Therefore, a nutritional strategy to help increase or maintain muscle mass in people with diabetes is extremely important. In which, protein plays a key role.
According to updated instructions from the American Diabetes Association (ADA) 2023, people with diabetes need to supplement about 1-1.2g of protein/kg of weight/day to maintain muscle mass and metabolic function.
In older adults with diabetes, the requirement may increase to 1.2-1.5g/kg/day.
A study published in the American Journal of Clinical Nutrition shows that adding 30g of protein to breakfast helps people with diabetes stabilize blood sugar better throughout the day, while promoting muscle synthesis after physical exercise.
Protein-rich foods suitable for people with diabetes:
Grilled chicken breast without skin
Chicken breast is a source of lean protein, low in saturated fat, very suitable for people with diabetes. 100g of chicken breast provides about 31g of protein.
It can be prepared by steaming, pan-fried or baked with light spices such as turmeric and ginger to enhance the flavor without increasing the glycemic index.
Pan-fried or grilled salmon
Salmon is both protein (25g protein/100g) and contains omega-3 fatty acids, which have the effect of reducing inflammation and improving insulin sensitivity.
People with diabetes who eat fatty fish twice a week have a lower HOMA-IR (insulin resistance index) than those who do not.
Boiled or steamed eggs
A chicken egg contains about 6-7g of protein, which is great for breakfast or snacks. Eggs have a low glycemic index and help prolong the feeling of fullness.
People with diabetes can eat 1-2 eggs/day without increasing the risk of cardiovascular disease if the overall diet is balanced.
Tofu and beans
Soybeans, lentils, and green beans contain plant protein and are rich in fiber, which helps control blood sugar. A WHO study shows that supplementing 50g of beans per day helps reduce HbA1c (average blood sugar level for 3 months) and supports increased muscle mass in older adults with diabetes.
unsweetened Greek yogurt
Greek yogurt is high in protein (10g/100g), low in carbohydrates and contains probiotics that aid digestion. Incorporate them into a snack with chia seeds or berries, which help maintain muscle mass and reduce inflammation.
Principles of eating protein to help increase muscle while still stabilizing blood sugar:
It should be divided equally into 3 main meals and 1-2 side meals, avoid concentrating on one meal that causes metabolic overload.
Combined with endurance and resistance training, people with diabetes practice resistance training 2-3 times/week and eat enough protein to increase muscle mass after 12 weeks.
Limit fatty red meat, sausages, fried foods as it can increase the risk of cardiovascular disease.
