Last Updated on September 7, 2022 by prince lucky
Diabetes is one of the most common diseases in the world, and it’s essential to maintain a healthy diet that addresses your specific needs if you have it. People with diabetes should consume adequate protein throughout the day to avoid spikes in blood sugar levels and keep their bodies functioning properly. The following list of seven high-protein meals can help you eat better and improve your health if you have diabetes.
7 High-Protein Meals for Diabetes Patients
1. Fish
Fish is high in protein and healthy fats, making it a low-calorie way to fuel your body. Salmon, in particular, is a nutritional powerhouse. A 3 oz serving contains about 25 grams of protein, less than 200 calories, and several healthy nutrients that can help prevent heart disease and diabetes. It’s also an excellent source of omega-3 fatty acids, which studies have shown may improve blood sugar control by lowering insulin resistance among those with type 2 diabetes.
2. Beans
Eating more beans is a great start if you’re looking to increase your fiber intake and regulate blood sugar levels. Research shows that bean eaters are less likely to develop diabetes than people who don’t consume legumes regularly. A meal with 50 grams of protein is made by combining navy beans with whole wheat pasta (at least 45 grams of protein per serving), tomatoes, garlic, olive oil, and basil.
3. Legumes
Legumes, such as beans and lentils, are incredibly versatile. They can be added to casseroles, salads, or stews for extra protein, fiber, and nutrients. The most important thing to remember when cooking with legumes is that they must be soaked and boiled before eating; otherwise, your body won’t properly absorb them. This can also reduce their adverse effects on blood sugar in type 2 diabetes patients. Start by adding 1/2 cup of dried beans to a pot of boiling water.
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4. Nuts and Seeds
In addition to their protein, nuts and seeds provide heart-healthy fats. According to research in The American Journal of Clinical Nutrition, walnuts, almonds, hazelnuts, and pistachios have been linked to lower risks of type 2 diabetes. Other good choices include peanuts (technically a legume), sunflower, and pumpkin seeds.
5. Eggs
A healthy and affordable protein source, eggs make excellent breakfast food. One large egg contains 6 grams of protein—about as much as an ounce of cheese or a piece of meat. Plus, eggs have healthy fats and vitamins like Vitamin D to keep you fueled all morning. Make them into an omelet with veggies and cheese, or scramble them with a few drops of olive oil.
6. Soy Products
In addition, to lower cholesterol and protect against heart disease, soy isoflavones are a natural, low-cost alternative to statins. Isoflavones are in soy products such as edamame beans and tofu, which are made from soybeans. In addition, certain soy products may help lower blood pressure levels, increasing diabetes risk.
7. Milk Alternatives
Soy and almond milk, both high in protein, make delicious alternatives to whole milk. Opting for a soy or almond alternative over a glass of regular milk is a great way to boost your daily protein intake and lower your risk of type 2 diabetes. Try replacing whole milk with unsweetened soy or almond milk, yogurt made from soy or almond (watch out for added sugars), or cheese made from soy or almonds.
Conclusion:
A diet high in protein is highly beneficial to people with diabetes. But, many patients struggle with knowing what exactly they should be eating. If you have diabetes and are concerned about your diet, then these seven high-protein meals may be just what you need. They’re easy to make, affordable, and best of all: delicious! So try them out today!