In This ArticleView AllIn This ArticleFishLentilsTofuNutsEggsChicken
In This ArticleView All
View All
In This Article
Fish
Lentils
Tofu
Nuts
Eggs
Chicken
Close
Photo: Ali Redmond
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.
Generally, aiming for20% to 35% of total energy intake as proteinis what is recommended, assuming there are no changes in renal function 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 arelower in saturated fatand/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.
Meal Plans for Diabetes
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, theAmerican Diabetes Associationspecifically recommends eating fish and seafood at least two times per week.
One major reason seafood is recommended may be because of theomega-3 fatty acidsthat 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 journalInternational 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 inNutrients, 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 inNutrientsshowed that higher fish intake was linked to a lower likelihood of having severe diabetic retinopathy.
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 inNutrients. 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 sourceof B vitamins and zinc, micronutrients that may play a key role in managing diabetes.
Eating something likeVegan Lentil Soupis a tasty way to include more of these pulses in your diet.
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 inAdvances in Nutritionsuggest that eating soy products, like tofu, may help improve cardiovascular health in patients with type 2 diabetes.
Not a tofu fan? Snacking onedamameor including tempeh in your diet can help you reap the benefits of soy too.
Tofu can be enjoyed in a variety of dishes, including aMushroom & Tofu Stir-FryandBeefless Vegan Tacos.
Whether you love walnuts, pistachios, almonds or macadamias, including nuts in your diet for a boost ofplant-based proteinmay offer some unique benefits if you have diabetes. Theunsaturated fats—including monounsaturated and polyunsaturated fatty acids—present in nuts may play a role in glucose control and appetite suppression.
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 g of carbohydrates.
A 2023 article inNutrientsoutlines 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 anAvocado & Smoked Salmon OmeletorAvocado-Egg Toastto include more eggs in your diet.
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 inBMC Endocrine Disorders, which is a good thing for people with diabetes and prediabetes.
Breaded and fried chicken dishes should be limited when on a diabetes-friendly diet. Instead, chicken dishes likeSheet-Pan Chicken FajitasandBaked Lemon-Pepper Chickenare great options that are lower in added fat and sodium.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
