10/25/2024
Best proteins for people living with diabetes
Some of the best foods for people with diabetes that are high in protein are both lean sources of protein, like skinless chicken, as well as fatty options, such as fish, which provide you with essential amino acids, vitamins, and minerals, making them excellent options for individuals looking to maintain stable glucose levels while promoting overall health.
Lean Chicken
Anziani recommends a lean protein like chicken because it's nearly pure protein, highly satiating, and versatile for a variety of recipes. "A good portion of protein is a palm-sized piece at meals, or about 22 grams per meal," she says.
Turkey
For another lean source of protein, turkey is the perfect solution. In a 3-ounce serving of ground turkey, you'll get about 23 grams of lean protein, and zero carbohydrates. This will help regulate your blood glucose, while also keeping you feeling full, in the same way that lean chicken can.
Vegan Protein Powder
Smoothies, especially those with a lot of fruit, can have too much sugar for those living with diabetes. But a good high-quality, low-sugar vegan protein powder can be an excellent addition to a breakfast smoothie when shaken with unsweetened almond milk says Anziani. Blend a low-sugar, high-protein smoothie with spinach, chia seeds, unsweetened almond milk, and a handful of berries for sweetness.
Eggs
Eggs are a great source of protein. Anziani recommends opting for pasture-raised, organic omega-3 eggs. "The yolk will concentrate the omega-3 fed to the chickens," she says, adding that these eggs are "a good source of choline and protein, but limit to under five per week."
It's also important to note that all eggs are a good source of choline and protein, no matter how they're raised.
Sardines
These fatty fish are some of the healthiest cold water fish, says Anziani. "[Sardines are] extremely convenient to eat when packaged as boneless and skinless in extra virgin olive oil," she says. Pour them over a salad with the olive oil dressing for a boost of healthy fats and protein to keep your blood sugar stable.
Salmon
"Salmon is a smart addition to anyone's eating plan, but for individuals with diabetes, it's especially beneficial," Lori Zanini, RD, CDE, a registered dietitian and certified diabetes educator, tells us. Here's why: "It's a healthy protein source that will not raise blood sugar levels and will help to decrease the risk of heart disease and stroke—a major concern for diabetics." Salmon's heart-healthy qualities come from its high levels of omega-3 fatty acids. This particular fat reduces levels of triglycerides, a risk factor for coronary heart disease, according to a review in the journal Endocrine Practice.
Greek Yogurt
Looking for a protein-packed way to fuel your morning? Greek yogurt is the answer. "It naturally contains both carbohydrates and protein, which is a perfect combination to help control hunger levels and blood sugars," says Koszyk. "Plus, choosing Greek yogurt will give you more protein and fewer carbohydrates than regular yogurt, which can help better control blood-sugar levels. Enjoy yogurt in a smoothie or as a snack paired with some berries and chia seeds."
Organic Tofu & Tempeh
Although vegetarians might have a tougher time getting protein in their diet, Anziani recommends organic tofu. Tofus absorbs the flavor of whatever it is cooked with, making it extremely versatile. Another high-protein option is tempeh, a fermented soy protein that can replace animal protein. However, those with a thyroid condition should only consume tofu or tempeh two to three times a week.
Tuna Fish
Want to continue munching on your favorite crackers without fretting too much over your blood sugar levels? Consider pairing the crunchy snack with a can of tuna. Depending on the amount of healthy fats and protein you pair with your carb-laden snack, your body can digest the carbs much slower than you could if you ate the carbs alone. In fact, Tufts University researchers recently presented the results of a study which found that eating protein- and fat-rich tuna fish with a slice of white bread produced a slower rise in blood sugar than when eating carbs alone.
People with diabetes do need to watch their sodium levels, so look for lower-sodium options at the store when you're buying canned tuna.
Mackerel
As we previously mentioned with salmon, tuna, and sardines, fatty, high-protein fish are ideal for those with diabetes because these fish won't cause a spike in your blood sugar, they're healthy for your heart, and they can help keep you feeling full and satiated. For another type of fish that fits this bill, try mackerel, which you can enjoy fresh, frozen, or canned.
Best vegetables for people with diabetes
carrots and celery sticks
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Packed with essential nutrients and low in carbohydrates, certain non-starchy vegetables have been hailed as the best choices for individuals with diabetes. According to the American Diabetes Association's Diabetes Plate Method, people with diabetes should fill up half their plate with low-carbohydrate vegetables.
Spinach
"Leafy greens, like spinach, are great non-starchy vegetable options because they contain lutein, an important nutrient for eye health. This nutrient is essential for people with diabetes since they have a higher risk for blindness than those without diabetes," explains Newgent. That's not all spinach has going for it. A study published in the journal Archives of Internal Medicine found that adults who consumed 4,069 milligrams of potassium per day had a 37 percent lower risk of heart disease compared to those who consumed only 1,793 milligrams. Just one cup of cooked spinach contains 839 milligrams of potassium (which is equivalent to what's in 2 medium bananas) or 20 percent of that target intake.
Broccoli
"Cruciferous vegetables like kale, broccoli, cauliflower, brussels sprouts and cabbage are high in something called sulforaphane," registered dietitian Miriam Jacobson, RD, CDN says. "The compound helps reduce oxidative stress and vascular complications associated with diabetes like heart disease and neuropathy, a term used to describe a problem with the nerves."
Bell Peppers
Red, green, orange, and yellow bell peppers aren't just colorful additions to your salad; they're also among the best foods for people with diabetes, as they're blood sugar-friendly snacks all on their own. They have a sweeter taste without the sugar content of most fruit (about 3 grams of sugar per medium bell pepper). Anziani also likes how they are rich in vitamin C and also have a satisfying crunch. Slice them up and enjoy them as a snack with hummus or guacamole.
Broccoli Sprouts
You may not think much of broccoli sprouts when they pop up on your salad or sandwich, but these little guys are a powerful anti-inflammatory. They're packed with sulforaphane, which may help protect against cancer according to a study published in Cancer Prevention Research. Rich in fiber, broccoli sprouts are "a potent detoxifier and play a role in decreasing cancer risk," says Anziani.
Zucchini
If you love spaghetti and meatballs, swapping in veggies for grains should be your go-to move if you have diabetes. "Zucchini noodles and spaghetti squash are both easy and delicious ways to lower the amount of carbohydrates in some of your favorite dishes," says Zanini.
Garlic
Despite what you may think, nixing sugar or salt doesn't have to be synonymous with bland, cardboard-like dishes. "So often, we think about what we can't eat when we start cutting out sugar. Instead, focus on ways to add more flavor to the foods you are eating," suggests Zanini. "There are so many great ways to add flavor without adding sugar or salt." Add a couple of crushed cloves of garlic to your marinara sauce or saute broccoli in a blend of extra virgin olive oil, chopped garlic, and crushed red pepper flakes.
Bok Choy
"All vegetables are good sources of nutrition but dark green leafy vegetables like kale, spinach, bok choy, mustard, and broccoli provide vitamins like A, C, E, K, and folate as well as fiber, iron and several minerals like calcium," Byron Richard, MS, RD, CDE, Clinical Nutrition Manager UC San Diego Health, says, "Leafy greens, as most non-starchy vegetables, have a low GI are low in calories and carbohydrates."
Celery
Celery is a low-carb food that makes for an easy snack; Anziani likes that celery is nearly calorie-free. Slice up some celery to dip in hummus or fill with almond or peanut butter.
Kale
Kale is called a superfood for good reason! Rich in fiber—with 16 grams, or over 60 percent of your daily recommended intake, of the digestion-slowing nutrient in just one cup—and low on the glycemic index, kale can help with blood glucose control.
Asparagus
Your favorite grilled veggie is more than just a tasty side. Because asparagus is rich in folate—just four spears contain 89 micrograms of the nutrient, or roughly 22 percent of your recommended daily value—it's one of the best foods for those who have diabetes. According to a meta-analysis published in Diabetes Research and Clinical Practice, folic acid supplementation can lower cardiovascular risk among patients with Type 2 diabetes by reducing homocysteine levels, an amino acid that's been linked to increased risk of mortality when present in high levels in diabetic patients.
Cauliflower
Check out the power of the cauliflower. Grate it up, and cauliflower rice is a great low-carb substitute for refined white rice, which can help keep your blood sugar levels more stable. Plus, cauliflower is rich in sulforaphane: a compound which a Science Translational Medicine study found can inhibit glucose production in cells and improves glucose tolerance in rodents on high-fat or high-fructose diet.
Carrots
Instead of reaching for pretzels, chips, or another high-carb, high-calorie snack, carrots make for a healthy, low-calorie alternative. They are packed full of fiber, vitamins C and K, and potassium and beta-carotene (which is the antioxidant form of vitamin A), and make for a good low-carb snack when dunked in hummus or guacamole.
Red Onion
Trust us: it's worth the tears. A Canadian study published in the American Journal of Clinical Nutrition discovered that a type of gut-healthy insoluble fiber found in onions, called oligofructose, can increase levels of ghrelin—a hormone that controls hunger—and lower levels of blood sugar. This allium can help people with diabetes in another way, as well. Thanks to their bioactive sulfur-containing compounds, onions can help lower cholesterol, ward off hardening of the arteries, and help maintain healthy blood pressure levels, according to a study published in the Evidence-Based Complementary and Alternative Medicine.
Pro tip: Eat your onions raw whenever you can for better benefits; a Journal of Agricultural and Food Chemistry study found the cholesterol-lowering properties were stronger in onions that were raw compared to those eaten cooked. Think: pico de gallo, sliced onions on sandwiches and burgers, or served in a Greek cucumber and tomato salad.
Cabbage
Cabbage is often overlooked, but this versatile vegetable is full of flavor, nutrients, and is perfect for diabetics. It's low in calories and provides a decent amount of fiber, meaning it will help slow the digestion of what you're eating and won't cause a spike in blood sugar. You can sauté cabbage, add it to a sandwich, or make a delicious coleslaw with it.
Tomatoes
The American Diabetes Association considers tomatoes to be a low-carb vegetable, even though many people classify them as a fruit.
Instead of choosing starchier veggies that can raise blood sugar, Anziani likes tomatoes to add to a salad or as a snack for a flavorful option that's low-calorie. They are also a good source of the antioxidant lycopene, which can help fight inflammation.
