Getting enough protein is essential for everyone, but it plays an especially important role for people with diabetes. Protein helps stabilize blood sugar by slowing digestion, preventing sharp post-meal spikes, and supporting steady energy levels throughout the day. It also promotes healthy muscles, supports hormone production, and keeps you feeling full longer. With so many protein sources to choose from, it can be confusing to know which options are best.
If you want to ensure you’re getting enough protein in your diet or want ideas for incorporating more, here is what you should know about protein and where to find it.
Key Takeaways
- Protein is an essential nutrient that helps build and repair body tissue, produce hormones, and support many vital body functions.
- Eating protein slows digestion, helping prevent sharp blood sugar spikes after meals.
- People with diabetes benefit from steady protein intake to support stable glucose levels and long-lasting energy.
- A balanced diet that includes the three essential macronutrients—protein, carbohydrates, and fats—is important for managing diabetes and supporting overall health.
- Work with a diabetes dietitian to manage your diabetes symptoms.
What is Protein?
Protein is one of the three essential macronutrients your body needs to function, along with carbohydrates and fats. Think of protein as the building material your body uses to grow, repair, and stay strong. Every cell in your body, including your muscles, skin, hair, organs, blood vessels, and even your immune system, relies on protein. Protein is essential to repair body tissue, including muscles, skin, organs, and blood vessels.
Proteins are made up of amino acids. Some amino acids your body can make on its own, but others, called essential amino acids, must come from the foods you eat. That’s why getting enough high-quality protein is important for overall health. Beyond building body tissue, protein also supports many other processes. It helps your body make enzymes, hormones, and antibodies.
You can get protein from a variety of foods, including meat, fish, eggs, dairy, beans, lentils, tofu, nuts, and seeds. Eating a mix of these sources ensures you get all the amino acids your body needs. In short, protein is a multitasking nutrient that keeps your body functioning, energized, and resilient.
Why Protein Intake Is Essential for People With Diabetes
People with diabetes either can’t produce insulin or are resistant to the insulin they produce. Insulin is a hormone that regulates blood sugar, and when you don’t get enough insulin, it can cause blood glucose levels to become irregular, leading to high blood sugar (hyperglycemia) and low blood sugar (hypoglycemia).
Protein is a key part of diabetes management and blood glucose management, as it helps support muscle maintenance, wound healing, and overall health. Maintaining blood glucose within your target range is crucial for effective diabetes management and to help prevent complications. Monitoring eating patterns and incorporating protein into meal planning can help people with diabetes manage their blood glucose more effectively. Medical nutrition therapy, provided by a registered dietitian, can help tailor protein intake to your individual needs. Protein recommendations are often based on body weight, so consulting a healthcare provider is important for personalized advice.
Hyperglycemia is very common after eating food because the glucose from the food you eat enters the bloodstream too quickly. However, when you eat protein, it slows down digestion, which slows the rate at which sugar enters the bloodstream, leading to more stable blood sugar levels without spikes, making protein essential for managing diabetes.
How Much Protein to Eat
The Mayo Clinic estimates that 10 to 35% of your daily calories should be dietary protein. For someone eating 2,000 calories per day, that would mean eating 200-700 calories worth of protein, or about 50 to 175 grams per day.
It is generally recommended for people with diabetes to consume about 0.8 grams of protein per kilogram of body weight per day. For individuals with kidney disease, the recommended protein intake may decrease to 0.6 grams per kilogram of body weight per day. According to the American Diabetes Association, people with diabetes should aim for protein to make up about 10% to 35% of their daily caloric intake.
The amount of protein you should consume also relies on your lifestyle, age, body weight, and whether you exercise regularly or not. Talking to your healthcare provider or a registered dietitian can be a good way to determine how much protein you should be striving to eat each day and the types of high-protein foods that fit your lifestyle best.
6 Best Sources of Protein For People With Diabetes
The Plate Method is a simple way to build balanced meals: fill half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with complex carbohydrates. For people with diabetes, aim to fill one-quarter of your plate with lean protein at each meal.
Recommended protein sources for diabetics include lean meats, fatty fish, poultry, eggs, low-fat dairy, and plant-based options like beans, lentils, tofu, nuts, and seeds. Lean meats, fish, dairy, and plant-based foods are excellent protein sources for people with diabetes. Minimally processed foods are better protein choices for people with diabetes.
Plant-based protein sources such as beans, nuts, seeds, and tofu also provide fiber and healthy fats. The American Diabetes Association recommends eating fish as a protein source at least twice a week. People with diabetes should limit red meat and processed meats due to their high saturated fat content. Affordable protein sources include canned fish, Greek yogurt, dried or canned beans, and ground turkey.
Protein can be naturally found in a variety of foods, and not just meat and fish. Here are the six protein-rich foods to incorporate into your diet.
1. Fish
Fish and other seafood is known to be an excellent source of omega-3 fatty acids, another important nutrient, especially fish like salmon, tuna, herring, and trout. However, when choosing fish to eat, try to avoid varieties that are high in mercury. Oily fish like mackerel, salmon, and sardines can also help promote insulin sensitivity and insulin secretion.
The American Diabetes Association recommends eating fish as a protein source at least twice a week for people with diabetes.
2. Lentils
Lentils are a great source of both fiber and protein, which are both important for people with diabetes. They’re also a good source of B vitamins and zinc.
3. Tofu
Made from soybeans, tofu is rich in plant protein. A 2022 meta-analysis suggests that eating soy products like protein may improve cardiovascular health in people with type 2 diabetes. Edamame, which are young green soy beans, are also a good source of plant protein and have added fiber from not having all the bean solids removed.
4. Nuts
Nuts are a great snack and are high in protein, fiber, unsaturated fats, and other essential vitamins and minerals. Walnuts, pistachios, almonds, peanuts, and cashews are all great choices for getting a little extra protein into your diet.
5. Eggs
Starting your days with eggs is a great way to frontload protein into your daily diet. One large egg has about 6 grams of protein, plus other essential vitamins and minerals. If cholesterol is a concern for you, consider just eating the egg whites, which can be a great addition to sandwiches or turned into an omelet.
6. Chicken
Lean poultry like chicken is a great source of lean protein, thanks to its low amounts of fat. Baked or grilled chicken is the best for a daily diet, as it doesn’t have as much fat as breaded or fried chicken, but there are hundreds of recipes out there to keep it from getting boring.
Chicken is a lean meat and a recommended protein source for diabetics. Minimally processed foods like baked or grilled chicken are better choices than processed or fried options.
It’s Not Just What You Eat—It’s How You Think About It
Choosing the right proteins is essential for blood sugar management, but research suggests there’s another factor at play: your mindset.
In Yale University’s well-known “Milkshake Study,” participants who believed they were drinking an indulgent shake had a significantly different hormonal response than those who thought they were having a diet option—even though the shakes were identical. Their bodies responded to their beliefs about the food, not just the nutrients.
For people with diabetes, this has real implications. If you’re eating grilled chicken while thinking “this is boring diet food I have to eat,” your experience—and potentially your body’s response—may differ from approaching that same meal as a satisfying choice that fuels your health.
At Dietitian Live, our registered dietitians help clients with diabetes optimize both their nutrition and their relationship with food. Through our Quantum Mind Architecture™ program, we’ve helped clients achieve significant A1C improvements by addressing the beliefs and patterns that shape eating habits—not just the macros on the plate.
Want personalized guidance for your diabetes management? Book your first session at no cost to you.
Frequently Asked Questions About Protein Intake
Can You Eat Too Much Protein?
Yes, it’s possible to eat too much protein. Regularly consuming more than the recommended daily protein can lead to elevated blood lipids and the development of cardiovascular disease. Too much protein can also add stress to the kidneys, which can be a problem who are predisposed to kidney disease.
Do Other Nutrients Operate Like Protein for Diabetics?
Fiber is the other essential nutrient for people with diabetes. Like protein, fiber also slows down the rate of digestion and the entrance of sugar into the bloodstream. This is why people with diabetes should also strive to incorporate high-fiber carbs, whole grains, fruits, and vegetables into their daily diets. Fiber-rich carbs are a healthy choice for people with diabetes and can be paired with protein for better blood glucose management.
Protein, carbohydrates, and fats are the three essential macronutrients, and all are important for people with diabetes. Balancing these essential macronutrients supports overall health and helps regulate blood sugar. Fiber and protein are both essential nutrients for people with diabetes.
Are Protein Shakes or Powders Good for People With Diabetes?
They can be, especially if you need quick or convenient protein. Choose options low in added sugars and artificial ingredients. Whole foods should still be your primary protein source.
Is there a Difference Between Plant-Based Protein and Animal Protein?
The main difference between plant-based proteins and animal proteins is that animal proteins are considered complete proteins, meaning they have all nine essential amino acids. Many plant-based proteins, however, are incomplete proteins, but you can still get all your essential amino acids by mixing and matching plant proteins to ensure you get everything you need from your diet.
Plant-based protein sources, such as beans, nuts, seeds, and tofu, also provide healthy fats, which are beneficial for people with diabetes. Including these foods can support balanced blood glucose levels and overall health.
What is a High-Protein Diet?
A high-protein diet is any diet where 20% or more of your daily calories come from protein. For people with diabetes, a higher protein diet—up to 30% of total energy—can lead to significant improvements in HbA1c levels over several weeks, supporting better blood sugar management.
Can I Eat Processed Meats for Additional Protein?
Processed meats like hot dogs or deli meats can be a good source of protein, but it’s recommended to prioritize fresh meat when possible, as processed meats have additives like salt and preservatives, and it can be easy to consume too much of it. People with diabetes should also limit red meat and processed meats because they are high in saturated fat, which can increase the risk of heart disease.
Does Eating Protein Build Muscle Mass?
While eating protein gives the body the amino acids it needs to build muscle, just eating protein won’t build muscle. Muscle mass is built through exercise.
Enjoy Your Daily Protein Intake
Making the right protein choices can make a meaningful difference in blood sugar control, energy levels, and overall health when you’re living with diabetes. Meal planning and healthy eating are essential for people with diabetes, and a balanced diet that includes protein, carbohydrates, and healthy fats supports better blood glucose management. Protein is an important part of blood glucose management and diabetes treatment, as it helps regulate blood sugar levels and fits into overall strategies for diabetes care. Whether you prefer plant-based foods, lean meats, or a mix of both, focusing on high-quality protein can help you feel fuller, support muscle health, and keep your blood sugar more stable throughout the day.
If you’re unsure how much protein you need or how to build balanced meals that support your goals, you don’t have to figure it out alone. Sign up to talk to a registered dietitian at no cost to you and get personalized guidance tailored to your health needs!
