How Much Protein Should a Person With Diabetes Eat?
Medically reviewed by Melissa Nieves, LND
People with diabetes should eat as much protein as people who don't have diabetes. In a healthy diet, roughly 10% to 35% of your daily calories should come from protein.
Protein itself does not have much of an effect on blood sugar levels, but some of the foods that contain protein may cause your blood sugar levels to change.
This article discusses protein and its importance in a diabetes diet. It also offers some advice on how to choose good quality proteins and whether or not you should follow a high-protein diet.
What Is Protein?
Protein is one of three essential macronutrients; the other two are fat and carbohydrate. These are needed in large amounts to maintain health and vital functions.
The body uses protein to build, repair, and maintain most of your body's tissues and organs. Proteins are also necessary for immune system function and help some additional physiological processes as well.
How Much Protein Should You Eat With Diabetes?
As long as your kidneys are healthy, about 10% to 35% of your daily calories should come from protein. This is the same amount suggested for a balanced non-diabetic diet. About 45% to 65% of your caloric intake should come from carbohydrates and the rest should come from fat.
Takeaway
Some health experts suggest that it is more accurate to use the standard formula of 0.8 grams of protein per kilogram of body weight per day. To do this conversion, divide your weight in pounds by 2.2. For instance, if you weigh 150 pounds, that is equal to 68 kilograms. Multiply that by 0.8 and you get a protein goal of 54 grams.
According to the USDA Dietary Guidelines, it is recommended to eat 5.5 ounces of protein-rich food each day. Foods that are high in protein include meat, fish, seafood, chicken, eggs, dairy products, legumes, nuts, and seeds.
For example:
One-half chicken breast has 29 grams of protein.
One cup of black beans has 15 grams of protein.
An egg has 6 grams of protein.
One cup of low-fat milk has 8 grams of protein.
A 3-ounce portion of steak has 26 grams of protein.
Related: The Best Yogurt for People With Diabetes
How Protein Affects Blood Sugar
Small amounts of dietary protein have not been shown to raise blood sugar. Some people with diabetes follow a higher protein diet, but this appears to offer no benefits in how sugar is digested or absorbed. And it doesn't have any long-term effects on your blood sugar or insulin requirements.
This means that if a person with diabetes switches to a high-protein diet, any therapeutic benefit is probably due to the concurrent reduction and closer regulation of carbohydrate consumption, not the protein itself. This is an important basis for a consistent carbohydrate diet, which can help control type 2 diabetes.
High-protein diets are not right for everyone. For example, studies have found that people with type 1 diabetes need a higher dose of insulin after eating a meal high in both fat and protein. Due to this, researchers recommend close monitoring of glucose levels.
There is also research that suggests that the order in which you eat specific nutrients matters. Eating protein, fat, and fiber before eating carbohydrates, for example, may help reduce blood sugar spikes after meals. Research from 2020 found that eating fat or protein 15 to 30 minutes before eating a carbohydrate like rice or mashed potatoes reduces glucose elevation and enhances insulin secretion.
What Proteins Should You Choose?
When choosing proteins for a diabetic diet, the concern is more with the fats and carbohydrates that these foods contain.
Some types of carbohydrates, for example, are quickly converted to glucose, which may lead to a spike. Additionally, the risk of weight gain from high-fat and high-carb foods can lead to less control of blood sugar levels.
Learn More: Simple vs. Complex Carbs
The American Diabetes Association recommends eating fish as a protein source at least twice a week. They also recommend limiting red meat and processed meats like ham, bacon, and hot dogs because these tend to be high in saturated fats. Lean meats are a better choice for a balanced diet.
Takeaway
People who have diabetic nephropathy, which is a kidney disease related to diabetes, often need to eat less protein. In this case, the recommended protein intake is about 1 gram (or less) per kilogram of body weight.
You will need to work with your healthcare provider to determine how much protein you need each day. Too much protein might be bad for your kidneys, but too little protein could lead to malnutrition and unintended weight loss.
Related: Types of Diabetes Mellitus
Related: What Is Dr. Bernstein's Diabetes Diet?
When to See a Healthcare Provider
If you have questions about how much protein you should be eating, talk to your healthcare provider. You can also discuss protein with a certified diabetes educator, dietitian, or nutritionist who specializes in medical nutrition therapy for people with diabetes.
Anyone with diabetes can benefit from a personalized protein intake recommendation. Many factors play a role in a well-balanced diet and your needs may differ from the general recommendations.
Summary
People with diabetes don't need more or less protein than people without diabetes. Protein does not have much of an effect on blood sugar, however, foods that are high in protein can also contain fat and carbohydrates that do contribute to higher blood sugar levels.
It's important to choose healthy sources of protein such as lean chicken breast, fish, and beans. If you have questions about how much protein you should eat, talk to your healthcare provider or a nutritionist who specializes in helping people with diabetes.
Read the original article on Verywell Health.
