A balanced diet proves important in managing your Type 2 diabetes. A healthy diabetes diet should include balanced portions of fruits, vegetables, starchy foods dairy products and protein. According to the American Diabetes Association, protein should comprise one-fourth of all of your breakfast, lunch and dinner meals.
Meat
You can fulfill your protein requirement with meat. When choosing your meats, look for varieties that are low in saturated fat. In terms of poultry, the American Diabetes Association recommends skinless chicken and turkey. If you choose to eat beef, choose lean grades, trimmed of fat such as top sirloin or bottom round. If you choose processed luncheon meats, make sure that your selection does not contain more than 3 g of fat per ounce.
Fish
Fish makes an excellent source of lean protein. The American Diabetes Association recommends that you consume 6 to 9 oz. of fish per week. The healthiest varieties of fish contain high amounts of omega-3 fatty acids, a nutrient that may help lower your blood pressure, triglycerides and total cholesterol. In addition, omega-3 fatty acids may help reduce inflammation of your blood vessels and prevent your blood from clotting. The types of fish that are rich in omega-3 fatty acids include salmon, tuna and herring.
Plant-based Protein
The American Diabetes Association states that you can healthfully fulfill your protein requirements on a vegetarian diet. High-protein plant-based foods include a variety of beans, hummus, lentils, falafel, black-eyed peas, a variety of nuts, peanut or almond butter, and a variety of soy products such as soy milk, tofu and vegetarian meat substitutes made from soy. Keep in mind that, unlike meat and fish, plant-based protein sources contain carbohydrates. This means that plant-based protein sources have affect your blood sugar levels, while meat and fish do not.
Dairy and Eggs
You can also fulfill your diabetes protein requirements by eating eggs and low-fat cheese. The American Diabetes Association recommends vegetarian omelets with tomatoes, spinach, mushrooms and onions. In terms of cheese, low-fat cottage cheese makes an excellent choice. Low-fat string cheese also makes a great choice for persons with diabetes because its pre-packaging makes portion control easier.
References
- American Diabetes Association: Food and Fitness -- Create Your Plate
- American Diabetes Association: Food and Fitness -- Lean Meats
- American Diabetes Association: Food and Fitness -- Diabetes Superfoods
- MayoClinic.com: Heart Disease -- Omega-3 in Fish: How Eating Fish Helps Your Heart, Dec. 21, 2010
- American Diabetes Association: Food and Fitness -- Protein and Vegetarian Diets
- American Diabetes Association: Food and Fitness -- Meal Ideas For Different Vegetarian Diets
