Carbs seem to get the spotlight when it comes to eating for diabetes. And while it is true that the type and quantity of carbohydrates you eat can profoundly impact your blood sugar management, this isn't the only macronutrient you should be focusing on for a healthy eating pattern.
Adequate protein consumption can help a person with diabetes by improving blood sugar levels, helping promote satiety and preserving lean body mass. The appropriate amount of protein a person needs can vary based on a few factors, including body weight, the presence of kidney disease and the individual's age.
Generally, aiming for 20% to 35% of total energy intake as protein is what is recommended, assuming there is no renal function impairment or other reasons why protein intake should be limited. For a 2,000-calorie diet, that would equate to around 100 to 175 grams (3.5 to 6 ounces) of this muscle-building macro every day.
The trick to picking the best proteins to eat if you have diabetes is to opt for those that are lower in saturated fat and/or sodium. Enjoying proteins that are baked, roasted, grilled or poached—instead of fried—can also help you reduce the amount of added fat.
If you are ready to include some quality proteins for diabetes management, read on to learn which proteins deserve a spot on your plate as part of an overall balanced, healthy eating pattern.
Fish
As long as it isn't fried or covered in high-fat and high-sodium sauces, fish is one of the best protein choices for people with diabetes. In fact, the American Diabetes Association specifically recommends eating fish and seafood at least two times per week.
One major reason seafood is recommended may be because of the omega-3 fatty acids that this protein provides. While the research is not conclusive—and many studies use omega-3 supplementation versus omega-3s from food—including this fatty acid in your diet may help reduce inflammation, per a 2022 review in the journal International Immunopharmacology. The protein in fish can also help with blood sugar management. Together, these two factors can benefit those with diabetes.
According to the results of a 2020 meta-analysis in Nutrients, higher fish intake was associated with a significantly lower risk of coronary heart disease. This can be especially important since people with diabetes are at an increased risk of developing this condition.
People with diabetes are also at an elevated risk of experiencing diabetic retinopathy, a condition that includes damage to the blood vessels in the retina of the eye. Results of a 2022 review published in Nutrients showed that higher fish intake was linked to a lower likelihood of having severe diabetic retinopathy.
You can eat more fish by enjoying a simple Salmon Rice Bowl, a flavorful Cod with Tomato Cream Sauce or zesty Easy Fish Tacos with Kiwi Salsa.
Lentils
Lentils are packed with both fiber and protein, two nutrients that may help keep blood sugar levels in check. Lentils' blood glucose–lowering effects have been linked to the types of carbohydrates they contain and their protein content, per a 2022 review in Nutrients. Plus, one indigestible fiber found in lentils (called beta-glucan) has been shown to reduce post-meal blood sugar levels in people with diabetes, adding to the list of factors that make lentils such a fantastic protein option.
Lentils are also a good source of B vitamins and zinc, micronutrients that may play a key role in managing diabetes.
Eating some Vegan Lentil Soup and enjoying Lentil Meatballs are tasty ways to include more of these pulses in your diet.
Tofu
Tofu is made from soybeans, a rich source of plant-based protein that is both versatile and affordable. Results from a 2022 meta-analysis published in Advances in Nutrition suggest that eating soy products, like tofu, may help improve cardiovascular health in patients with type 2 diabetes.
Not a tofu fan? Snacking on edamame or including tempeh in your diet can help you reap the benefits of soy too.
Tofu can be enjoyed in a variety of dishes, including a and Beefless Vegan Tacos.
Nuts
No matter whether you love walnuts, pistachios, almonds or macadamias, including nuts in your diet for a boost of plant-based protein may offer some unique benefits if you have diabetes. The unsaturated fats—including monounsaturated and polyunsaturated fatty acids—present in nuts may play a role in glucose control and appetite suppression.
And, according to research like a 2023 review in Nutrients, the fiber and polyphenols may have anti-diabetic effects by altering gut microbiota. The arginine (an amino acid) and magnesium in nuts may also help improve inflammation, oxidative stress, endothelial function and blood pressure.
You can include more nuts in your diet by snacking on Rosemary-Garlic Pecans or enjoying them in a meal with a recipe like our Walnut Pesto Pasta Salad.
Eggs
Eggs are an all-around nutrient powerhouse. They are packed with protein—around 6 grams per large egg—and have numerous essential vitamins and minerals, including carotenoids like lutein and zeaxanthin, that are important for eye health. Eggs naturally have 0 grams of carbohydrates.
Data published in Food & Function showed that adding one large egg to the daily eating pattern for 12 weeks reduced fasting blood glucose by 4.4% for adults with prediabetes and type 2 diabetes. Additionally, the results showed that egg consumption did not have a negative impact on total cholesterol levels. A growing body of evidence supports eggs as an important addition to a healthy dietary pattern even for people at risk for cardiovascular disease, like those with diabetes.
A 2023 article in Nutrients outlines an evidence-based strategy for reversing prediabetes that includes foods and activities that have been shown to contribute to this reversal. Eggs are included among the food items to include weekly.
Enjoy an or Avocado-Egg Toast to include more eggs in your diet.
Chicken
Chicken is one of the most popular protein sources, and rightfully so. It contains all of the essential amino acids our bodies can't make on their own, it's versatile and it can be an economical choice compared to other meat options. It also provides important micronutrients, like vitamin B12 and zinc.
Chicken (and eggs) is also a good source of choline, a nutrient that many people are low in. Choline has been linked with improving insulin sensitivity, per a 2023 article in BMC Endocrine Disorders, which is a good thing for people with diabetes and pre-diabetes.
Breaded and fried chicken dishes should be limited when on a diabetes-friendly diet. Instead, chicken dishes like Sheet-Pan Chicken Fajitas and Baked Lemon-Pepper Chicken are great options that are lower in added fat and sodium.
