If you have diabetes, it's important to follow an appropriately balanced and proportioned diabetes diet plan. Your diabetes diet should include balanced portions of fruits, nonstarchy vegetables, starchy foods, dairy and protein. The American Diabetes Association says protein should make up 1/4 of your daily food intake.
Protein and Glycemic Index
Proper diabetes management involves keeping your blood sugar levels as stable as possible. Your food consumption choices affect the health of your blood sugar levels, which is why it is important to follow a diabetes-specific diet. Meat-based protein sources such as poultry, beef and fish do not affect your blood glucose levels. This is because meat, unlike fruits, vegetables, starchy foods and dairy products, does not contain carbohydrates.
Fish
Fish provides a lean source of high quality protein for diabetics. You should eat 6 oz. to 9 oz. of fish every week, according to the American Diabetes Association. Salmon, herring, and tuna are among the best choices of fish because they contain high amounts of omega-3 fatty acids. Eating foods that contain omega-3 fatty acids might prove beneficial to your diabetes health, as they might help lower your risk of developing heart disease, a condition linked to diabetes. Fish high in omega-3 fatty acids might help lower your blood pressure and triglycerides, reduce blood vessel inflammation and prevent blood clots.
Meat
You can also eat meat to fulfill your diabetes protein requirements. Choose lean cuts of meat to lower your saturated fat intake. The American Diabetes Association recommends that you eat chicken or turkey with its skin removed because skinless poultry contains less saturated fat. You can eat beef on a diabetes diet, but choose lean cuts such as top round steak and trim off visible fat.. Be wary of processed luncheon meats, as they usually contain high amounts of fat. If you do choose luncheon meat, make sure your selection contains less than 3 g of fat per ounce.
Vegetarian Protein
You can fulfill your diabetes protein requirements on a vegetarian diet. Examples of high-protein vegetarian food items include lentils, peas, beans, falafel, hummus, nuts, peanut butter, almond butter, tofu, tempeh, soy milk, edamame and soy-based meat substitutes such as meatless chicken tenders and meatless beef crumbles. The American Diabetes Association notes that vegetarian protein sources, unlike meat-based protein sources, contain carbs and will therefore produce an effect on your blood sugar levels.
References
- American Diabetes Association: Food and Fitness --- Create Your Plate
- American Diabetes Association: Food and Fitness --- Diabetes Meal Plans and a Healthy Diet -- What Is A Diabetes Meal Plan?
- American Diabetes Association: Food and Fitness --- Lean Meats
- American Diabetes Association: Food and Fitness --- Glycemic Index and Diabetes
- American Diabetes Association: Food and Fitness --- Diabetes Superfoods
- American Diabetes Association: Diabetes Basics --- Diabetes Statistics -- Data From The 2011 National Diabetes Fact Sheet
