Protein is an essential nutrient for people with diabetes. As part of a healthy and balanced eating plan, you need protein for the many functions it has in your body. You have several ways to choose from when it comes to deciding how to get enough protein in your diet. Talk to your doctor and dietitian about your protein needs, and be sure to avoid extreme dieting measures that involve eating too much or too little protein.
Protein
Protein helps build lean muscle mass. Other proteins help maintain and repair tissue. Still other proteins act as enzymes and hormone building blocks that control bodily processes from digestion to reproduction. Nearly every cell in your body contains protein. Moreover, scientists have discovered proteins that are involved in the development and progression of diabetes. The USDA Dietary Guidelines for Americans 2010 advocates consuming between 10 percent and 35 percent of all calories from protein sources. The Institute of Medicine says the recommended dietary allowance for most men works out to about 56 g and 46 g for women.
Diabetic Kidney Disease
Unless your health care provider instructs you to decrease your protein intake --- possibly due to diabetic kidney disease --- you may include a serving of protein at every meal. This is beneficial for diabetics for a few reasons. Proteins don't produce blood sugar spikes like carbohydrates do. In addition, protein helps you feel fuller longer, discouraging overeating. According to the National Kidney and Urologic Diseases Information Clearinghouse, people with diabetes should consume the recommended dietary allowance for protein, but those with kidney issues should avoid high-protein diets.
Low-Calorie Diet Warning
Losing weight is important for diabetics, but extreme dieting measures are dangerous. When you don't eat enough calories or have enough stores of fat and carbohydrates, your body turns to protein to create blood sugar for energy. This is problematic because less protein is available for important body processes. In addition, muscles help you burn fat, so losing muscle due to irresponsible dietary practices slows down your metabolism and sabotages your efforts.
Healthy Protein Sources
You may think that meat is the best way to get your protein needs met; however, fish, shellfish, beans, peas, soy products, low-fat dairy, as well as nuts and seeds are also good protein sources. The American Diabetes Association says a balanced meal plan can include between 2 and 5 oz. of meat. Be mindful, however, that plant-based proteins, such as soy and other beans, also contain carbohydrates. If you are working with a dietitian to count all your carbs for blood sugar control, you need to account for them in plant-based proteins.
References
- "Diabetes Spectrum"; Protein Controversies in Diabetes; Marion J. Franz; May 2000
- National Kidney and Urologic Diseases Information Clearinghouse; Kidney Disease of Diabetes; September 2008
- University of Minnesota News; Unusual Protein Linked to Diabetes; Deana Morrison; February 20, 2007
- Joslin Diabetes Center; Key Protein Links Insulin Action and Insulin Resistance in Diabetes; March 28, 2010
- American Diabetes Association: Lean Meats
- National Diabetes Information Clearinghouse; What I Need to Know about Eating and Diabetes; October 2007
