Protein is an essential nutrient for our bodies to function normally and even more for diabetics.
Researchers have found that protein can help stabilize your blood sugar levels and it also does not cause sudden spikes in your blood sugar levels. One explanation for this could be the fact that proteins break down into glucose much slower than carbohydrates.
Further, protein can keep you fuller for longer thus curbing your hunger pangs and keeping your weight under check which is very crucial for people suffering from diabetes. Not to forget that proteins aid in developing new tissue, building muscle, and repairing the damage.
Carbohydrates and fats metabolize easily in the body. This triggers a sudden spike in blood sugar levels. Carbohydrates also, inhibit the secretion of insulin, the hormone that regulates blood sugar levels. Therefore, it is always wise to stay away from carbs and fatty foods for a diabetic. Proteins on the other hand take longer to metabolize and hence, result in the gradual rise of blood sugar levels.
Ideally, a person with diabetes should eat the same amount of protein as a healthy man. But with all the restrictions that come with diabetes, it could be really tricky to push the protein in a diabetic diet. Studies revealed that a diabetic patient should opt for high-protein foods with minimal animal fat.
Also Read: How much protein do you need every day?
Is protein good for diabetes?
Back in 2003, a 5-week study concluded that a high-protein diet resulted in comparatively low glucose levels after each meal. Another study from 2017 found that including whey protein in a diabetic diet could help people with type 2 diabetes. The study found that whey protein could stimulate insulin secretion and help fight obesity.
But not all high protein foods are advisable for the diet chart of a diabetic.
Many studies have found that the inclusion of plant-based protein is beneficial against type 2 diabetes. On the other hand, animal-based protein (especially red meat) can increase the risk of diabetes. Therefore, for diabetics, the choice of protein is crucial to get the benefit.
Proteins also, help to shed the fat and retain the muscles. So, the diabetics who are desperately trying to lose weight are recommended to have meals that are rich in proteins and fibers.
Are protein shakes good for diabetics?
It is advisable for a diabetic patient to have small portioned meals 5-6 times a day. This helps in a gradual rise in glucose levels in the body preventing a sudden spike in blood sugar levels.
Health experts actually encourage the habit of snacking. But they insist on refraining from the common snack options which are high in carbs and sugars. Instead, they recommend high protein and rich fibers as alternatives.
Protein shakes have captured the market as a healthful alternative. However, many of the packaged ready-to-go protein shakes have added sugars.
Rather than checking on the labels of the potential protein shakes, one can check out some easy recipes.
The best protein shakes for diabetics
1. Oats and a banana breakfast protein shake
Oats have high protein content and are really a cost-effective option.
Take one cup of oats and blend it with one banana, a half cup of cold milk of your choice and add in a dash of peanut butter. If the smoothie isn’t sweet enough, add in half a tablespoon of honey.
Peanut butter and banana helps in adding a good amount of fiber and minerals.
2. Apple soya milkshake
If you are lactose intolerant, this protein shake recipe is right up your alley.
In a blender add a cup of unsweetened soy milk, chopped apple, two tablespoons of almond butter, half a cup of frozen berries of your choice, and half a tablespoon of honey. Before serving add a pinch of cinnamon powder.
Soy milk, like any other seed milk, is high in protein. And cinnamon powder and almond butter add in fibers and antioxidants to promote weight loss.
3. Spinach yogurt shake
Adding greens to any of the meals is a wise choice.
In a blender, add in 2 cups of fresh spinach leaves, ice cubes, a cup of yogurt, one tablespoon of flax seeds, one tablespoon of peanut butter, and one tablespoon of pure honey.
The flax seeds are high in antioxidants crucial for weight loss and the yogurt works as a probiotic which is good for the immune system.
4. Beetroot and banana shake
Beetroots are high in vitamin A and C, along with iron and calcium.
The sweetness from honey and almond milk will negate the earthiness of the beets.
In a blender add in some boiled and chopped boiled beetroots, a cup of almond milk, chia seeds, ice cubes, a tablespoon of maple syrup or honey, and half a teaspoon of vanilla extract. Blend until smooth and there you have it.
My word of advice
Proteins are a good way to replace carbs but are careful in choosing the right proteins for your diet. Plant-based proteins are always a good idea, but in case, you are in doubt then please get in touch with your doctor before starting a new dietary regime. If you have any queries regarding the inclusion of protein in the diabetes diet, drop a comment!
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