For those managing diabetes, the idea of a restrictive diet can often feel overwhelming. However, many protein-rich foods that are typically avoided might actually offer significant health benefits. High-quality proteins help build muscle, improve insulin sensitivity, and regulate blood sugar—essential factors in diabetes care.
Take full-fat Greek yogurt, for example. Although it’s often left off the menu because of its fat content, it’s packed with protein—about 21 grams per cup. The combination of slow-digesting fats and protein can help stabilize blood sugar, and some studies even suggest that dairy fat might lower the risk of diabetes. Similarly, pistachios, once feared for their fat content, are actually a great source of plant-based protein. A 2-ounce serving delivers around 12 grams of protein and has been shown to improve blood sugar and heart health over time.
Shellfish, like shrimp and crab, may also deserve a second look. Despite concerns over cholesterol, these low-fat, high-protein foods help with blood sugar control, and eating them a few times a week may even lower the risk of heart disease. Lean cuts of beef, such as sirloin or round, are another option. These cuts provide muscle-building protein with less saturated fat, making them a good choice for those with diabetes.
For those following a plant-based diet, soy foods like tofu are excellent sources of protein, containing all essential amino acids without spiking blood sugar. Beans and lentils, though higher in carbs, are rich in fiber and have a low glycemic load, meaning they won’t cause rapid blood sugar spikes.
The real benefits come when protein is paired with resistance training. Building muscle increases glucose uptake, helping to better control blood sugar. More muscle mass also aids in weight management and boosts insulin sensitivity. By rethinking your approach to high-protein foods, you can not only better manage diabetes but also improve your overall health.
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