Nuts, salmon, eggs, and peanut butter are high in protein, which helps increase feelings of fullness and has little effect on blood sugar.
Stabilizing blood sugar is the main goal of people with diabetes. Blood sugar levels that are too high or too low are not good for your health and can easily lead to dangerous complications. Eating foods high in sugar and starch such as white bread, cakes, and soda can cause blood sugar to spike, causing fatigue and nausea.
In this case, patients can choose protein-rich foods to bring blood sugar levels back to balance, avoiding the development of insulin resistance. Protein also helps increase satiety, maintain lean body mass and provide stable energy.
Here are protein-rich foods that help stabilize blood sugar levels.
Eggs are rich in protein and nutrients, so they are considered "nature's multivitamin". A large egg has about 6 grams of protein and many other nutrients including vitamins A, B12, B6, essential minerals such as choline, sodium, potassium. Eggs are low in carbohydrates and do not increase blood sugar levels.
Salmon and other fatty fish are high in healthy protein. Salmon has no carbohydrates, and 100 grams has more than 22 grams of protein. This food provides essential nutrients for the body such as calcium, sodium, choline, retinol, vitamin B12 and selenium. Omega-3 fats have been shown to support a healthy brain and heart.
Nuts such as walnuts, almonds, and cashews are rich in protein, help you feel full longer, and do not increase blood sugar.
Nuts are rich in fiber and protein. Photo: Freepik
A 100-gram beef tenderloin provides more than 22 grams of protein. Beef contains a lot of vitamin B12, calcium, potassium, heme iron, phosphorus, niacin, magnesium, folate, etc., which are good for the body. According to the American Diabetes Association, protein from animal sources such as steak is absorbed and used by the body differently than protein from plant sources.
Half a cup of cottage cheese made from whole milk has about 13 grams of protein. It is also a good source of vitamins and minerals such as calcium, phosphorus, and beta carotene (a precursor to vitamin A).
The American Diabetes Association lists cottage cheese as a good source of protein for diabetics because it does not raise blood sugar levels. Cottage cheese comes in a variety of curd sizes and fat content, and pairs well with a variety of fruits and vegetables.
Peanut butter is easy to eat and contains a lot of protein. One tablespoon of peanut butter has nearly 8 grams of protein and is rich in fiber, magnesium, zinc, vitamin B3 and folate. Diabetics should choose pure peanut butter, with less added sugar and salt. Combine peanut butter with low-carb vegetables instead of simple carbs.
Chicken thighs and breasts help increase protein intake. Chicken also provides choline, a nutrient the body needs to improve mood, memory, and muscles.
Anh Chi (According to Eating Well )
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