What People with Diabetes Need to Know About Protein
by IDS Director of Lifestyle and Nutrition, Jenny Smith
Protein – the macronutrient that is often misunderstood for many reasons. Living with diabetes means you are paying a lot more attention to the nutrients in food and have learned that management goes beyond just counting carbs. A few questions are common when people with diabetes start to consider their protein needs.
Why is protein important for BG management?
- Slows down carbohydrate absorption
- Helps stabilize BG between meals
- Supports muscles which improves insulin sensitivity
- Helps stabilize appetite between meals
- Lowers the glycemic impact of a meal especially when eaten first
What are some practical tips for maximizing the benefit of protein?
Eat protein throughout the day.
Consider your protein needs (1.2g – 1.6g/kg of body weight per day) – distribute that through the day evenly between meals and snacks.
150# person (pound to kg conversion – pounds divided by 2.2 – 150/2.2 = 68kg) needs 82-109g protein per day depending on activity and lifestyle.
Pair your carbohydrates with protein.
Start your meal with protein to allow insulin for carbohydrates to start to work before you eat them.
Protein slowly digests and reduces spikes in BG post meal.
Choose whole food, lean and high-quality protein sources:
- Eggs
- Fish
- Poultry
- Unsweetened Greek yogurt
- Tofu/beans/nuts/seeds
- Lean beef
Choose quality fat with protein:
- Aids with slowing BG rise as well
- Offers longer fullness factor post meal reducing cravings
- Helps keep glucose more stable with less spikes
Use protein for smart snacks.
Helps reduce glucose swings and stabilizes between meals.
Optimize workouts with protein:
- Helps to ensure muscle build and repair
- Reduces post workout low blood glucose
- Stabilizes energy
A Final Note
We can all benefit from the updates to the USDA guidelines for 2025 – 2030 with the emphasis on whole foods and ensuring adequate nutrition and healthy fats.
