Adding plenty of protein to the plate is highly recommended for people with diabetes.
How much protein you need as a diabetic will depend on several factors including your:
* Age * Gender
* Physical activity * And overall health.
The American diabetes association recommends that…
20% of your daily calorie intake should come from protein.
And there’s a reason for that!
Protein-rich foods come with various amino acids….
That are vital for the body to maintain healthy organs.
These nutrients also play an important role in regulating your blood sugar levels.
However…
not all proteins are created equal.
Meat protein can be too rich in saturated fat….
While certain plant proteins are not complete in amino acids… and can lead to deficiencies.
So… what are the best and most complete proteins for diabetics?
Don’t go anywhere and keep watching.
In this video… we’re about to share 4 high-protein foods that will help with blood
sugar control.
But before we get into it…
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And now… let’s get started with high protein foods for blood sugar control… starting
with…
Number 4.
Eggs Eggs are incredibly nutritious…
Containing a healthy amount of: * Protein
* Vitamins * Minerals
* And healthy fat.
However…
you might be surprised to see eggs on this list…
As experts were often concerned about the amount of cholesterol found in eggs… especially
for diabetics.
But research has highlighted that a dietary source of cholesterol like eggs…
Has minimal impact on our own cholesterol… and ultimately blood sugar levels.
In fact…
Being rich in protein and fat is actually an advantage for eggs.
A study following 42 obese adults with pre-diabetes
and type-2 diabetes…
Showed that eating 1 egg daily: * Reduced fasting blood sugar by 4.4%
* And improved insulin sensitivity.
A 14-year long follow-up study in over 7 thousand healthy adults also suggested that…
Eating eggs 3 times per week may reduce the risk of diabetes complications by up to 40%.
After all… 1 egg contains up to: * 7 grams of protein
* And 5 grams of fat… with 1.6 grams of which are saturated fat.
The American Diabetes Association notes that overall…
Eggs won’t trigger blood sugar…
And are a safe food choice for diabetics.
However…
it is best to limit your consumption to 2 eggs per week… to enjoy its benefits.
Whether you enjoy them: * Scrambled for breakfast
* Poached with an on avocado toast * Or as an omelet for dinner…
Eggs as a protein for diabetics is an excellent choice.
Number 3.
Fatty Fish Fatty fish can be an attractive alternative
to meat for diabetics…
As it is a rich source of protein that comes without unnecessary saturated fat.
* Salmon * Cod
* Mackerel * and Sardines... are all types of healthy
fatty fish options.
They are categorized as “fatty” because they are a high source of omega-3 fatty acids.
This type of lean protein is also rich in Vitamin D…
Which plays an essential role in blood sugar balance.
Data has noted that a Vitamin D deficiency can trigger symptoms of:
* Hypoglycemia in type-1 diabetes * And hyperglycemia in type-2 diabetes.
Alternatively…
it is suggested that a regular intake of vitamin D-rich foods like fatty fish…
Can regulate blood glucose in both types of diabetes.
A 2019 study involving 680 women…
Observed an important reduction in fasting blood glucose…
Within women who had low serum levels of vitamin D.
Other reviews also note that vitamin D supplementation
can lower:
* Blood glucose in type 2 diabetes * And the risk of diabetes complication
So while there is more research needed to confirm these findings….
It seems that consuming fatty fish as a protein is beneficial for lowering blood sugar.
But if you don’t enjoy fish…
There are other vegetarian-friendly proteins you might want to add to your diet…
Number 2.
Nuts Rich in:
* Healthy fats * And antioxidants…
Nuts are a surprising plant protein…
That has been praised for their abilities to balance blood sugar!
1 cup of Almonds contains 21.15 g of protein…
Cashews contain 18.22 grams… and walnuts about 15.24 grams.
But other than their rich amount of proteins…
Nuts are also high in magnesium.
It's been shown that consuming food rich in magnesium like almonds and walnuts…
Can help regulate blood sugar.
In a comparative study between almonds and peanuts...
Researchers observed that…
Consuming almonds daily for 3 months significantly reduced:
* Fasting blood glucose * And post-meal blood glucose.
A review of 13 studies on walnuts also noted that… nuts could significantly reduce:
* Inflammation * And cholesterol.
So go ahead and enjoy a cup of nuts for your breakfast or snack…
Your blood sugar will thank you for it.
Before we continue with our countdown of the 4 High Protein foods For Blood Glucose control,
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Now, are you excited to find out what our Top food is?
At Number 1.
Beans Yes!
Beans –such as: * Kidney beans
* Pinto beans * Black beans
* Lentils * or chickpeas…
Are an amazing source of plant protein… and fiber.
These two nutrients are essential to: * Assist with digestion
* Decrease hunger * And control blood glucose post-meal.
Additionally…
beans have a very low glycemic index…
Making them an ideal food for diabetics.
In a study published by the British Journal of Nutrition…
One group of rats was given a daily serving of chickpea alongside a high-fat diet.
After 2 weeks…
It was found that the rats had: * Better blood sugar control post-meal
* And increased insulin sensitivity….
Compared to a placebo group.
Another study using kidney beans observed similar results on humans…
Including a significant reduction in blood sugar spikes 90 minutes post-meal…
After participants with type-2 diabetes consumed the bean with rice.
Eating plenty of fiber boosts the body's digestive and waste processes.
As a result…
It helps slow down the absorption of sugar in the blood.
Eating protein rich in fiber… just beans and peas…
Is a great way to ensure your blood sugar stays under control!
Overall…
Adding a variety of proteins to your diet is essential…
To keep your blood sugar under control.
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