What are the best high-protein foods for diabetics. How can diabetics incorporate protein-rich foods into their diet. Which lean protein sources are ideal for blood sugar management. How to prepare delicious high-protein meals for diabetics.

Understanding the Importance of Protein for Diabetics

Protein plays a crucial role in managing diabetes and maintaining overall health. As the building block for muscles and ligaments, protein is essential for muscle growth and repair. For diabetics, protein offers several key benefits:

• Promotes satiety, helping with weight management
• Has a lower calorie density (4 calories/gram) compared to fats
• Doesn’t cause significant blood sugar spikes like carbohydrates
• Supports stable blood glucose levels

How much protein do diabetics need? The American Diabetes Association recommends that most adults with diabetes aim for 15-20% of their daily calories from protein. However, individual needs may vary based on factors such as age, activity level, and overall health status.

Lean Protein Sources: Maximizing Nutrition with Minimal Calories

Incorporating lean protein sources into a diabetic meal plan can help manage blood sugar levels while supporting weight control efforts. Here are some excellent lean protein options:

1. Egg Whites

Egg whites are a versatile and low-calorie protein source, offering 9.3g of protein per 3 oz serving with zero carbs and fat. How can diabetics incorporate egg whites into their diet? Try making protein-packed omelets, adding them to smoothies, or using them in baked goods as a flour substitute.

2. White Fish and Shrimp

White fish varieties like tilapia, cod, and mahi-mahi, as well as shrimp, are excellent lean protein sources. With approximately 16g of protein and only 2g of fat per 3 oz serving, these seafood options are ideal for diabetics focused on weight management.

3. Tuna

Tuna is a protein powerhouse, offering 21g of protein per 3 oz serving with minimal fat and carbs. Are there different ways to enjoy tuna for diabetics? Absolutely! From fresh tuna steaks to canned varieties, tuna can be enjoyed in salads, sushi-inspired dishes, or as a quick and easy sandwich filling.

4. Chicken Breast

Chicken breast is a diabetic-friendly protein staple, providing 20g of protein per 3 oz serving with just 1g of fat. Its versatility makes it an excellent choice for various recipes and meal prep options.

5. Turkey Breast

With 25g of protein per 3 oz serving, turkey breast is another lean protein option for diabetics. Ground turkey breast can be a healthier alternative to beef in many recipes, offering a rich, meaty flavor with less saturated fat.

6. Protein Powder

High-quality protein powder can be a convenient way for diabetics to boost their protein intake. With approximately 20g of protein per serving, it can be easily added to smoothies, baked goods, or used as a meal replacement when needed.

Less Lean Protein Sources: Balancing Nutrition and Flavor

While lean protein sources are often emphasized for diabetics, some less lean options can still be part of a balanced diet when consumed in moderation. These protein sources often provide additional nutrients and can add variety to meals:

1. Tofu

Tofu is a plant-based protein source that offers 5g of protein per 3 oz serving, along with 2g of fat. Its neutral flavor makes it versatile for various dishes, and it’s an excellent option for vegetarian or vegan diabetics.

2. Lean Steak

Lean cuts of beef can be included in a diabetic diet in moderation. A 3 oz serving of lean steak provides 18g of protein and 6g of fat. How can diabetics enjoy steak while managing their blood sugar? Opt for leaner cuts like sirloin or flank steak, and pair it with non-starchy vegetables for a balanced meal.

Crafting Diabetic-Friendly High-Protein Recipes

Incorporating these protein sources into delicious, diabetes-friendly meals is key to maintaining a balanced diet. Here are some recipe ideas to get you started:

Egg White Protein Pancakes

Combine egg whites, protein powder, and a small amount of oat flour for a low-carb, high-protein breakfast option. Top with fresh berries for added fiber and antioxidants.

Grilled Shrimp Skewers with Vegetable Medley

Thread seasoned shrimp onto skewers and grill alongside a colorful mix of bell peppers, zucchini, and cherry tomatoes for a nutrient-dense, low-carb meal.

Ahi Tuna Poke Bowl

Create a diabetic-friendly poke bowl using sushi-grade tuna, cucumber, avocado, and a small portion of brown rice. Dress with a low-sodium soy sauce alternative for flavor without excess salt.

Stuffed Chicken Breast with Spinach and Feta

Butterfly chicken breasts and stuff with a mixture of spinach, low-fat feta cheese, and herbs. Bake until golden for a protein-packed main course.

Balancing Protein Intake with Other Nutrients

While focusing on high-protein foods is beneficial for diabetics, it’s crucial to maintain a balanced diet that includes other essential nutrients. How can diabetics ensure they’re getting a well-rounded nutritional profile?

• Incorporate a variety of non-starchy vegetables for fiber and micronutrients
• Choose whole grains in moderation for complex carbohydrates
• Include healthy fats from sources like avocados, nuts, and olive oil
• Stay hydrated with water and unsweetened beverages

Why is balance important for diabetics? A well-balanced diet helps maintain stable blood sugar levels, supports overall health, and reduces the risk of diabetes-related complications.

Meal Planning Strategies for Diabetics

Effective meal planning is essential for diabetics to maintain consistent blood sugar levels and ensure adequate protein intake. Consider these strategies:

1. Portion Control

Use measuring tools or the plate method to control portion sizes, ensuring a balance of protein, non-starchy vegetables, and complex carbohydrates.

2. Meal Prep

Prepare protein-rich meals in advance to have healthy options readily available throughout the week. This can help avoid impulsive food choices that may negatively impact blood sugar.

3. Snack Smart

Keep protein-rich snacks on hand, such as hard-boiled eggs, Greek yogurt, or a small portion of nuts, to maintain stable blood sugar between meals.

4. Monitor Carbohydrate Intake

While focusing on protein, be mindful of carbohydrate consumption. Use carb counting or exchanges to manage your overall carb intake throughout the day.

The Role of Protein in Blood Sugar Management

Understanding how protein affects blood glucose levels is crucial for diabetics. Unlike carbohydrates, protein does not cause immediate spikes in blood sugar. However, it can have a delayed effect on glucose levels, particularly when consumed in large amounts.

How does protein impact blood sugar? When protein is consumed, it’s broken down into amino acids, some of which can be converted to glucose through a process called gluconeogenesis. This process is slower than the digestion of carbohydrates, resulting in a more gradual rise in blood sugar.

For diabetics, this means that high-protein meals may require adjustments to insulin dosing or medication schedules. It’s important to work with a healthcare provider or registered dietitian to determine the best approach for incorporating protein into your diabetes management plan.

Navigating Protein Supplements and Diabetes

Protein supplements can be a convenient way for diabetics to increase their protein intake, but it’s important to choose wisely. What should diabetics look for in a protein supplement?

• Low or no added sugars
• Minimal artificial sweeteners
• Low carbohydrate content
• High-quality protein sources (e.g., whey, casein, or plant-based proteins)

Are protein shakes safe for diabetics? When chosen carefully and consumed as part of a balanced diet, protein shakes can be a safe and effective way to boost protein intake. However, it’s essential to consider the total carbohydrate and calorie content of these supplements and how they fit into your overall meal plan.

Tips for Using Protein Supplements

1. Read labels carefully to understand the nutritional content
2. Start with small amounts to see how your body responds
3. Use unsweetened varieties and add your own flavorings if needed
4. Consider timing your protein supplement intake around workouts or as a meal replacement when necessary

Special Considerations for Vegetarian and Vegan Diabetics

For diabetics following a vegetarian or vegan lifestyle, meeting protein needs can require extra planning. How can plant-based diabetics ensure adequate protein intake?

Plant-Based Protein Sources

• Legumes (beans, lentils, chickpeas)
• Quinoa
• Tempeh
• Seitan
• Nuts and seeds
• Plant-based protein powders (pea, hemp, rice)

Why is protein variety important for vegetarian and vegan diabetics? Combining different plant proteins helps ensure you’re getting all essential amino acids, which is crucial for overall health and muscle maintenance.

Balancing Carbohydrates and Protein

Many plant-based protein sources also contain carbohydrates, which can impact blood sugar levels. How can vegetarian and vegan diabetics balance their protein and carb intake?

• Monitor portion sizes of higher-carb protein sources like legumes
• Pair protein-rich plants with non-starchy vegetables
• Incorporate low-carb plant proteins like tofu and tempeh more frequently
• Use protein powders to boost protein content without adding significant carbs

The Impact of Cooking Methods on Protein Quality

The way protein-rich foods are prepared can affect their nutritional value and impact on blood sugar. What are the best cooking methods for diabetics to preserve protein quality and manage blood glucose levels?

Recommended Cooking Methods

1. Grilling: Allows excess fat to drip away, reducing overall calorie content
2. Baking: A dry-heat method that requires minimal added fats
3. Steaming: Preserves nutrients and doesn’t require added fats
4. Poaching: Gentle cooking method that keeps proteins tender without added fats
5. Slow cooking: Can make tougher, leaner cuts of meat more palatable

How do these cooking methods benefit diabetics? These techniques help maintain the protein’s nutritional integrity while minimizing the addition of extra fats or carbohydrates that could impact blood sugar levels.

Cooking Methods to Use Sparingly

• Deep frying: Adds significant calories and unhealthy fats
• Pan frying with lots of oil: Can increase the overall fat content of the meal
• Breading: Adds unnecessary carbohydrates that can spike blood sugar

By choosing healthier cooking methods, diabetics can enjoy a wide variety of protein-rich foods while keeping their blood glucose levels in check.

Monitoring Protein Intake and Blood Sugar Levels

For diabetics, tracking protein intake alongside blood glucose monitoring can provide valuable insights into how different foods and meals affect their body. How can diabetics effectively monitor their protein consumption and its impact on blood sugar?

Strategies for Tracking Protein and Blood Sugar

1. Keep a food diary: Record meals, including protein sources and amounts
2. Use a nutrition tracking app: Many apps can help calculate protein intake along with other nutrients
3. Regular blood glucose monitoring: Check levels before and after meals to observe trends
4. Work with a registered dietitian: Get personalized advice on protein intake and meal planning

Why is consistent monitoring important? It helps diabetics understand their individual response to different protein sources and amounts, allowing for more precise meal planning and blood sugar management.

Adjusting Protein Intake Based on Blood Sugar Responses

If you notice that certain high-protein meals consistently lead to elevated blood sugar levels, consider these adjustments:

• Reduce portion sizes of protein at that particular meal
• Pair high-protein foods with fiber-rich vegetables to slow digestion
• Spread protein intake more evenly throughout the day
• Consult with your healthcare provider about potential medication adjustments

Remember, individual responses to protein can vary, so what works for one person may not work for another. Consistent monitoring and adjustment are key to finding the right balance for your body.

The Best High-Protein Foods for Diabetics (Including Recipes)

Two of our most popular posts on Diabetes Strong are about how to calculate your daily calorie need and macronutrients (protein, fats, and carbohydrates).

And I’m not surprised since that’s the cornerstone for designing any meal plan, whether it’s for fat loss, building muscle, or just living a healthy lifestyle.

But knowing your calorie and macro needs is only the first step. You also need to gain a good understanding of the best high-quality foods to include.

In today’s food jungle where even high-sugar cereal is now labeled “Healthy”, it’s hard to know which foods to include in your diet. This is the first post in a series where I will cover exactly that and today, I will give you some insights into what we consider good protein sources.

Why is protein important?

Protein is the building block for muscles and ligaments and is essential for muscle growth. It is also excellent for weight loss since it fills you up and has a relatively low-calorie density (4 calories/gram) without the blood sugar spikes you get from carbohydrates.

I have divided the list below into “Lean” and “Less lean” protein sources. The less lean sources aren’t necessarily worse than the lean sources, as they often contain other healthy nutrients (like healthy omega 3 fatty acids in salmon), but you should be aware that they have more calories per serving than the lean sources and plan your meals accordingly.

The calories and macros for each protein are for a 3 oz. serving.

Lean protein sources
Egg whites (46 calories, 9.3g protein, 0g carbs, 0g fat)
I use plain egg whites a lot. We buy liquid egg whites in one-liter jugs and eat them as omelets or add them to anything from smoothies to baked goods.
Recipe ideas: Protein Pancakes and Raspberry & Banana Mousse.
White fish & Shrimp (tilapia, cod, mahi-mahi, shrimp, etc.) (80 calories, 16g protein, 0g carbs, 2g fat)
White fish and shrimp have been my go-to proteins whenever I’ve been focused on leaning out and they’re still a part of my diet. Most white fish has a very mild flavor and almost no smell, so you need to marinate it and spice it up. Then it becomes delicious!
Recipe ideas: Easy Thai Green Curry with Shrimp and Grilled Shrimp Skewers
Tuna (93 calories, 21g protein, 0g carbs, 0.3g fat)
I really enjoy tuna, whether it’s tuna steak, raw tuna, or canned tuna. It has a great texture, excellent macronutrients, and is great both cold and hot. 
Since tuna is often eaten raw or only lightly seared, I highly recommend you get sushi-grade tuna at the fish shop. It has to be very fresh to use for sushi or poke!
Of course, you can also get much less expensive canned or frozen tuna that taste great as well. Just don’t eat it raw!
I also recommend that you buy “dolphin-safe” tuna and, if you get canned tuna, choose the tuna in water, not the tuna in oil.
Recipe ideas: Ahi Tuna Poke and Keto Tuna Salad
 
Chicken breast (95 calories, 20g protein, 0g carbs, 1g fat)
Chicken breast is my favorite lean protein source. It’s a very versatile and filling protein, that can be dressed up however you like. It can be baked, grilled, or boiled and is very easy to bring along when you are on the road. It’s fairly odorless as well if you hold back on the spices, so if you are self-conscious about eating on the go, chicken breast is perfect.
Recipe ideas: Stuffed Chicken Breast and Mustard Baked Chicken Tenders.
Turkey breast (115 calories, 25g protein, 0g carbs, 1g fat)
I love to use ground turkey breast for stir-fry or burgers. Turkey has a stronger, meatier flavor than chicken, so it’s a great substitute for beef in a lot of dishes.
Recipe ideas: Marinated Turkey Breast and Turkey Meatballs.
Protein powder (100 calories, 20g protein, 2g carbs, 1g fat)
This is such an easy way to get more protein into your diet. Chose the right brand (like Met-RX or Isopure) and it can be an easy on-the-go shake or you can add it to other dishes that could use a protein boost. I often substitute flour almost completely with protein powder when baking and it works wonderfully. Be careful to choose a brand with no (or little) added sugar or fat.
Recipe ideas: Low-Carb Smoothie Bowl and Baked Oatmeal Cinnamon Roll.
 
Less lean protein sources
Tofu (40 calories, 5g protein, 1g carbs, 2g fat)
Not everybody eats meat, or at least not all of the time, and tofu is a great option. It’s relatively easy to work with and, like white fish, it doesn’t really taste of anything in itself. The good thing is that it will absorb the taste from whatever you mix it with. If you sear the tofu and add some fish sauce to the pan, you would swear you were eating fish.
Recipe idea: Tofu Scramble
Lean Steak (140 calories, 18g protein, 1g carbs, 6g fat)
Steak is really tasty and can feel like an indulgent treat, but it’s also a good protein to include in a well-balanced diet. I don’t recommend having steak as your main protein for every meal, due to the relatively high calorie and animal fat content, but if you are looking to build some quality muscle, include it a few times per week.
Recipe idea: Marinated Steak With Rice & Broccoli and Low Carb Zucchini Lasagna
 
Salmon (130 calories, 18g protein, 0g carbs, 6g fat)
Salmon is not only delicious, it’s also high in healthy Omega 3 fatty acids, which should be a part of any diet. If you are on a very low-calorie diet, it might be hard to fit salmon in your calorie budget, but having salmon (or another fatty fish) at least once per week is definitely advisable.
Recipe ideas: Easy Baked Salmon with Lemon Butter and Smoked Salmon & Cream Cheese Wraps
There are of course a lot more sources of protein out there, but these are my personal favorites. I really enjoy eating high-protein foods, since they fill me up, support muscle growth and just taste yummy! 
A Look Into High-Protein Diabetes Meal Plan
Navigating your life with diabetes can be challenging, especially with a constant search for healthy recipes, counting carbs, meal planning, and experimenting with multiple workouts.
Table of Contents
Statistics about diabetes says that 1.4 million Americans are diagnosed with diabetes every year. And half of them consider the medical condition as a dietary death sentence. However, diabetes management is all about making the right choices about your food, thereby bringing blood sugar levels to your target range.
There are plenty of meal guides dedicated to diabetes patients, and one of them is the high protein meal plan. It is suitable for diabetes as it reduces post-meal blood sugar spikes.
The concept of high protein meal plans encourages adding protein-rich and low GI foods into the daily diet. It often means cutting carbohydrates and including protein in every meal. For instance, if a diabetic person consumes 2,000 calories daily, around 400 calories should be from protein.
A calorie tracking app like HealthifyMe can help check your daily protein intake and see an optimum protein ratio to carbohydrates and fat. Choose your proteins wisely.
Guide to a High Protein Meal Plan
A high-protein meal plan contains foods with exceptionally high protein and low carbohydrates. The idea behind the diet is to incorporate animal-based and planted based protein as much as possible, while carbohydrates are limited.
On an average meal plan, diabetic people receive 15-20% of their calories from protein. Therefore, the main objective of a high protein diet is to ensure that 20% or more dietary energy comes from protein.
In addition, the meal plan works by increasing the metabolic rate and satiety through the proteinous foods consumed. Therefore, it can help a diabetic person not overeat and manage their blood sugar levels.
There is no expressly cutting calories or specific meal timing for a high protein diet. Your primary task here is to maintain the total calories in balance. Thus, consuming fewer calories from fats and carbohydrates, but at least 20% of calories from protein.
One should eat protein-rich foods based on age, activity level, gender, and body size. For example, a person with diabetes should consume 0.8 to 1 grams of protein per kilogram of body weight per day.
Recent research suggests that following a high protein meal plan improves blood sugar control in type 2 diabetes patients. Above all, it did not cause any adverse effects on kidney function. Moreover, the research participants who followed a plant-based high protein diet showed better kidney function.
However, when a diabetic switches to a high protein meal plan, the therapeutic effect is not solely from higher protein consumption. The difference in blood sugar levels is closely related to the concurrent reduction in carbohydrate intake. As a note of caution, people with any type of diabetes might require a personalised protein intake plan by taking their current health situation into account.
High Protein Meal Plan for Diabetes – Foods to Include
Protein Powder
Protein powder is an easy way to incorporate more protein into the diet. You can add it to some dishes or have it as an easy on-the-go protein shake. However, be careful to choose a brand with little to no added sugar or fat. Whey, plant-based, and casein are some of the available variations of protein powder.
Most protein powders contain no more than 12 grams of carbohydrates per serving, which is a pretty low carb value. As for protein content, 100 grams of whey protein offers anywhere between 78 to 88 grams. Nonetheless, protein shakes and powder are not a necessity. On the other hand, simple food products can supplement your diabetes care.
Tuna
Tuna can be a great snack or lunch option if you have diabetes. It is low in calories, carbs, and fats but provides a healthy dose of protein. Fresh tuna provides about 24.4 grams of protein per 100 grams serving.
Whether it’s canned tuna, raw tuna, or tuna steak, they’re laden with essential macronutrients for diabetes management. Alongside, the antioxidants and omega-3s in tuna could boost the insulin response. However, a word of caution- always read the label in the can. Some contain very high sodium (e.g. preserved in salt water), so do opt for tuna preserved in water.
Chicken Breast
A high protein meal plan is incomplete without chicken breast, considered a pure protein source. For example, 100 grams of chicken breast offers 22.5 grams of protein.
Chicken breast is one of the least expensive proteins that can turn into a healthy and nourishing diabetic-friendly meal. As long as you cook it without adding lots of salt, sugar, or oils, you’re good to go! Besides the valuable protein content, chicken breasts do not raise blood sugar levels.
Eggs
Eggs, particularly egg whites, is a popular lean protein component in a high protein meal. One large egg can give more than 6 grams of protein. Therefore, eating the entire egg is more beneficial than separating the whites and yolks.
For example, if an average egg has 7 grams of protein, 4 g is from egg white, and 3g is from the yolk. Furthermore, a study shows that egg consumption lowers cardiovascular diseases in individuals with type 2 diabetes.
Tofu
Not everybody eats eggs or meat. Thus, tofu is an excellent option for vegans and vegetarians. It is a common substitute for meat in sandwiches, soups, and salads. It contains a lot of protein, with close to 9.4 grams per 100 grams serving. However, tofu is much lower in carbs than other non-meat protein sources.
In addition, since tofu is a soy product, it has multiple properties that can benefit people with diabetes. For instance, a study shows that fermented soybean products like tofu reduced insulin resistance and improved glucose tolerance.
Avocados
Avocados are high in protein and low in carbohydrates, making them ideal for snacking and cooking. One avocado has about four grams of protein in it.
Moreover, add them as either a morning or evening snack. You don’t have to worry about blood sugar spikes while eating avocados.
Fatty Fish
Fatty fish is ideal for diabetes and contain high protein, and is a boon for all seafood lovers. It is an excellent source of high-quality protein required for managing blood sugar.
For example, 100 grams of salmon provide 20–25 grams of protein. Therefore, eating salmon or other fatty fish at least twice a week is advisable.
Meal Plan for Diabetes – Foods to Avoid
Processed Foods
Processed foods contain unhealthy fats, added sugars, preservatives, and salts. It provides no dietary benefits as most processed foods have negligible nutrients.
These foods are also higher in calories, thereby causing weight gain. It can be detrimental as people with diabetes get constantly asked to keep their weight in check.
Sugar-Sweetened Beverages
As the name says, sugar-sweetened beverages are full of fructose and carbs. Fructose is a type of sugar that triggers insulin resistance. What’s more, sugar-sweetened beverages contain no valuable amount of proteins. Thus, it is the worst drink choice for diabetes and high protein diets.
Packaged Snacks
An ideal snack for a high protein diet should be less in carbs and rich in protein. Unfortunately, people make a common mistake by including packed snacks like crackers, pretzels, and biscuits.
They’re not proteinous foods. Instead, they have fast-digesting carbs that cause a rapid blood sugar spike.
7 Day High Protein Meal Plan for Diabetes
The seven-day high-protein meal plan is easy to follow and includes easy to find food items. It has incorporated three main meals and two snacks per day.
You can check how many calories and proteins you’ve consumed each day. If you need to adjust the calorie goals, you can remove or add snacks accordingly.
Day 1 Meal Plan
Breakfast (306 calories)
Apple (medium) – 1
Omelette – 2 eggs
A. M Snacks (64 calories)
Raspberries – 1 cup
Lunch (338 calories)
Mexican spaghetti squash – 1 serving
P.M. Snack (62 calories)
Blackberries – 1 cup
Dinner (422 calories)
Sesame chicken and broccoli with scallion ginger sauce – 1 serving
Total calories of Day One: 1, 193 calories
Total protein consumed: 84 grams
Day 2 Meal Plan
Breakfast (239 calories)
Raspberries: 1 cup
Nonfat plain Greek yoghurt: 1 cup
Sliced almonds: 1 tablespoon
A.M. Snack (64 calories)
Raspberries: 1 cup
Lunch (519 calories)
Mediterranean chicken quinoa bowl: 1 serving
P.M. Snack (42 calories)
Kiwi: 1
Dinner (348 calories)
Asian noodles bowl with chicken: 1 serving
Total calories of day Two: 1,212 calories 
Total protein consumed: 87 grams
Day 3 Meal Plan
Breakfast (304 calories)
Berry and kefir smoothie: 1 serving
A. M. Snack (106 calories)
Baked omelette muffins: 1
Lunch (338 calories)
Spaghetti squash with black beans: 1 serving
P.M Snack (8 calories)
Sliced cucumber with salt and pepper: 1/2 cup
Dinner (461calories)
Turkey chilli with butternut squash: 1 serving
Mixed greens: 2 cups
Sliced avocados: 1/4
Lemon Juice with cracked black pepper: 1 serving
Total calories of Day Three: 1,217 calories
Total protein consumed: 77 grams
Day 4 Meal Plan
Breakfast (230 calories)
Egg salad avocado toast: 1 serving
A .M. Snack (84 calories) 
Kiwis: 2
Lunch (519 calories)
Mediterranean chicken quinoa bowl: 1 serving
P.M. Snack (64 calories)
Raspberries: 1 cup
Dinner (318 calories)
Zucchini Parmesan: 1 serving
Total calories for day four: 1,215 calories
Total protein consumed: 74 grams
Day 5 Meal Plan
Breakfast (212 calories)
Banana pancakes: 1 serving
Raspberries: 1/2 cup
Maple syrup: 1 tsp
A. M. Snack (97 calories)
Nonfat plain Greek yoghurt: 1/2 cup
Plum (chopped): 1
Lunch (325 calories)
Green salad with beets and Edamame: 1 serving
P.M. Snack (151 calories)
Toasted whole wheat bread: 1 slice
Mashed avocado: 1/4
Dinner (422 calories)
Salmon tacos with pineapple salsa: 1 serving
Broiled mango: 1 serving
Total calories for Day five: 1,208 calories
Total protein consumed: 70 grams
Day 6 Meal Plan
Breakfast (304 calories)
Berry and kefir smoothie: 1 serving
A.M. Snack (35 calories)
Clementine: 1
Lunch (292 calories)
Egg salad avocado toast: 1 serving
Blackberries: 1 cup
P.M. Snack (105 calories)
Nonfat plain Greek yoghurt: 1 cup
Raspberries: 1/3 cup
Dinner (477 calories)
Baked salmon with roasted potatoes and mushrooms: 1 serving
Cauliflower risotto: 1 serving
Total calories for Day six: 1,212 calories
Total protein consumed: 75 grams
Day 7 Meal Plan
Breakfast (407 calories)
Broccoli and Parmesan cheese omelette: 1 serving
A. M. Snack (30 calories)
Plum (medium size): 1
Lunch (402 calories)
Butternut squash soup with chickpeas and avocado: 1 serving
P.M. Snack (42 calories)
Kiwi: 1
Dinner (319 calories)
Citrus poached salmon with asparagus: 1 serving
Brown rice: 1/2 cup
Total calories for Day seven: 1,200 calories
Total protein consumed: 77 grams
Potential Drawbacks of High Protein Diet
Kidney Problems
Contrary to popular belief, a high protein meal plan doesn’t lead to severe kidney damage. However, there are always exceptions. For example, people with moderate to advanced kidney disease might need to stay clear of higher protein consumption. Unfortunately, this is because there are chances of worsening the condition and more stress on the remaining kidney function. Nonetheless, following a high protein meal plan does not cause any adverse effects on those with normal kidney function.
Fewer Micronutrients
Plant-based protein sources tend to offer fewer micronutrients. They fall short on selenium, iodine, magnesium, copper, zinc, and iron. Thus, there’s a probability of becoming nutrient deficient. It is more evident among vegans and vegetarians. Hence, if you solely depend on plant proteins, it’s essential to supplement the high protein diet with multivitamins.
Restricts Carbohydrate Intake
Believe it or not but carbohydrates are just as important as proteins. A traditional high protein diet limits carbohydrate intake, which has its downfalls. It can result in insufficient fibre in the diet, constipation, headaches, and bad breath. Additionally, it stimulates unplanned ketosis and nutrition imbalance.
Poor Heart Health
Overeating red meat is not good as it contains high sodium levels. In addition, it has saturated fats, which raise cholesterol levels. Thus, making a person vulnerable to heart diseases.
Conclusion
A high protein meal plan tends to be higher in protein levels and lower in carbohydrates. It is one of the expert-approved diets to change eating patterns for the better. As for overweight people with diabetes, a high protein diet prevents weight gain from overeating. It keeps the person full and satiated. It, in turn, improves their blood sugar control. Moreover, the eating pattern works wonders in lowering the post-meal blood sugar spikes. To maximise the health benefits, one should include lifestyle changes like performing regular exercises and following the prescribed medications.
A high protein diet is worth a try in the short term. However, one size doesn’t fit all, meaning that high-protein meals are not suitable for everyone out there. It’s best to speak with your doctor and nutritionsit before switching to high protein meal plans.
Frequently Asked Questions (FAQs)
Q. Can a diabetic eat cornmeal? 
A. Eating cornmeal is a risky move if you have diabetes. It has a glycemic index score of 69, which is a little on the higher side. Thus, cornmeal could cause a sudden rise in blood sugar levels when eaten independently. You may eat a small portion occasionally. However, cornmeal is not an ideal food choice for diabetes.
Q. Does diabetes cause high protein in urine?
A. When high blood sugar are high, it exerts a force on the kidney to work harder and heavily filter the blood. As a result, it could damage the kidney, thereby causing leakage of protein into the urine. The result is proteinuria, a condition characterised by high protein levels in the urine.
Q. Can diabetes drink protein shakes? 
A. Yes, a diabetic person can drink protein shakes or consume protein powder. It helps in meeting the daily protein requirements. However, don’t overdo it and use the ones without any added sugars or fats. Also, the protein drink you’re having must be low in carbohydrates. The higher the number of carbs, the greater is the risk of having high blood sugar.
Q. What are the best proteins for diabetics?
A. A diabetic can consume both plant-based and animal-based proteins. The healthy choices are fewer carbs and fats—eggs, tofu, chicken breast, fatty fish, beans, and tuna. One can even include whey protein powder and shakes for a protein boost.
Q. How much protein should a diabetic eat a day?
A. Protein requirements depend on age, gender, and level of activity. However, for an average person with diabetes, the crude measurement is 0.8 to 1 grams of protein for every kilogram of body weight. Therefore, one can easily reach the given protein requirement without even being on a high-protein diet.
Q. Will eating protein help lower blood sugar?
A. Yes, eating protein-rich foods will help in blood sugar management. A high protein diet prevents post-meal blood sugar spikes. Plus, it induces a feeling of fullness, preventing a person from overeating. It, in turn, promotes weight loss and better blood sugar levels.
Q. What foods can diabetics eat freely?
A. Being diagnosed with diabetes doesn’t mean you ‘cannot have a tasty meal. With little caution on portion size and dietary choices, diabetic people could consume various foods. Some are fatty fish, a tofu sandwich, nuts, nonfat Greek yoghurt, scrambled eggs, overnight oatmeal, and green leafy vegetables.
Q. Does protein raise insulin levels?
A. Yes, dietary proteins exhibit an insulinotropic effect, which means that they can boost insulin secretion. Thus, raising insulin levels. For instance, consuming a meal rich in proteins and amino acids would increase insulin responses. However, do not consume too much protein as it might get counterproductive. 
 Do’s and Don’ts 
 Diabetes can be well managed with a healthy diet combined with regular physical activity and weight control. If you have diabetes, a healthy diet based on plenty of vegetables and legumes (such as chickpeas, lentils, low-salt baked beans, and kidney beans) is recommended. Include some high-fiber, low-glycemic index (GI) carbohydrates, such as whole grain breads, cereals, and fruits, as well as some lean protein sources and reduced-fat dairy products. Reduce your intake of saturated (unhealthy) fats and added sugars, and choose foods that are low in salt.
 Diabetes Nutrition Basics 
  If you have diabetes, follow a simple healthy eating plan that includes: 
 Eat regularly throughout the day.
 Make vegetables the main part of your meal. Try to fill at least half of your plate with non-starchy vegetables or salad for both lunch and dinner.
 You may need to reduce the portion size of your meals and snacks, as overeating can lead to weight gain and make diabetes difficult to manage.
 Include a small portion of high-fiber carbohydrates with every meal. Examples of high carbohydrate foods are whole grain breads, cereals (such as oats and natural granola), whole grain pasta, brown rice, quinoa, fruits, and starchy vegetables (such as corn, sweet potatoes, and potatoes).
 Choose low-fat or low-fat dairy products. Look for foods with the least amount of added sugar. Greek yogurt with fresh fruit is a good choice.
 Choose lean meats and alternatives such as skinless chicken and turkey, fish, eggs, legumes (beans, lentils), tofu, and nuts.
 Limit your intake of unhealthy (saturated) fats found in foods such as full-fat dairy, butter, cream, fatty and processed meats, fried foods, cakes, baked goods, and foods containing palm and coconut oil.
 Instead, replace saturated fats with healthy unsaturated fats such as olive, canola or sunflower oil, monounsaturated or polyunsaturated margarines, oily fish, avocados, seeds and nuts.
 Oily fish is great for heart health. Try to eat oily fish like salmon (canned or fresh), sardines, mackerel, herring or tuna at least 2-3 times a week.
 Save baked goods such as cakes and biscuits, slices and desserts for special occasions.
 Avoid hard candies and sugary drinks (soft drinks, liquors, sports drinks, flavored water and energy drinks).
 Do not add excessive amounts of salt and reduce the consumption of high-salt foods (store-bought sauces, convenience foods).
 Use herbs and spices to flavor food.
 Fat intake and diabetes 
 All fats are high in energy. Eating too much fat can lead to weight gain, which can make it difficult to regulate blood glucose levels and can lead to an increase in blood fats (cholesterol and triglycerides). The type of fat you eat is also important. People with diabetes are at greater risk of developing cardiovascular disease, so try to eat less saturated fat and replace it with healthier unsaturated fats.
 Foods high in saturated fat include meat fat, full-fat dairy products, cream, solid cooking fats (such as butter, lard, coffee, and ghee), oils such as palm and coconut, and foods containing these fats ( fried foods, some cakes and biscuits, and convenience foods). When you do eat fats, choose mostly unsaturated lipids.
 Protein intake and diabetes 
 The body uses protein to grow and repair. Most people need only 2-3 small portions of meat or other protein foods per day. Most protein foods do not directly affect blood glucose levels.
 Protein foods include lean meats, skinless poultry, seafood, eggs, unsalted nuts, soy products such as tofu and legumes (dried beans and lentils, chickpeas, four-bean mix, kidney beans). Legumes also contain carbohydrates, so they can affect blood glucose levels.
 Carbohydrates and Diabetes 
 Carbohydrates are digested in the body to form blood glucose, which is what your body uses for energy. The amount of carbohydrates in food has the greatest impact on blood glucose levels.
 By eating regularly and distributing portions of carbohydrate foods evenly throughout the day, you can maintain energy levels without causing a significant increase in blood glucose levels.
 If you are taking insulin or diabetes medication, you may also need to snack between meals. Consult your diabetologist or nutritionist for advice and information on how to get the right amount of carbohydrates in your diet.
 control and prevention of the development of diabetes 
 In case of diabetes, the improvement of patients in the first place begins with the correction of the usual diet and diet. This helps to lower blood sugar and prevent complications and the development of the disease. Below are the basic principles of a healthy diet.
 1. Eat a varied diet.
 Provide your body with all the necessary elements and nutrients. Your diet must include all foods from 5 groups (starchy foods, vegetables, fruits, meat and meat substitutes, as well as fats). Meals should be regular every 4-5 hours, at least. Keep your weight in check. Studies show that people diagnosed with diabetes and obesity live 8 years less. Strive to return to your normal weight gradually, losing no more than 5-10% of body weight per year. This will reduce the chance of future stroke, insulin resistance, high blood pressure, and dyslipidemia.
 2. Eat enough
 starchy foods. It can be bread, potatoes, pasta, cereals. Starch is a slow-digesting carbohydrate that breaks down to glucose before entering the bloodstream, and is also an important source of energy, a source of vitamins, minerals and fiber. Daily intake of starchy foods is recommended.
 3. Love fruits and vegetables.
 These sources of vitamins, minerals, fiber and antioxidants should be included in your daily diet. Fiber well delays the absorption of glucose into the blood. Recommended Daily Allowance: Two and a half cups of vegetables or 3-5 servings of fruit (1 serving = 1 medium-sized fruit or half a glass of fresh fruit or fruit juice). Beware of dried fruits and canned fruits in sweet syrup. They are high in sugar and sodium.
 4. Eat high 9 foods0003
 protein content. It is found in fish, lean meats, eggs, and legumes. These foods control cholesterol levels and reduce the risk of heart disease. It is recommended to eat fish at least 3 times a week and give preference to lean meats. Avoid foods high in unhealthy fats such as sausage, bacon, fatty meats, and poultry. Your norm is six to twelve tablespoons of protein food per day. In addition, vegetable proteins are a rich source of fiber.
 5. Drink milk.
 Milk and its derivatives are sources of protein, calcium and phosphorus and help to strengthen teeth and bones. Whole milk contains an increased amount of saturated fat and cholesterol, so patients with diabetes are advised to give preference to low-fat dairy products. The norm is 1-2 servings per day (1 serving = 1 glass of milk or kefir). Avoid sweetened dairy products.
 6. Don’t be afraid of fat.
 Fats should be present in the daily diet of every person, do not deprive yourself of them. Fats provide energy and maintain body temperature. Fats can be divided into three main categories: saturated fatty acids (SFA), monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). Individuals with diabetes should avoid foods high in SFA and cholesterol found in animal fats, organ meats, coconut milk, deep-fried foods and ice cream. It is also worth avoiding in food the so-called trans fats contained in margarine, and, accordingly, in baking. Their use will negatively affect the level of cholesterol in the blood. Moderate consumption of MUFA and PUFA fats is recommended. They are found in vegetable oil, fish, and nuts (peanuts, almonds, and cashews). To reduce fat intake, foods should be cooked by boiling, stewing or steaming.
 7. Avoid sugary and salty foods.
 Generally, all desserts are made up of sugar, starch and fat, especially saturated fat. With excessive love to end the meal with something sweet, you risk facing the problem of an uncontrolled increase in blood sugar and cholesterol levels. Salty foods can increase blood pressure. Try to exclude smoked meats and canned meat and fish products, as well as cheeses, salty snacks and condiments from your usual diet.
 8. Avoid or reduce your consumption of alcoholic beverages.
 Alcohol has long been a known enemy to a healthy body, it leads to cirrhosis of the liver, high blood pressure, damage to brain cells and can cause various types of cancer. If you have diabetes, consultation with your doctor about the possibility of taking alcoholic beverages is mandatory. In some cases, drinking a small amount of alcohol is allowed, but you should not mix more than 2 types of alcohol at a time. Also avoid sugary drinks, including sweet wines.