15 protein-rich foods that diabetics should know

Diabetes is a growing concern, with India ranking second in the world in terms of the number of diabetic patients. Surprisingly, one in six adults with diabetes worldwide is Indian. There is no cure for diabetes, but it must be properly managed. If left untreated, diabetes can lead to serious problems such as eye, kidney, and nerve damage. Including the right foods in your diet is an effective way to manage your symptoms and reduce your risk. Eating these protein-rich foods every day for people with diabetes can make a big difference. Wondering why protein? Read on to know the answer.

People with diabetes should consume the same amount of protein as people without diabetes. Protein is one of the three major nutrients needed by our bodies and plays several important roles in our daily life. Adding protein-rich foods to your diet is an easy way to supplement this nutrient. According to a study published in American Journal of Clinical Nutritionincreasing protein intake can help regulate blood sugar levels and lower HbA1c. Protein increases insulin response without causing a spike in blood sugar levels.

Additionally, research from Weill Cornell Medical College Eating vegetables and protein before eating carbohydrates and starches lowered blood sugar levels by 29 percent, 37 percent, and 17 percent at 30, 60, and 120 minutes, respectively, compared to eating carbohydrates first. I understand.

Protein also plays an important role in boosting immunity, which is often weakened in diabetic patients. So, make sure to add these protein-rich foods for diabetics to your regular diet.

Here are 12 protein-rich foods for diabetics that can help manage blood sugar levels and manage diabetes.

Dried fruits and nut butters are some of the best foods for diabetics that are rich in protein and also contain healthy fats. According to Diabetes Research ReviewFor example, pistachios are not only rich in protein, but also rich in antioxidants, which protect against oxidative stress and help control the glycemic index, a common problem in diabetics. Almonds, cashews, and peanut butter provide a creamy, flavorful way to increase your protein intake. However, when choosing a nut butter, it's important to choose one that doesn't have added sugar or unhealthy trans fats.

Seeds such as chia, flax, pumpkin, and sunflower are protein-rich foods for diabetics. They are rich in omega-3 fatty acids, which improve heart health and reduce inflammation. Chia seeds are rich in fiber and complete protein and are an excellent source of all nine essential amino acids. According to research published in , this helps regulate blood sugar levels and supports digestive health. Diabetes and metabolic syndrome. Enjoy in smoothies, yogurt, salads, etc.

Lentils, whether brown, green or yellow, are highly nutritious and are a great option for diabetics. Lentils, which are rich in protein, are effective in lowering blood sugar and insulin levels after meals, making them a great protein-rich food for diabetics. Research published in nutrients It was found that people who ate meals with lentils instead of rice or potatoes had a 20 to 30 percent drop in blood sugar levels.

Fish, especially fatty fish such as salmon, mackerel, and sardines, are a rich source of high-quality protein and heart-healthy omega-3 fatty acids. These omega-3s can help reduce insulin resistance and inflammation, lowering the risk of cardiovascular disease to which diabetics are prone. Fish is also low in carbohydrates, making it one of the most important protein-rich foods for diabetics.

Beans, such as black beans and kidney beans, are a good source of plant-based protein and fiber, making them ideal for managing diabetes. Protein-rich foods combined with fiber for diabetics slow down the digestion of carbohydrates and prevent spikes in blood sugar levels. Beans are also rich in antioxidants that fight chronic inflammation often associated with diabetes.

Also read: Can diabetics eat ghee? Learn the 7 benefits of this superfood

Peas, such as black-eyed peas and split peas, are another protein-rich food that is often overlooked by diabetics. These legumes are also high in fiber, which improves blood sugar control and supports healthy digestion. To manage diabetes, incorporate it into soups, stews, and salads.

Chicken and turkey, especially those without the skin, are good sources of lean protein. Skinless chicken is low in saturated fat and cholesterol, which can help manage heart health risks associated with diabetes. Breast contains about 20-25 grams of protein. Including chicken in your diet can help maintain muscle mass and provide sustained energy without significantly impacting your blood sugar levels.

Eggs are one of the most important protein-rich foods for diabetics. A large egg contains 6 to 7 grams of high-quality protein, plus essential nutrients like vitamin B12, selenium, and vitamin D. Because of their protein and low carbohydrate content, eggs usually do not affect blood sugar levels, explains one study. nutrients. However, eggs are associated with diabetes risk because they are often fried or combined with fried foods or meat. Therefore, try to eat boiled eggs to reduce your risk.

Cottage cheese is one of the most beneficial protein-rich foods for diabetics. It's also low in carbohydrates, which makes it great for diabetics. It contains casein, a slowly digested protein that provides a steady release of amino acids, can control hunger and prevent blood sugar spikes.

Soy-based foods such as tofu, tempeh, and edamame are rich in plant protein and are often included in vegetarian and vegan diets. These protein-rich foods for diabetics are complete proteins, meaning they provide all nine essential amino acids that the body cannot produce on its own. Edamame can be eaten as a snack, added to salads, or tossed into stir-fries, while tofu and tempeh can be used in a wide range of dishes, from smoothies to stir-fries.

This is a nutritious, starchy vegetable with more protein than regular potatoes. According to US Department of AgricultureOne large sweet potato (180 grams) contains about 3.6 grams of protein, as well as vitamins A and C, fiber, and antioxidants. These nutrients help regulate blood sugar levels, making it one of the best protein-rich foods for diabetes. You can also roast it, mash it, or add it to soups for a hearty meal.

Quinoa is a whole grain with a complete protein profile. This means it contains all nine essential amino acids, making it one of the best protein-rich foods for diabetics. It is gluten-free, so it is also suitable for people with gluten intolerance or celiac disease. research in Journal of the American College of Surgeons We discovered that high levels of plasma amino acids, especially leucine, lower blood sugar levels. Quinoa pairs well with salads, side dishes, and grain bowls.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight (or 0.36 grams per pound). Harvard Health Publishing. This amount is the minimum amount needed to meet basic nutritional needs to prevent deficiencies and protect against disease. As long as you eat a healthy diet and your kidneys are healthy, you should get about 10 to 35 percent of your daily calories from protein. This is recommended for diabetics as well. According to Harvard Health Publishingprotein requirements increase during pregnancy, with experts recommending 75 to 100 grams per day to support fetal development and the growing placenta, breasts, and blood supply. It is important to consult your doctor to determine your specific protein needs.