Protein and Diabetes: How Much You Need and Why

How Does Protein Affect Blood Sugar Levels?

Protein can affect blood sugar levels in a few different ways:

• While protein does not directly raise blood sugar levels, consuming a large amount of protein at one time can cause the liver to convert some of the protein into glucose, which can cause a temporary rise in blood sugar.
• Consuming protein and carbohydrates can slow down the absorption of carbohydrates, which can help prevent blood sugar spikes.
• Finally, consuming protein can help increase feelings of fullness and satisfaction, which may help people with diabetes better manage their food intake and blood sugar levels over time.

Ideal Protein Types and Recommended Amounts for Diabetic Patients

The type and amount of protein that helps maintain blood sugar levels can vary depending on a person's needs and preferences.

• In general, lean protein sources such as fish, chicken, turkey, eggs, low-fat dairy products, legumes, nuts, and seeds can control blood sugar.
• Those with diabetes should avoid eating too much protein. It has been discovered that a high-protein diet is not advantageous for diabetes. 55% of your diet should consist of fibre-rich carbohydrates, 20% should be protein, and 20% should be fat, according to ideal guidelines. People with diabetes should avoid taking excess protein.
• It's important to spread protein intake throughout the day rather than consuming a large amount in one sitting, as this can cause blood sugar spikes. Additionally, combining protein with healthy carbohydrates and fibre-rich foods can help slow down glucose absorption into the bloodstream, which can help maintain more stable blood sugar levels over time.
• Working with a doctor and registered dietitian is important to create a personalized nutrition plan that meets individual needs and preferences.

Best Sources of Protein For Diabetes

Protein Powder

Mix protein powder into some foods or consume it as a quick protein shake. Picking a brand with little added sugar or fat is important, though. Most protein powders have a carbohydrate content of no more than 12 grams per serving, which is a rather small amount.

Avocados

Avocados are great for cooking and eating since they are high in protein and low in carbs. Around four grams of protein can be found in one avocado. They can be included as a morning or evening snack.

Eggs

Eggs, especially egg whites, are a popular lean protein source in a high-protein meal. More than 6 grams of protein can be found in one big egg. Therefore, eating the whole egg is healthier than separating the whites from the yolks. Consuming eggs can reduce the risk of cardiovascular disease in people with type 2 diabetes.

Tuna

It has few calories, carbohydrates, and fats but has a good amount of protein. Per 100 grams of fresh tuna has roughly 24.4 grams of protein. Whether it's tuna in a can, raw tuna, or tuna steak, all of them are packed with vital macronutrients for controlling diabetes.

Chicken Breast

22.5 grams of protein are present in 100 grams of chicken breast. You're good to go as long as you cook it without using a lot of salt, sugar, or oils. Chicken breasts do not boost blood sugar levels but are a good source of protein.

Fatty Fish

Fish with high protein content, such as fatty fish, are good sources of the high-quality protein needed to control blood sugar. Salmon, for instance, contains 20–25 grams of protein per 100 grams. It is therefore advised to consume salmon or other fatty fish at least twice every week.

Tofu

Vegetarians and vegans should consider tofu as a great alternative. It frequently takes the place of meat in salads, soups, and sandwiches. Almost 9.4 grams of protein are included in every 100 grams of this food.

Tofu has significantly fewer carbohydrates than other non-meat protein sources, though. Tofu and other fermented soybean products enhanced glucose tolerance and lowered insulin resistance.

Did You Know?

• Lack of protein, necessary to control how quickly the body absorbs blood sugar, contributes significantly to insulin resistance in those with type 2 diabetes, the most frequent form in India.
• According to research, a high-protein diet helps people with diabetes maintain their blood sugar levels and lose weight by reducing post-meal blood sugar surges and promoting satiety, which greatly affects the body's ability to regulate insulin.
• Many national statistics show that protein has disappeared from Indian diets, causing protein deficiencies in urban and rural populations. India's Protein Dilemma national research recently ascribed this to lower levels of awareness, the prevalence of false information and myths, and insufficient knowledge of food items high in protein.
• According to the Indian Council of Medical Research's (ICMR) recommended dietary allowance (RDA), 0.8 to 1 gram of protein per kg of body weight per day is enough to satisfy a person's basic nutritional needs. Ensuring that 1/4 of your plate is made up of protein at each meal is an efficient approach.

 

People with diabetes may have specific dietary needs or restrictions based on their health status, and it's important to work with a doctor and registered dietitian to create a personalized nutrition plan. Protein is a necessary substance for our body, and it should be taken in sufficient quantities after understanding its impact on diabetes.