diabetes eating plan that helps keep blood glucose levels under control. The American Diabetes Association (ADA) indicates among the healthy sources rich in protein that you can consume both food options of animal and vegetable origin.
The ADA recommends limiting your intake of red meats , which are often higher in saturated fat, and also limiting processed meats like ham, bacon, and sausages, which are often higher in saturated fat and sodium .
The best protein options to consume in a healthy diet to control blood sugar are also the best to maintain weight control. Following a diet rich in protein can help control hunger and lose weight.
1. Poultry
Lean chicken breast is higher in protein than beef. In a 6 oz serving of lean chicken breast there is 54. 5 g of protein, equivalent to 109% of recommended daily value. Turkey breast is also rich in protein, and turkey has less fat and fewer calories than most other cuts of meat.
The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK ) suggests opting for skinless chicken and turkey, so you get less saturated fat and cholesterol.
2. Soy
Soy protein is considered a complete protein , containing the nine essential amino acids that the body cannot produce and that must be obtained from the diet. Soy foods are low in fat but are also rich in nutrients like B vitamins, fiber, potassium, and magnesium.
Half a cup of boiled soy provides 15 g of protein, while a soy burger provides 14 g of protein and 3 ounces of tofu provide 8 g of protein.
3. Fish and seafood
Fatty fish is a healthy source of protein and is rich in omega-3 fatty acids that help reduce inflammation and promote heart and brain health. In a 6-ounce tuna steak there is 51 g of protein, equivalent to 102% of recommended daily value. On 100 g of tuna there is 30 g of protein. The ADA suggests trying to include fish at least twice a week.
4. Beans
Beans and other legumes such as Lentils and chickpeas are among the best sources of protein of vegetable origin l. A cup of lentils provides 17, 9 g of protein. They are rich in protein and are one of the highest sources of fiber.
“The high fiber content and the low glycemic index, together with the high protein content of legumes , help prevent unhealthy sugar spikes and drops that, if left unchecked, can lead to insulin resistance and uncontrolled diabetes, ”publishes Indiana University Health.
5. Eggs
Eggs provide high-quality protein (6 grams per unit). In addition, they are rich in vitamins and minerals. Low in fat and in calories (77 to 78 per unit). Eggs can help reduce blood sugar spikes after meals. Eggs with vegetables are an excellent combination of protein and fiber to keep you full, energetic and control your glucose levels.
6. Nuts and seeds
Walnuts, peanuts and seeds are also healthy sources of protein. Peanuts have 9.5 grams of protein per 1/4 cup (37 grams). Walnuts have monounsaturated fatty acids, fiber and are low in carbohydrates, meaning they help fill us up while keeping blood sugar low , according to the Cleveland Clinic.
Harvard School of Public Health shares that eating more red meat predicts an increased risk of type 2 diabetes . Low carbohydrate diets rich in plant sources of fat and protein are associated with a lower risk of type 2 diabetes.
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