Protein and Blood Sugar Regulation
Have you ever wondered how protein affects blood sugars? If so, this blog is for you!
Read on to find out how to incorporate protein into your diet and how to best pair with carbohydrates to support your blood sugars.
In my Carbohydrates: How to Eat For Balanced Blood Sugars blog, I discuss the science and information to help you learn that carbs and diabetes can coexist.
Today, it is all about protein! The types, the research and most importantly the role protein plays in diabetes care.
You’ll find delicious (and nutritious!) recipes included too.
Whether you have prediabetes or type 2 diabetes, protein is essential so let's dive in and help you learn the protein foods to balance blood sugar.
Protein 101
Our bodies require three major macronutrients to optimally function on a daily basis, which are carbohydrates, protein and fat.
Like carbohydrates, protein provides our body with energy. It allows us to build muscle mass and supports our organs and tissues.
During digestion, protein is broken down into amino acids, which all have specific functions within the body. There are actually 20 different amino acids that work together to perform all necessary functions.
These amino acids are further categorized as either essential or non-essential. Non-essential amino acids are made by the body and essential amino acids must be consumed through the diet.
By eating a variety of protein rich foods, we can ensure we are receiving both essential and non-essential amino acids to best support our body to function optimally.
Difference Between Animal Protein and Plant Protein
You can classify proteins as animal proteins and plant based proteins. Let’s chat more about each group to help you decide which type of protein is best for you.
Animal Protein
Animal proteins are often considered complete proteins in that they contain all 9 essential amino acids (those amino acids that we must consume from food).
Animal Protein Food List
Poultry
Beef
Seafood
Egg
Whey/Casein
Yogurt
Cheese
Plant Based Protein
On the other hand, plant based proteins are often incomplete proteins because these foods are often lacking at least one essential amino acid.
However, if strategic in meal planning, you can combine a variety of plant proteins to make a complete protein or opt to find options that are complete proteins.
Plant Based Protein Food List
Beans
Nuts
Seeds
Quinoa
Tofu
Edamame
Lentils
Peas
What is Diabetes?
Now, let’s make the connection between protein and diabetes!
Diabetes is a condition when the body can no longer function to break down carbohydrates normally (1).
The pancreas is the organ that plays a vital role in regulating blood sugar levels. To provide your body energy, carbohydrates are broken down into sugars (glucose) and released into the bloodstream.
This initiates the pancreas to produce insulin, the hormone that acts as a key to allow sugars from the bloodstream to enter into cells. Energy is provided and your body is able to perform necessary functions.
With diabetes, your body either doesn’t make enough insulin or cannot use it normally to regulate blood sugars (1). Over time, glucose builds up in the bloodstream and blood sugar levels remain high to meet the criteria for prediabetes or type 2 diabetes.
Living With Diabetes
Diabetes prevalence continues to significantly increase with 37.3 million Americans impacted by the disease (2).
Because it is primarily a lifestyle related disease, diabetes can be properly managed and ultimately reversed into submission.
Diabetes does not develop overnight and thus cannot be reversed overnight. However, with consistent action, a reversal is possible over time.
The first step to take whether you have recently been diagnosed or have been living with diabetes for years is becoming aware. It is the foundation to build upon as you continue on your journey.
Awareness allows us to rewire our brain and start creating healthy habits that are sustainable.
Protein and Blood Sugar
While protein alone does not directly impact blood sugar, it does have an influence on carbohydrates by stimulating insulin secretion and reducing post meal glucose rise (3). This is why combining carbs and protein at meals is recommended.
Having diabetes does not require you to increase your protein consumption but instead alter the timing of eating protein rich foods.
Additional benefits of combining protein and carbohydrates is the increased satiety at meals and potentially decreasing total consumption of carbs since protein will fill gaps instead of additional carbohydrates.
*It is important to work with a medical provider and registered dietitian to determine the total amount of protein to consume on a daily basis as needs depend on multiple factors such as kidney function, physical activity, height, weight, etc.
Best Protein For Diabetes
Now, we are going to jump back to those animal and plant based protein food lists above!
When it comes to selecting the best protein for diabetes, the focus should be to select lean sources that are low in saturated fats. These can come from both animal and plant sources.
Creating a plate with complex carbohydrates, proteins, fats and half your plate filled with plants (think non-starchy veggies!) is what you should aim for moving forward.
Looking for a more customized nutrition plan? This is one of the ways I support my clients in The Balanced Blood Sugar Protocol.
10 Protein Sources To Add To Meals
To keep things simple and less overwhelming, I have gathered a list of proteins that can be added to breakfast, lunch and dinner meals. Be sure to check out the additional health benefits highlighted to help you decide the best option for you.
Chicken
Chicken is such a versatile protein that can be served hot or chilled. The leanest cut of chicken will be chicken breasts or tenderloins. Serve with a whole grain or opt to shred for salads, sandwiches, soups, tacos or enchiladas. For a dish that also features poblano peppers (a non-starchy vegetable), check out Chicken Tacos (20 Minute Recipe).
Beef
Incorporating beef about once a month can add variety to your diet while also meeting the recommendation to limit saturated fat. Selecting lean cuts such as eye of round roast/steak, sirloin, top round roast/steak, or bottom round roast/steak is going to be the best option. Pair roasts or steaks with roasted non-starchy veggies such as asparagus, cauliflower, broccoli or brussels sprouts along with a creamy sweet potato or turn into a hearty Steak and Sweet Potato Soup.
Seafood
Fatty fish such as tuna and salmon are packed with anti-inflammatory properties and are an excellent source of Omega 3s. Salmon can be baked to serve alongside complex carbs and non-starchy veggies for a complete meal. It is also a great topping for leafy green salads drizzled with a homemade salad dressing.
Beans
A fiber rich and plant based option that can be rinsed and tossed on salads or incorporated into your favorite recipe. Beans are such an affordable yet nutritious option that can easily be added to any dish. My favorite way is replacing mayonnaise with hummus to spread on wraps and sandwiches! You also have to check out this recipe for Crunchy Roasted Chickpeas.
Greek Yogurt
A simple yet effective protein source that supports balanced blood sugars. From savory to sweet, Greek yogurt can be used in a variety of recipes. These Healthy Greek Yogurt Chocolate Fudge Pops can be a fun way to enjoy dessert while keeping your health in mind. Greek yogurt cups also make a delicious and quick breakfast parfait when topped with fresh fruit.
Eggs
Eggs contain all nine essential amino acids to make them a complete protein that can easily be added to any meal. This Quick and Easy Crustless Vegetable Quiche is just one of the many ways you can turn eggs into a recipe to enjoy any time of the day.
Edamame
Edamame is a tasty combo of protein and fiber that makes a satisfying snack or addition to any meal.This plant based food has many anti-inflammatory benefits to support healthy blood sugars. I just know you’ll love this Spicy Garlic Ginger Edamame recipe.
Cottage Cheese
Packed with protein, cottage cheese can be enjoyed plain or accompanied with fruit, crackers or veggies. It is also a great on the go option if on the run. This Breakfast Cottage Cheese Fruit Granola Parfait Recipe will quickly become a staple.
Tofu
Incorporate tofu into your weekly meal plan by sauteing in a stir fry or trying this Ultra Crispy Air Fryer Tofu. It is a plant-based protein that like edamame contains all nine essential amino acids.
Quinoa
Last but not least, quinoa! It is gluten-free, filled with protein, and an excellent source of iron and magnesium. If looking to boost your intake of plant based proteins, quinoa could not come more highly recommended. Serve drizzled with olive oil and garlic or try this tasty Quinoa Salad Recipe.
I hope this list inspires you to change up your normal routine and add a variety of protein sources into your diet. With the recipes above, you are set with all you could need to get started as you continue to work toward keeping blood sugars balanced!
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References
Frank Q Nuttall, Arshag D Mooradian, Mary C Gannon, Charles Billington, Phillip Krezowski; Effect of Protein Ingestion on the Glucose and Insulin Response to a Standardized Oral Glucose Load. Diabetes Care 1 September 1984; 7 (5): 465–470. https://doi.org/10.2337/diacare.7.5.465
