What's the Best Protein for Diabetes?

Protein is one of the three macronutrients that the body requires to function.

It’s made up of building blocks called amino acids, which your body uses to build and maintain tissues, organs, and enzymes.

When it comes to protein and diabetes, getting enough protein is an important part of your nutrition treatment plan.

Read on to learn about the best protein sources for people with diabetes, protein benefits, how to incorporate protein into your diet, and how to calculate your protein requirements.

{{splash}}

Should I Eat Protein If I Have Diabetes?

Everyone needs protein, regardless of whether they have diabetes.

This is because protein is needed to help your body repair and make new cells. It promotes healthy aging, helps regulate appetite, and can protect the body from muscle loss.

How Does the Body Process Protein?

Most protein digestion occurs in the small intestine, where enzymes break down protein into smaller molecules called amino acids.

These are commonly referred to as “building blocks” that your body relies on to build and repair cells, hormones, and other vital tissues. 

Since protein takes longer than carbohydrates to digest, it delays digestion and absorption of carbohydrates into the blood.

This can help prevent blood glucose spikes after eating. 

Best Sources of Protein for People with Diabetes

Many different foods contain protein.

They differ based on their carbohydrate and fat content.

Since people with diabetes are at a greater risk of developing heart disease, they should try to limit proteins that are high in saturated fat (like red meat, deli meats, and full-fat dairy products).

This is because studies demonstrated that limiting saturated fat intake reduces the risk of developing heart disease. 

Below are some of the best dietary protein options for people with diabetes.

Legumes

Legumes like black beans, kidney beans, chickpeas, lentils, and split peas provide protein and fiber with minimal fat.

If counting carbohydrates is part of your diabetes management plan, read the food label, as legumes can vary in carbohydrate content.

Tofu

Tofu, made from soybeans, is rich in plant protein, fiber, isoflavones (a beneficial plant compound), and healthy fats.

It’s also the only plant-based complete protein—it contains all the essential amino acids the body cannot produce on its own. 

Research shows that a higher intake of soy-based foods like tofu is associated with lower risks of type 2 diabetes and heart disease.

Fish

Current recommendations suggest eating fish at least twice weekly.

Studies suggest that eating fish may have heart health benefits, such as reduced heart disease and heart attack rates.

Try to choose fish that are high in omega-3 fatty acids, like Albacore tuna, mackerel, sardines, and salmon.

Poultry

Poultry, like chicken and turkey, is a good source of protein for people with diabetes.

For less saturated fat and cholesterol, choose poultry with the skin removed.

Plain Greek Yogurt

Plain Greek yogurt is a good protein choice for people with diabetes because it contains more protein than regular yogurt. 

Some flavored Greek yogurt may contain added sugar, so consider choosing plain Greek yogurt and flavoring it yourself with fruit, nuts, and spices if you’re monitoring your added sugar intake. 

It’s important to note that even if you choose plain Greek yogurt, it still contains some carbohydrates in the form of lactose, a naturally occurring sugar found in dairy.

Be sure to account for this if you’re counting carbohydrates.

When choosing a Greek yogurt, choose lower-fat options such as non-fat, 1% or 2%. These are lower in saturated fat. 

Eggs

Studies show that people with diabetes who eat eggs for breakfast report less hunger and greater satiety after breakfast.

The same study found that eating two eggs per day for six weeks did not negatively affect the amount or types of fat in the blood.

This suggests that eggs are a good protein option for people with diabetes.

Benefits of Protein for Diabetes Management

Protein may be particularly beneficial for people with diabetes because it can contribute to weight loss.

Protein takes longer than carbohydrates to digest, which aids with blood sugar control and increases feelings of fullness.  

People with diabetes and excess weight may benefit from weight loss.

It’s associated with improvements in several health markers, including reduced insulin resistance and improved blood glucose management. 

Including protein with high-fiber carbohydrates at each meal may help you fill up faster and stay full longer so you don’t overindulge later.

{{local}}

Potential Risks of Consuming Too Much Protein with Diabetes

People with diabetes are at a higher risk of developing chronic kidney disease.

Guidelines recommend that people with chronic kidney disease not consume more than 20% of their calories from protein. 

How Much Protein Should You Eat?

Current evidence suggests that there’s no ideal percentage of calories a person should get from protein if they have diabetes.

Therefore, your protein target should be individualized based on an assessment of your current eating patterns, preferences, and goals.

Calculating Protein Intake

Research suggests that people with diabetes eat, on average, the same amount of protein as the general public (about 15%-20% of their total calories).

To calculate your protein requirements, you will need to know how many daily calories you’re aiming for.

Use the NIH Body Weight Planner to calculate your calorie requirements or speak with a registered dietitian.

If your calorie target is 2,000 calories daily, 15%-20% of your calories should come from protein.

This is equal to 300 to 400 calories from protein. Since protein contains approximately four calories per gram, divide these numbers by four to get your protein goal in grams.

In this example, that would be 75 to 100 grams of protein daily.

It’s important to remember that this is just a guideline.

Some people, such as those trying to lose weight, may benefit from a higher protein intake.

Others, such as those with chronic kidney disease, may benefit from a slightly lower protein intake.

It’s important to speak with a registered dietitian who can customize your protein goals to your individual needs.

Is Protein Powder Safe for People with Diabetes?

Protein powder is safe for people with diabetes, provided they have normal kidney function.

Studies show that whey protein (a milk-derived protein) is associated with improved post-meal blood glucose levels.

Protein powder can be a good way to increase your protein intake if you’re struggling to get enough from your diet, but it isn’t a requirement of a healthy diet for diabetes. 

Tips for Incorporating Protein Into Your Diet

If you’re currently not getting enough protein, here are some simple tips for incorporating more protein into your diet:

• Build your meals around protein. 
• Eat protein at every meal and snack.
• Use no-cook protein sources like Greek yogurt, cottage cheese, canned tuna, and canned beans.
• Increase your protein portion sizes.
• Consider a protein supplement if you struggle to meet your protein requirements through whole foods. 

{{splash}}

Takeaway

While protein is an important part of your diabetes care plan, going overboard isn’t necessary.

People with diabetes need the same amount of protein as the general population.

If you’re not currently getting enough protein, start by adding a source of protein to each meal and snack, and use no-cook proteins like Greek yogurt and canned tuna to make getting enough protein simple.

How a Dietitian Can Help

If you’re struggling to get enough protein to help manage diabetes, a diabetes dietitian can help you calculate your protein needs and provide strategies for increasing your protein intake.

You can find a dietitian who accepts insurance through Nourish.