6 Protein-Rich Foods That Can Help Lower Your Blood Sugar

A diet high in protein may play a role in lowering blood sugar levels by affecting the digestion of carbohydrates. Protein-rich food choices to help control blood sugar include animal-based proteins like poultry, eggs, and seafood.

1. Seafood

Seafood represents a rich source of high-quality protein and also contributes to better nutritional status. It contains healthy fats, vitamins, minerals and antioxidants that can help regulate blood sugar levels.

Several studies have shown that seafood helps regulate blood sugar levels after meals and promotes weight management. Protein intake can help prevent overeating and promote weight loss to maintain healthy blood sugar levels.

The American Diabetes Association recommends eating fish and seafood at least twice a week. According to another study, higher fish consumption was associated with a significantly lower risk of coronary heart disease in people with diabetes.

Another study found that higher fish consumption reduces the risk of developing severe diabetic retinopathy (a disease that leads to blindness in people with diabetes) in people with diabetes.

2. Poultry

Poultry, such as chicken and turkey, is beneficial for blood sugar control. As a low-carb lean protein, it slows the absorption of glucose into the bloodstream, which helps prevent blood sugar spikes.

A diet rich in chicken protein may also help promote feelings of fullness and aid weight management.

3. Eggs

One study found that eating one large egg per day can help lower fasting blood sugar levels and improve insulin sensitivity. Another study showed that a diet including eggs helped reverse prediabetes, suggesting that people with diabetes should aim for two to four eggs per week.

4. Nuts

Nuts are very beneficial in helping lower and stabilize blood sugar levels. They contain healthy fats, fiber and protein, with very few carbohydrates. Eating a small handful of nuts can help reduce hunger, prevent overeating, and increase feelings of fullness.

Nuts are high in unsaturated fat, which may help improve insulin sensitivity. Unsaturated fats can also stimulate the secretion of GLP-1, which in turn stimulates the secretion of insulin to help control high blood sugar.

Nuts are also a good source of magnesium. Magnesium plays a direct role in glucose metabolism and insulin secretion. People with type 2 diabetes may be at risk of magnesium deficiency. Nuts can be a beneficial food choice to help improve magnesium levels in the body.

5. Lenses

Lentils are an excellent source of plant-based protein, rich in fiber and protein. The fiber and protein content of lentils may help reduce appetite by increasing feelings of fullness, aiding weight management, and regulating blood sugar levels.

Lentils have a low glycemic index, making them a valuable choice for people with diabetes. Studies have shown that regular consumption of cooked lentils (50 grams) significantly reduces fasting blood sugar levels in people with diabetes.

6. Tofu

Tofu (made from soybeans) is beneficial for diabetes management as a protein-rich plant food. It is low in saturated fat and cholesterol and may help reduce the risk of developing type 2 diabetes, as well as improve blood sugar and insulin levels.

Studies suggest that regular consumption of tofu may reduce the risk of developing type 2 diabetes. However, more research is needed.

How Protein Helps Control Blood Sugar

Protein plays a supporting role in regulating blood sugar levels due to:

• Slow digestion: Proteins take longer to digest than carbohydrates. Protein intake can slow the process of gastric emptying (the rate at which food leaves the stomach and enters the small intestine) to promote a feeling of fullness.
• Amino acid content: Amino acids in a protein diet slow the absorption of glucose from digested carbohydrates into the bloodstream. This controls rapid spikes in blood sugar (postprandial hyperglycemia) that can occur after a high-carb only diet.
• Ability to improve satiety (feeling full for an extended period of time): Foods high in protein help you feel full longer, which can prevent overeating or unnecessary snacking on high-carb, ultra-processed foods that would otherwise cause blood sugar fluctuations.