A diet rich in protein from non-glycemic sources and low in saturated fat will help stabilize blood sugar, increase insulin sensitivity and effectively control weight.
Here are 5 healthy protein sources recommended by reputable health experts:
Fatty fish
Fatty fish like salmon, mackerel, and sardines are rich sources of omega-3 fatty acids, which are beneficial for heart health and reduce inflammation. Adding fatty fish to your diet may improve insulin sensitivity and reduce the risk of diabetes, according to a study in the Journal of Nutrition and Metabolism.
Omega-3 also helps regulate blood lipids, thereby reducing complications related to diabetes.
How to use:
Eat 2-3 times/week, prepare by baking, steaming or pan-frying to retain nutrients.
Lentils and chickpeas
Beans like lentils and chickpeas are high in plant protein, fiber, and complex carbohydrates. Lentils and chickpeas help slow down the absorption of sugar, stabilizing blood sugar after meals.
The fiber in beans also aids in weight control, an important factor in diabetes prevention.
How to use:
Incorporate lentils or chickpeas into soups, salads, or cook with brown rice.
Skinless chicken and turkey
Poultry, especially skinless chicken and turkey, is a lean source of protein that provides energy without increasing saturated fat intake. The American Heart Association recommends replacing red meat with poultry to reduce the risk of diabetes and heart disease.
How to use:
Cook by steaming, baking or boiling. Avoid frying to reduce unhealthy fats.
Quinoa
Quinoa is a complete protein grain, containing all the essential amino acids that the body cannot produce on its own. In addition to protein, quinoa also contains magnesium, which helps improve insulin sensitivity.
Regular consumption of quinoa reduces fasting blood sugar and improves metabolic markers in prediabetics.
How to use:
Use quinoa as a rice substitute or as an ingredient in salads, grain congees.
Egg
Eggs are a high-quality source of protein and are rich in choline and lutein, which are beneficial for eye and brain health. Research in the Diabetes Care Journal shows that eating eggs does not increase the risk of diabetes when consumed in moderation.
Eggs also help create a feeling of fullness for a long time, reduce cravings and control weight.
How to use:
Consume 3-4 fruits per week, prepared by boiling or frying with olive oil.
Benefits of healthy protein in diabetes prevention:
Protein not only provides energy but also helps stabilize blood sugar, improve insulin function and reduce visceral fat accumulation.
Fiber from plant protein sources also supports the digestive system and prevents sudden increases in blood sugar.
