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Tag: low carb

  • Planning for a Picnic

    Planning for a Picnic

    Warm weather is a great time to move the meal outdoors. But as you pack your basket and plan for a healthy, diabetes-friendly meal in the open air, there are some tips and tricks you can use to keep your meal savory, safe, and successful. Whether your family is planning a beach trip, picnic, or reunion, food is usually involved. Before you hit the road for your next outing, remember these tips to keep your food fresh while also keeping you and your loved ones healthy and safe.

    Food Safety 

    Be sure to plan, portion, and pack your meal with food safety in mind for a worry-free trip.

    • Pack smart: Put the popular items, like drinks, on top when you are packing the food. You don’t want to pull out the pasta salad every time someone wants a of water. Better yet, pack drinks and food in separate coolers so the food can stay cold until you are ready to eat.
    • Stay out of the Danger Zone: Bacteria can grow quickly when food isn’t stored at the right temperature. Keep cold food at or below 40°F using ice or cool packs and keep hot food at or above 140°F using things like slow cookers and warming plates. 
    • Keep it cool: Place bags and coolers inside the car and not in the trunk, which can heat up like an oven. You don’t want the Fruit Salad with Honey Yogurt going bad before you make it to your destination.
    • Watch the clock: When it’s finally time to enjoy your meal, keep an eye on the clock. Food can spoil if it sits out longer than two hours. On very hot days, don’t leave food out for more than one hour. Keep your food safe by serving it up and keeping the rest of the food in the cooler.

    Check out Focus on Food Safety for more food safety tips!

    Keeping it Healthy

    Picnics, cookouts, BBQs, potlucks—these outdoor feasts are not usually known for their healthy food options. It’s still possible to eat well and have fun with a few simple tips:

    • Make it a meal: It’s tempting to pack up all your favorite foods when planning something fun, but remember: it’s still a meal! Try to bring a variety of foods including fruits, non-starchy vegetables, and plenty of water. 
    • Watch your portions: It’s easy to overeat at cookouts, picnics, and other celebrations where platters of food are readily available for grazing. Keep your portions similar to what you would eat at home, and be sure to use a plate so you know exaclty how much you are eating. 
    • Want not, waste not: If you think there may be extra food, be prepared with extra containers and plenty of ice and cooler space for proper storage.

    Meal Makeovers: Picnic Edition

    There are many traditional picnic dishes that you can bring or cook outdoors. There are also many options to ensure that your picnic is flavorful and healthy. Try out some of these meal makeovers of traditional picnic dishes:

    Beef burgers

    A staple at most cookouts, burgers made of beef are often high in saturated fat. Try using ground chicken or turkey, or try a veggie burger.

    Try instead:

    Creamy side salads

    Potato salad, pasta salad, coleslaw—these classic picnic side dishes are usually coated with creamy mayonnaise, adding lots of fat and calories. Try side salads with lighter dressings.

    Try instead:

    Dips

    Dips are a popular side dish, but they are often cream based, which can add more calories and fat. Try a bean or veggie based dip for something lighter. Sub raw veggies for chips for an even lighter snack.

    Try instead:

    Fiber Focused
    Low Sodium
    Low Carb
    Veggie Rich
    Grilling
    Foodie
    Holidays & Entertaining
    Appetizers
    Beverages
    Dessert
    Lunch
    No Cook
    Quick & Easy
    Salad Dressings & Condiments
    Salads
    Sandwiches
    Sides
    Snacks

  • Ask the Experts: All About Carbs

    Ask the Experts: All About Carbs

    When it comes to carbohydrates and diabetes, it’s hard to make sense of all the information out there. Fat was once seen as the enemy, but in recent years, carbohydrates have taken center stage as the villain to healthy eating. But this “bad guy” reputation doesn’t tell the whole story. So, how much carb should a person with diabetes eat?

    First, let’s take a step back and think about what all foods are made of. Most of the calories in our food come from three “macronutrients”: carbohydrate, fat, and protein (“macros” refers to the nutrients our body needs in large amounts). Foods also contain “micronutrients” like vitamins and minerals—these are essential for many of our bodies’ functions, but we need a much smaller amount of them and they don’t usually provide any calories.

    High Carb, Low Carb, No Carb?

    Should people with diabetes cut back on carbs? It’s true that foods high in carbohydrate have the biggest impact on blood glucose compared with foods high in protein and fat. Carbohydrates break down into glucose after they are digested, so it makes sense to think that cutting carbs would lead to lower blood glucose levels and better diabetes management. However, glucose is also an important fuel source for your brain. Just like a car needs gas, our brain needs glucose. There’s a lot of debate around what is the ideal mix of carbohydrate, protein, and fat needed by people with diabetes, but we don’t have any evidence that one specific proportion will be right for everyone.

    Glucose is also an important fuel source for your brain—just like a car needs gas, our brain needs glucose

    What kind of Carb Is Just as Important as How Much

    There are a lot of carbohydrate food options, and this is where it gets tricky, because some carbs are better for you than others. “Refined” carbs refer to foods made with white flour and sugar, such as pretzels, cookies, cakes, and white breads. These foods raise your blood glucose levels quickly, and do not provide much nutritional value. On the other hand, carbs found in vegetables, beans, lentils, fruit, and whole grains break down slower and are packed with fiber, vitamins, and minerals that provide many health benefits.

    The timing and amount of carbs you eat are also important. Eating a lot of carbs in one meal, even if they are high quality carbs, can cause a spike in your blood sugar. Try to spread them across your meals and snacks throughout the day based on your personal carb goal.

    And remember, there are many other factors that can affect your blood glucose. Things like changes in activity or sleep, timing and dose of diabetes medicine, and stress can all have an impact on your blood glucose. It’s not always just about food! (You can go here to learn more about other factors that affect your blood glucose)

    What Works for You

    When deciding how much carb is best for you, start by looking at what you are eating on a regular basis. How many grams of carbohydrate are you eating in each of your meals and snacks? If you are checking your blood sugar, are there certain times of day that your blood sugar is always higher? If so, then that may be the best place to start making small changes. As you continue to make changes, watch for blood glucose trends to help guide the best choices for you.

    If you are considering a low carb eating pattern, be sure to think about how much time you are willing to devote to meal planning. Strict low carb eating patterns, such as the ketogenic (keto) diet, require careful planning and regular visits to your doctor to ensure you are getting all of the vitamins and minerals you need to stay healthy. 

    Some carbs are better for you than others

    What can we all agree on when it comes to carbohydrates? Whether you follow a Mediterranean, vegan, keto, low carb, or any other eating pattern, one thing is for sure: Eat plenty of colorful non-starchy vegetables. They are full of vitamins, minerals, dietary fiber, and antioxidants to name just a few. And when it comes to sweet and salty snacks, cutting back is almost always going to help with your blood glucose goals.

    Finally, the million dollar question: How many carbohydrates should you eat each day? Well, that choice is yours. With careful review of your blood glucose trends and your usual eating patterns, you can often find the right balance that meets your daily nutrition needs and health goals as well as satisfying your appetite. Remember, the best meal plan for YOU is the one that you can stick with while meeting your health goals and feeling good!

    Still need more help? Find a registered dietitian with RD or RDN credentials or ADA Recognized Diabetes Self-Management Education Program to help you fine-tune your eating plan.  
     

    Fiber Focused
    Low Sodium
    Low Carb
    Veggie Rich
    Comfort Food
    Italian
    Appetizers
    Beverages
    Breakfast and Brunch
    Dessert
    Dinner
    Gluten-Free
    Lunch
    Main Dish
    Sides
    Snacks

  • Tasty Tips for Traveling

    Tasty Tips for Traveling

    Your bags are packed and you’re heading out for a well-deserved vacation. But what about meals and snacks? Whether you’re traveling by car, air or rail, when you’re managing your diabetes, a little planning can make your time on the go a lot less stressful and a lot more fun!

    With all of the details to keep track of when planning a trip, meals can end up being a last-minute challenge with limited healthy choices. As a result, it’s easy to get out of your routine, including those habits that help you manage your diabetes day to day. But with a few tips in mind, you can keep up with that healthy routine as if you were right at home.

    On the Road or By Plane

    As you travel to your vacation destination, your normal routine gets interrupted, and you may be bombarded with a number of snack stands and fast food restaurants tempting you with unhealthy options. Here are a few solutions to common problems you may encounter:

    Problem: A long ride ahead of you that interrupts your regular schedule.
    Solution: Think about exactly how long your trip will be. Will it conflict with the time you usually eat lunch? Dinner? Mid-day snacks? If so, plan on packing the right amount of food and snacks for those times. This way your meals are just about ready to go and your schedule stays on course.

    Problem: Overeating! You become so focused on the road, you don’t realize that you’ve already reached the bottom of your snack bag. Even if you have packed healthy options like unsalted mixed nuts, or fresh fruits, overeating some of these healthy foods can lead to higher blood sugar.
    Solution: Bring your single-serving containers. Portion snacks into single serving sizes and divide up your food based on the number of meals and snacks you will need while you’re traveling. Think of it as packing a lunch bag, rather than one large bag of snacks.

    Problem: When traveling by air, you might find yourself with a layover or two, and the airport’s many food temptations can be a challenge.
    Solution: Think about packing some foods that don’t need refrigeration. These can be your own bag of trail mix with unsalted nuts, cheese and crackers, or some uncut fresh fruit like an apple or pear. Even carrots and celery hold up pretty well. If you have to buy something at the airport, find healthier options by reading nutrition labels and watching your portion sizes.

    Maintaining healthy habits on vacation doesn’t have to take away from your experience

    Problem: The Transportation Security Administration (TSA) doesn’t allow some food or drinks past the security check points.
    Solution: Many people are confused about this rule. Actually, while TSA does not allow liquids to pass security, they do allow many different types of food as long as they are packed into appropriate containers. So once again, bring those single-serving containers. You can also bring an empty water bottle and fill it at a drinking fountain once you are through security. This will save you money on bottled water and reduce the temptation to buy a sugary drink.

    You’ve Reached Your Destination

    Now that you’ve reached your vacation spot, it’s time once again to think of how to stay on track with meal timing and healthy choices. Sampling local foods while traveling is a big part of the experience for most people. In planning your meals, think about which local dishes are a priority. What dishes are a “must-have” versus dishes that are simply “nice to have”? Make a list and prioritize your dishes, then stick to it.

    Like America, other countries are now increasing portion sizes at their restaurants while lowering prices, making it easy to overeat. When you can, try sharing meals with family or friends you’re traveling with. If you’re going solo, think about packing half of your dish for an extra meal the next day, or opt for something smaller like an appetizer, side, or salad.

    You can also buy fresh produce and other healthy snacks when you arrive. Live like a local! Check out a nearby grocery store or market and pick out some snacks to keep in your hotel or on hand as you explore. Find out what produce is in season in the area, and maybe even try something new.

    Maintaining healthy habits on vacation doesn’t have to take away from your experience. With a little planning, you can stay healthy, have fun, and return home with healthy habits intact. 

    Low Sodium
    Low Carb
    Asian
    Caribbean
    French
    Indian
    Italian
    Latin American
    Mediterranean
    Mexican/Southwestern
    Beverages
    Breakfast and Brunch
    Budget Friendly
    Foodie
    Holidays & Entertaining
    No Cook
    Quick & Easy
    Sandwiches
    Snacks

  • Ask the Experts: What is the ADA Diet?

    Ask the Experts: What is the ADA Diet?

    Nutrition information in the media around diabetes meal planning is complicated and constantly changing. Type “diabetic diet” into a search engine and you’re going to get thousands of confusing results. Should you be vegan? Low-carb? Keto? Should you cut out fat or eat nothing but fat? Everyone seems to be suggesting something different. So what is the American Diabetes Association diabetes diet?

    Quick answer: There isn’t one. At least not one exact diet that will meet the nutrition needs of everyone living with diabetes. Which, in some ways, is unfortunate. Just think how simple it would be to plan meals if there were a one-size-fits-all plan that worked for everyone living with diabetes, prediabetes, or at risk for diabetes. Boring, yes, but simple!
    As we all know, it’s much harder than that. We don’t often make food choices based on nutrition science alone —we often also make food choices for social, cultural, or emotional reasons. And because each of us is different, we each need to find an eating plan best matches both our nutrition and lifestyle needs.

    For people living with diabetes and trying to learn more about healthy food choices, it can be tough to tell fact from fiction and make decisions in a sea of choices. Information in the news can often be confusing, with conflicting data and advice often given at the same time.

    Part of our job at the American Diabetes Association is to help sort out the science and provide guidance that is safe and works well for people at risk for and living with diabetes. And current research shows there are a many eating patterns that can work to maintain a healthy life with diabetes, not just one. In the long run, an eating plan that you can follow and sustain and that meets your own diabetes goals will be the best one for you. 

    What Is a Meal Plan?

    meal plan.jpg

    A meal plan takes into account your likes, dislikes, and lifestyle. It is a guide that is aimed at helping you meet your personal weight and blood glucose goals and guides you on what, when, and how much to eat. While many people may think a meal plan is the same as a diet, we like to consider a meal plan as something you follow over time rather than a diet, which is often related to a quick fix for a short period of time.

    We often make food choices for social, cultural, or emotional reasons

    What Is an Eating Pattern?

    An eating pattern is a term used to describe the foods or groups of foods that a person chooses to eat on a daily basis over time. There a number of eating patterns that are helpful for people living with diabetes or at risk for diabetes. Following are a few of the more popular choices that the science shows can work. You’ll notice that all of these have three things in common:

    • Plenty of non-starchy vegetables such as broccoli, green beans, kale, and salad greens
    • Lean protein foods including meat, chicken, fish, shellfish, eggs, cheese, nuts, seeds, and plant-based protein foods like soy and beans are included in differing proportions
    • A focus on healthy fats—including vegetable oils like olive, canola, and sunflower—and limitations on solid fats like butter, lard, and margarines

    There is no “one-size-fits-all” eating plan or “ADA Diet” for people with diabetes! The best eating plan for you is the one that you can sustain while still meeting your diabetes goals.

    Popular Eating Patterns

    Mediterranean

    Mediterranean-style eating uses olive oil as the main source of fat. Fish, chicken, and small amounts of dairy products, such as cheese and yogurt, are included. Red meat is less common, though wine can usually be consumed in small amounts (one to two glasses of wine per day) with meals.

    There is a lot of research on the Mediterranean style of eating and most of it shows it may help you improve blood sugar, lose weight, and reduce risk of heart disease, stroke, and some cancers. This is a well-studied eating pattern than can work for many people with diabetes.

    There is no “one-size-fits-all” eating plan or “ADA Diet” for people with diabetes!

    Vegetarian or Vegan

    Vegetarian eating plans generally include nuts, seeds, beans, and meat substitutes with little or no animal 

    RecId_894_Vegetable Provencal Tart_DiabetesComfortFood_022518.jpg

    products, though there are many eating patterns you could label “vegetarian.” These patterns are different in terms of protein sources, from vegan eating plans that include no animal products of any kind to new patterns, such as flexitarian eating plans that include mostly plant-based foods but allow for eating meat at times.

    Low Carbohydrate

    A low-carbohydrate (low-carb) eating plan includes protein foods like meat, chicken, fish, shellfish, eggs, cheese, nuts and seeds, and fats (oils, butter, olives, and avocado). Most low-carb plans, such as Atkins, Keto, and Paleo, avoid highly processed carbohydrate foods and grains.

    DASH

    DASH is an acronym for “Dietary Approaches to Stop Hypertension” and began as a research study to help lower blood pressure in people with hypertension (high blood pressure). This eating plan limits foods high in sodium (salt), saturated fat, red meat, sweets, added sugars, and sugary drinks. 

    Looking for a quick place to start?

    Try the Diabetes Plate Method. Most of the eating patterns above focus on what to eat. The Diabetes Plate Method helps figure out how much to eat, which can often be just as important. It takes the burden out of measuring and counting while meeting the goals of many of the eating patterns described above.  This method uses a 9-inch plate, often a smaller plate than most people use. Once you have a smaller plate, the idea is to fill half your plate with non-starchy vegetables, 1/4 of your plate with protein foods, and the last 1/4 of your plate with carbohydrate foods.

    Key Takeaways

    Try to block out the fad-diet advice and choose a plan you are likely to follow long-term that fits both your diabetes goals and your personal needs. Think about your likes and dislikes and how a change to your eating will affect your day-to-day life with family and friends. Then see how you can match this with your personal weight-loss goals. Budget also plays a part in choosing the right healthy eating plan that will meet your needs.

    Many eating patterns can help you maintain a healthy life with diabetes.

    • Work with a registered dietitian or certified diabetes educator on a meal plan that is right for you.

    How to find a registered dietitian:

    • Ask your doctor for a referral.
    • Find a registered dietitian: www.eatright.org/find-an-expert 
    • Find an ADA recognized diabetes self-management education program in your area: www.diabetes.org/findaprogram
    Low Carb
    Veggie Rich
    Kid Friendly
    Mediterranean
    Breakfast and Brunch
    Dessert
    Dinner
    Holidays & Entertaining
    Lunch
    Vegan
    Vegetarian

  • Weeknight Fix!

    Weeknight Fix!

    This quick and easy dish from Designed for One, by Nancy S. Hughes, is the perfect lunch or quick weeknight meal for 1 or 2.

    Get the full recipe right here.

    Low Carb
    Veggie Rich
    Mediterranean
    Mexican/Southwestern
    Budget Friendly
    Cooking for 1 or 2
    Dinner
    Lunch
    Main Dish
    Quick & Easy
    Sandwiches

  • Why Cook Dried Beans?

    Why Cook Dried Beans?

    Why Cook Dried Beans?

    There’s no question that beans provide health benefits. They are a good source of plant-based protein, fiber, potassium, magnesium, folate, iron, and zinc which makes beans a great choice for people with diabetes—not to mention they are heart healthy and delicious!

    Due to their protein and fiber content, meals with beans have been shown to raise blood glucose (blood sugar) more slowly after a meal and lower total cholesterol levels. 

    While canned beans are a popular choice, dried beans may be a better option for your lifestyle, wallet, and pantry.

    Why choose dried beans over canned beans?

    Dried beans can cost less and often have a better taste and texture than canned beans. If you choose canned beans, look for “low sodium” or “no added salt” options, or rinse them before you use them to lower the sodium content.

    How to Prepare Dried Beans

    Preparing dried beans is simple and takes a few steps. First, sort through the beans to take out any little stones or wrinkled beans, then rinse them in a strainer to remove dirt.

    To soak or not to soak? 

    It’s up to you. Soaking reduces the cooking time (but makes prep take longer), creates plumper cooked beans, and gives you a flavored liquid in which to cook the beans. You can soak them for a few hours or overnight. If you don’t soak them, you can start cooking them right away.

    How do you cook dried beans?

    For simple plain beans, put them in a pot and cover with water by a few inches. Bring to a boil, then lower the heat to a gentle simmer to keep the beans from falling apart. You can try adding spices and herbs while they cook to allow them to add flavor.  

    When are they done?

    Because beans vary in age, size, and soaking them changes the cooking time, the best way to know when they’re done is to try them to be sure when you think they’re cooked. Are they going into a salad or soup? Take them off the heat before they get too soft, so they don’t fall apart when you mix them in. If they’re going into a dip, let them cook until soft and tender.

    Ways to Eat and Use Cooked Beans

    Beans are a versatile ingredient. You can add them to a salad, soup, chili, or stew. Use can also use them for spreads and dips like hummus. 

    Try mixing other vegetables and herbs with your beans like bell pepper, onion, and cilantro for a black bean and corn salad. Add them to a chili for added protein, fiber, and to make a hearty meal like this easy beef chili. Or crisp garbanzo beans in the oven or air fryer for a healthy snack like these Roasted BBQ Chickpeas.

    Looking for other ways to use your freshly cooked beans? Swap out the canned beans in the recipes below with the fresh beans you have cooked.

    Whichever way you choose to use beans in a recipe, consider trying your favorite spices and herbs to create beans with the flavors you enjoy. You can also make a large batch of beans and freeze them. 

    Remember, beans are both a protein and carbohydrate food when you’re meal planning. If you’re making a bean dish and using the Diabetes Plate to plan a meal, they belong in both the protein and carbohydrate sections. Monitor your blood glucose levels before eating and two hours after to see how your blood glucose levels trend after eating according to the amounts of beans consumed. Work with your registered dietitian nutritionist or certified diabetes care and education specialist.

    Sign up for the Diabetes Food Hub e-newsletter today to get more recipes and other nutrition-related tips delivered to your inbox every month.

    Fiber Focused
    Low Carb

  • Healthy Eating Tips for People Recently Diagnosed with Diabetes

    Healthy Eating Tips for People Recently Diagnosed with Diabetes

    Have you just been diagnosed with type 2 diabetes and don’t know where to start on your healthy eating journey? We are here to help you discover delicious and nutritious choices that will support your diabetes management! 

    How Food Impacts Diabetes Management

    Choosing quality, healthy foods is one of the strategies for diabetes management because food has a direct impact on your blood glucose (blood sugar). That’s why making informed decisions about your food choices and portion size can make a difference.

    Keep these suggestions in mind as you make your food choices:

    • Eat a variety of foods, including non-starchy vegetables, lean protein or plant- based substitutes, whole grains, fruits, low-fat dairy foods, and healthy fats
    • Try to include foods that are higher in fiber (5 or more grams per serving)
    • Space your meals evenly throughout the day
    • Include foods that you enjoy eating

    Using the Diabetes Plate

    Another great tip is to use the Diabetes Plate. To get started, grab a nine-inch plate. Fill half with non-starchy vegetables (like bell peppers, cauliflower, or green beans), one-quarter with quality carbohydrates (like starchy vegetables, fruit, low-fat dairy, or whole grains), and one-quarter with lean protein (like chicken or turkey without the skin). 

    The Diabetes Plate can even help you make diabetes-friendly versions of your favorite meals—just follow the format of the sections of the plate. 

    Healthy Eating Tips

    As you focus more time on what and how you eat, it’s great to explore and experiment with new ingredients, cuisine types, or preparation methods (e.g., baking instead of frying). 

    Give these healthy eating tips a try the next time you cook. You’ll add variety to your meal plan and might even find your new favorite dish! 

    Tips:

    • We have lots of delicious diabetes-friendly recipes on Diabetes Food Hub. Mark your calendar to try one or two new recipes a week and before you know it, you will have a month’s worth of favorite meals at your fingertips. Try these recipes that put a new spin on classic produce:
    • Select spices and herbs to season your food instead of adding more salt or fat. Or you can make your own herb and spice blend to season vegetables, meats, soups, and stews.
    • If you want to boost your cooking skills, join us for our free online cooking classes which feature a new Diabetes Food Hub recipe. You can cook while you watch and ask questions of our nutrition experts and the chef. 
    • Please know that there is not just one healthy eating plan that works for everyone. There are seven eating plans for you to choose from. All the plans should follow the Diabetes Plate, but there are many changes you can make to fit your taste, lifestyle, and health conditions. Before changing your eating plan completely, talk to your registered dietitian nutritionist or health care provider to be sure you’re making the best choice for you. 
    • Additional resources:
    Low Sodium
    Low Carb

  • Let’s Talk About Protein for People with Diabetes

    Let’s Talk About Protein for People with Diabetes

    Eating a balanced diet, which includes carbohydrates, healthy fats, vegetables, fruits—and protein—is key for maintaining overall health and keeping your blood glucose (blood sugar) in target range. Today, let’s discuss the role of protein and how it plays a part in your diabetes management, its benefits, how much of it you should eat, and the best sources.   

    Benefits and Role of Protein in Diabetes Management  

    Protein offers several benefits for the body and diabetes management, including:   

    • Maintaining muscle mass: Diabetes puts you at a higher risk of muscle loss and this risk only increases as people age. Protein can help build and repair muscle, preventing mobility issues that may stop you from doing the things you love, like hiking, gardening, and walking with loved ones.   
    • Healing wounds: People with diabetes have an increased risk for slow- or non-healing wounds (cuts and scrapes) because of issues with blood flow and higher blood glucose levels. Protein assists with skin and tissue repair, helping to heal wounds faster and avoid complications, like foot ulcers.  
    • Weight loss and managing blood glucose levels: Eating protein combined with fiber-rich carbohydrates during a meal helps you feel fuller for longer (which reduces the chances of overeating) and slows the rise of blood glucose. Overeating can contribute to weight gain, high blood glucose, and insulin resistance. Not overeating can help you lose weight, which helps to improve insulin sensitivity, lower blood glucose levels, and prevent further complications of diabetes.   

    How Much Protein Should Someone with Diabetes Eat?  

    For people with and without diabetes, it’s generally recommended to eat about 0.8 grams of protein per one kilogram (or a little over two pounds) of body weight. For example, if you weigh 150 pounds (about 68 kg), you should aim for at least 55 grams of high-quality protein per day.   

    However, the amount of protein you should eat depends on your activity level, gender, muscle mass, and any health conditions, such as kidney disease. If you have kidney disease, the amount you should eat may decrease to .6 grams per kilogram of body weight per day.  

    To learn the amount that’s best for you, talk to your doctor or registered dietitian.   

    Protein and Blood Glucose Levels  

    Although protein itself does not directly raise blood glucose levels, eating a lot of it (over 75 grams per meal) can cause a slight increase in blood glucose levels three to five hours after eating. According to the American Diabetes Association’s Standards of Care in Diabetes, there is no “best” amount of protein that will help with blood glucose management or heart disease risk.   

    Best Protein Sources for People with Diabetes  

    Nutrient-dense, heart-healthy foods are the best protein sources for people with diabetes. Here are some excellent options:  

    • Lean meats and fish: Lean poultry (such as chicken or turkey breast without skin) and fish are low in saturated fat, which is beneficial for heart health. A 3-ounce portion of baked salmon provides around 17 grams of protein and is a good source of heart-healthy omega-3 fatty acids.  
    • Eggs: One large egg provides 6 grams of protein and makes for a convenient snack or side to a complete meal. Choose egg whites or cholesterol-free egg products if you are concerned about cholesterol.  
    • Dairy: Low- or non-fat Greek yogurt (5.5 ounces) offers 16 grams of protein. Choose the plain variety to avoid added sugars.  
    • Plant-based proteins: If you want to avoid meat or are looking to add more plant-based foods to your diet, try getting your protein from beans, lentils, tofu, and edamame. These protein sources also add more fiber, which may help further manage blood glucose. A half-cup of cooked lentils provides about 9 grams of protein and 8 grams of fiber. Nut butters, such as almond or peanut butter, are also great options, but be sure to select varieties without added sugars. Review the Nutrition Facts label for the carbohydrate content of nut butters as they contain both protein and carbohydrate.  

    For a full list of protein choices, check out the American Diabetes Association’s protein source list.  

    Tips for Balancing Protein in Your Diet  

    To maintain a balanced intake of protein, use the Diabetes Plate as a guide. Aim to fill one-quarter of your plate with lean protein at each meal. A 3-ounce portion of lean meat is roughly the size of a deck of cards and provides about 21 grams of protein. Pairing protein with fiber-rich carbs like leafy greens or whole grains may improve blood glucose management and promote fullness.  

    The Takeaway  

    Protein is essential for individuals with diabetes because it plays a key role in muscle maintenance, wound healing, blood glucose management, and overall health. Ensure a variety of protein sources with lean meats, fish, dairy, and plant-based foods. Maintaining a balance of carbohydrates and healthy fats with protein is key for optimal diabetes management. Always consult a registered dietitian or health care provider to create a personalized nutrition plan that works for your health goals.  

    For more resources, visit Diabetes Food Hub to find delicious protein-filled recipes and meal plans to help incorporate protein into your breakfasts, lunches, and dinners!  

    Low Carb
    Breakfast and Brunch
    Lunch
    Dinner