How much protein should a person with diabetes eat?
Key Points
Approximately half of Americans living with type 2 diabetes do not get enough protein.
Plant-based proteins such as nuts, seeds, and legumes slow digestion and may decrease blood glucose levels.
Snacks can be a significant source of protein for many Americans, providing about one-quarter of our daily protein intake.
Living with Type 2 diabetes presents a unique set of dietary challenges. One thing to consider is your intake of protein, a macronutrient that plays an important role in maintaining good health. This article answers a common question, "How much protein should a diabetic eat?" and provides practical advice on incorporating protein into your diet.
The Role of Protein in Type 2 Diabetes Management
Although protein does not directly raise or lower blood sugar levels, it plays a role in blood sugar regulation and insulin response. Research has shown that the less protein a person consumes, the higher their carbohydrate intake is likely to be, thereby affecting their ability to manage Type 2 diabetes. Knowing the answer to the question, "How much protein should a diabetic eat?" can help you manage diabetes more effectively.
An Ohio State University study found that, when compared with non-diabetics, people with poorly controlled type 2 diabetes consumed significantly less protein as a percentage of their calories. This indicates that adequate protein intake may be important for the prevention of type 2 diabetes as well as for blood sugar management.
Many people living with diabetes don't consume sufficient amounts. A 2021 study found that half of Americans living with type 2 diabetes do not get the recommended amount of protein each day. Low protein status was linked to a higher prevalence of physical limitations, such as the ability to kneel, stand, or walk.
Suitable Protein Sources for Type 2 Diabetes
When it comes to choosing protein sources, it's there are a wide variety of options available, from both plant and animal sources.
Plant-Based Proteins
Plant-based proteins, such as legumes, whole grains, and nuts, have been associated with a lower risk for Type 2 diabetes. These proteins are also high in fiber, which can help slow digestion.
When plant-based proteins are eaten at the same time as carbohydrate-rich foods, the fiber in the plant-based protein delays "gastric emptying" (movement of food from the stomach to the intestines). That means the carbohydrates as well as the proteins in the food will be digested more slowly, preventing blood sugar spikes.
Animal-Based Proteins
Animal-based proteins, including lean meats, fish, and dairy products, can also be included in a diabetes-friendly diet. Some research suggests that these proteins may have different effects on blood sugar levels compared to plant-based proteins. Be sure to balance your intake of animal and plant proteins.
Meal Planning Advice for People with Type 2 Diabetes
Incorporating a healthy protein intake into your daily diet involves more than just choosing the right protein sources. It's also about balancing your protein intake with the other two macronutrients, carbohydrates and fats.
Individual protein needs vary, but the average person needs a minimum of 0.8 grams of protein per kilogram of body weight. For the average man, that equates to a minimum of 56 grams of protein per day. (People living with kidney disease may have different requirements and should consult their physicians before changing their protein intakes.)
A protein-rich meal should also contain a balanced amount of carbs and fats to ensure overall nutritional adequacy. For example, a healthy dinner might include a 3-ounce portion of grilled chicken (protein), a 1/3 cup serving of brown rice (carbs), and a cup of steamed vegetables drizzled with a teaspoon of olive oil (fats).
Aim for 20 to 25 grams of protein at each meal. Snacks are another opportunity to add protein-rich foods to your diet. Some examples of higher protein, diabetes-friendly snacks include:
Hard-boiled egg (6 grams protein)
1/4 cup nuts (about 7 grams protein)
Greek yogurt (12 to 20 grams protein per serving)
Apple or celery with 2 Tablespoons peanut butter (8 grams protein)
Managing Your Protein Intake
Managing your protein intake involves being mindful of portion sizes as well as the types of proteins you consume. Here are a few tips:
Balance your protein sources: Include a mix of both plant-based and animal-based proteins in your diet.
Pay attention to your portions: A portion of meat should be about the size of your palm or a deck of cards (three ounces).
Pair proteins with fiber-rich foods: This can help slow down the absorption of glucose (sugar) into your bloodstream and prevent spikes in blood sugar levels.
Living with Type 2 diabetes requires careful meal planning and mindful eating. Now that you know the answer to the question, "How much protein should a diabetic eat?" as well as the impact of different protein sources on blood sugar levels, you can make better choices for better health. When you make sure to get adequate protein from the right sources, you can improve your blood sugar control and your overall health.
