What role does protein play in blood sugar control?
Protein is an essential nutrient that helps slow down the process of carbohydrate digestion, thereby limiting blood sugar spikes after meals. When combined with healthy fiber and fat, protein also helps prolong feelings of fullness, reduce snacking and stabilize energy during the day.
According to nutritionist Aviv Joshua, Master of Science, clinical nutritionist in the US, blood sugar control does not depend on an individual food but lies in the overall diet. “Regularly supplementing protein in both main and snack meals is a simple but effective strategy to maintain stable blood sugar for a long time,” he emphasized.
8 types of protein-rich foods to include in your diet
Nutrition experts recommend prioritizing the following 8 protein-rich foods to support blood sugar control:
Glutamate-free Greek yogurt: rich in protein, low in carbohydrates, helps slow down sugar absorption and limit post-eating blood sugar spikes.
provides high-quality protein, almost without carbohydrates, helping to prolong feelings of fullness and stabilize energy during the day.
Skinless chicken: a common source of lean protein, easy to process, suitable for a diet that controls blood sugar levels.
Lentils: provide plant protein, fiber and slow-to-digest carbohydrates, helping to improve blood sugar and insulin after meals.
made from soybeans, low in carbohydrates, rich in high-quality plant protein, beneficial for people at risk of type 2 diabetes.
Fresh cheese: contains high protein content, helps control hunger and supports maintaining a balanced diet.
does not contain carbohydrates, is rich in protein and omega-3 fatty acids, contributing to improving insulin sensitivity and protecting the cardiovascular system.
low-carbohydrate seeds, rich in protein, healthy fats and fiber, helping to stabilize blood sugar and energy.
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