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Protein Options for Diabetics

As a diabetic, it is natural to focus on making sure you make the right carb choices so you don’t cause an increase in your blood sugar.Certain proteins you opt for can have an impact on how healthy and satisfying your overall diabetes diet is.

Here’s are some great protein options for diabetics:

1. Cheese
If your blood sugar levels seem elevated, reach for cheese ( ref: a spokesperson for the American Association of Diabetes Educators).
Cheese is high in protein and low when it comes to carbs.
All you need to avoid are canned cheese and processed cheese slices as they are high in sodium. But make sure to portion your servings and not go overboard with cheese consumption as cheese is rich in fat.
Ideal serving size is a piece about the size of your thumb ( one ounce approx).

2. Beans
Beans be it black, chickpeas or pinto all are a good source of protein and soluble fibre. Approximately 10-25 grams of fiber per day be from soluble fiber can help keep heart healthy and prove beneficial in blood glucose control.

3. Nuts
As per studies eating just under three ounces of nuts a day can significantly reduce A1C levels.Almost all nuts are good sources of monounsaturated and polyunsaturated fats. Walnuts are particularly know to lower the bad cholesterol, and diastolic blood pressure. They are also the only nuts rich in ALA, a plant-based omega-3 fatty acid with positive anti-inflammatory effects.

4. Lentils

Lentils are an excellent source of the minerals iron, magnesium, and potassium. Lentils can be used as meat substitute. They are also rich in good carbs- which means they take time to digest and hence convert glucose slowly and steadily.

5. Eggs
One large egg has approximately 7 grams of protein and 8 essential amino acids which help build tissues,skin, hair, organs, and muscles.
They are also essential for building cell membranes which help in transporting nutrients in and out of cells.The protein present in the egg is divided, with the white portion containing just a little more than half of the egg’s total protein.

Apart from all the focus on your diet also make sure to focus on your blood sugar levels. Use a glucometer to monitor, manage and track you sugar levels, even on the go.

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