Diabetes affects millions of people worldwide, regardless of age. Managing the condition often means strict dietary rules, which can make it hard to enjoy meals. For those with diabetes who want to build muscle or gain healthy weight, the challenge is even greater because protein-rich food choices seem limited.
Muscle growth is important because having more muscle can improve how the body uses insulin. This helps regulate blood sugar better, which is key for controlling diabetes. Some foods that people with diabetes may avoid actually contain high-quality protein and important nutrients that support muscle health.
Here are five high-protein foods that can help people with diabetes improve insulin function and manage symptoms naturally.
1. Full-Fat Greek Yogurt
Full-fat Greek yogurt is an excellent food choice for people with diabetes. It contains a high amount of protein, which helps repair and build muscles. Compared to regular yogurt, Greek yogurt also provides calcium and probiotics, which are good for overall health.
2. Pistachios
Pistachios are a great snack for diabetics who want to build muscle. They offer a good amount of protein and also help control blood sugar levels. This makes pistachios useful not only for muscle growth but also for managing diabetes.
3. Shellfish
Shellfish such as mussels, clams, oysters, shrimp, and crab provide lean protein. Including shellfish in a balanced diet can support muscle health in people with diabetes. However, it is important to choose lean shellfish and watch portion sizes.
4. Soy Foods
For vegetarians, soy products like tofu, tempeh, and edamame are essential protein sources. They help build muscle and support diabetes management. Soy contains fiber and protein, which digest slowly and help stabilize blood sugar. Research also suggests soy may improve insulin sensitivity.
5. Beans and Lentils
Beans and lentils are widely used in many kitchens and are excellent for muscle health, especially for vegetarians with diabetes. They provide protein and fiber, which help control blood sugar and support muscle growth. These foods can also aid in maintaining a healthy weight and improving how the body responds to insulin.
Building muscle with diabetes can be difficult due to limited food options. Choosing the right high-protein foods is important to get the best benefits. The five foods listed above are effective options that can support both muscle growth and diabetes control.
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