Whether you are a diabetic or not, it is important to understand how protein can affect your blood sugar. Protein is one of the three macronutrients your body needs, along with carbohydrates and fat. Protein helps you maintain muscle, bones, and organs. It is also essential for maintaining the immune system. Protein helps you burn carbohydrates more slowly and reduces the likelihood of experiencing a blood sugar spike.
Protein can be found in many foods, including meat, poultry, fish, and seafood. The American Diabetes Association recommends lean protein sources. Dairy products like yogurt and cottage cheese are also good sources of protein. Nuts, seeds, and legumes are also rich in protein. These foods also provide other nutrients, such as iron, zinc, and B vitamins.
A diet that includes a variety of protein-rich foods will help you maintain a healthy weight and lower your risk of developing diabetes. It is important to limit your intake of high-fat foods, such as red meat, and replace them with nutrient-dense foods like nuts, seeds, and legumes. Also, be sure to include a variety of fruits and vegetables. If you are not sure how much protein you need, talk to a nutritionist or certified diabetes educator.
The American Diabetes Association recommends a diet that is rich in carbohydrates and low in fat, but includes lean protein. They also recommend limiting processed animal protein, which is high in saturated fat. It is also important to keep your blood pressure in your target range. To do this, you may need to use a continuous glucose monitor.
There are many protein sources for diabetics, including fish, poultry, and eggs. Some cereals contain small amounts of protein. If you are a vegetarian, you can rely on beans, nuts, and tempeh. You can also use protein powder, which is manufactured from plants or animal protein.
A study from the Nurses’ Health Study II showed a link between higher protein consumption and an increased risk of developing T2D. The study analyzed 6,821 participants. The highest energy-adjusted total protein consumption was associated with a higher fasting glucose, lower total carbohydrate intake, and a lower insulin response. Similarly, the Health Professionals Follow-up Study found an association with a 13% increase in the risk of developing T2D.
In addition, a study from the EPIC-Interact case-cohort study found similar associations between protein intake and risk of developing T2D in European populations. In both studies, the protein intake of men and women was higher in the group with higher energy-adjusted total protein. The women with higher energy-adjusted protein consumption were younger, less likely to be postmenopausal, and had lower carbohydrate and fat intake. In addition, the men in the study with higher energy-adjusted proteins had higher fasting insulin levels, lower total carbohydrate intake, and higher HbA1c.
A diet rich in protein and vegetables can help you manage your blood sugar. Studies have shown that eating protein and vegetables before carbohydrates reduces post-meal glucose levels in obese diabetic patients.