A protein-rich diet can help lower blood sugar levels by affecting carbohydrate digestion. According to Verywell Health, protein-rich foods that aid in controlling blood sugar include animal sources such as poultry, eggs, and seafood.
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1. Seafood
Seafood is a rich source of high-quality protein and contributes to overall nutritional health. It contains healthy fats, vitamins, minerals, and antioxidants that may help regulate blood sugar.
Studies show that seafood helps control post-meal blood sugar levels and supports weight management. Consuming protein may also prevent overeating and promote weight loss to maintain healthy blood sugar levels. The American Diabetes Association recommends eating fish and seafood at least twice a week. Higher fish consumption has been linked to a significantly lower risk of coronary heart disease in diabetic patients.
2. Poultry
Poultry, such as chicken and turkey, is beneficial for blood sugar control. As a lean, low-carb protein, chicken slows glucose absorption into the bloodstream, helping prevent sudden spikes in blood sugar. A protein-rich diet including chicken can also enhance satiety and aid weight management.
3. Eggs
One study found that eating one large egg per day may help lower fasting blood sugar levels and improve insulin sensitivity. Another study indicated that a diet including eggs may reverse prediabetes, suggesting that diabetics should aim for two to four eggs per week.
4. Nuts
Nuts are very effective in lowering and stabilizing blood sugar. They contain healthy fats, fiber, and protein, with very few carbohydrates. A small handful can reduce hunger, prevent overeating, and increase satiety.
Nuts are rich in unsaturated fats, which may improve insulin sensitivity and stimulate GLP-1 hormone release, enhancing insulin secretion to help control blood sugar. They are also a good source of magnesium, which plays a direct role in glucose metabolism and insulin secretion. Type 2 diabetics are often at risk of magnesium deficiency.
5. Lentils
Lentils are an excellent source of plant-based protein, rich in fiber and protein. Their fiber and protein content may reduce appetite by increasing satiety, aiding in weight management and blood sugar regulation.
Lentils have a low glycemic index, making them a valuable choice for diabetics. Studies show that regular consumption of 50 grams of cooked lentils can significantly reduce fasting blood sugar levels in diabetic patients.
6. Tofu
Tofu, made from soybeans, is beneficial in managing diabetes as a protein-rich plant-based food. It is low in saturated fat and cholesterol and may help reduce the risk of type 2 diabetes while improving blood sugar and insulin levels.
How Protein Helps Regulate Blood Sugar
Protein supports blood sugar regulation through the following mechanisms:
Slower Digestion: Protein takes longer to digest than carbohydrates. Eating protein slows stomach emptying and enhances satiety.
Amino Acid Content: Amino acids in protein-rich foods slow glucose absorption from digested carbohydrates into the bloodstream, helping prevent rapid blood sugar spikes that can occur with high-carb meals.
Increased Satiety: Protein-rich foods help maintain fullness for longer periods, reducing the likelihood of overeating or consuming unnecessary carbohydrate-rich snacks.
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