6 "Bad" High-Protein Foods You Should Eat to Gain Muscle If You Have Diabetes, According to Dietitians
Some high-protein foods have been unfairly categorized as off-limits for diabetes.
Dietitians say many of these muscle-building proteins may have diabetes benefits.If you've been diagnosed with diabetes, it can often feel like you're on a diet of don'ts. A nagging voice in your head might constantly warn you away from a slew of foods that are high in sugar, carbs or even fat. Yet many foods traditionally thought of as 'bad' for diabetes are actually loaded with high-quality protein that can help you build muscle. And since more muscle mass means better insulin sensitivity and a stronger, faster metabolism, getting plenty of protein is a key part of a healthy diabetes diet.
If you have diabetes and have been avoiding these protein-rich foods, dietitians say it's time to welcome them back to the table.
Depending on the nutrition advice you've received, you might believe that eating anything but low-fat dairy is a big no-no for diabetes. But diabetes expert Erin Palinski-Wade, RD, CDCES, says a higher fat percentage in yogurt isn't as worrisome as you might think. 'People with diabetes are often told to opt for non-fat dairy,' she says. However, full-fat Greek yogurt's combo of slowly-digested fat plus roughly 21 grams of protein per cup can make it a filling option that helps stabilize blood sugar, she says. In fact, some studies have shown people who consume more calories from dairy fat may have a lower risk of diabetes, especially when compared to calories from carbohydrates.
Gone are the days when health experts recommended steering clear of nuts due to their fat content. Current evidence shows that nuts are an excellent choice in a diabetes-friendly diet. One top-notch option: pistachios.
'Pistachios can be a good plant-based protein source for people with diabetes,' says Palinski-Wade. A 2-ounce serving of pistachios delivers roughly 12 grams of protein. One small study found that volunteers with prediabetes who consumed 2 daily ounces of pistachios (1 ounce before breakfast and another ounce before dinner) for 12 weeks experienced improvements in blood sugar, visceral fat and markers of heart health.
Despite its generally positive reputation, shellfish has received criticism for its high cholesterol content, says Sheri Gaw, RDN, CDCES. This has led some people with diabetes (and, therefore, increased risk of heart disease) to avoid shellfish like crab, clams, shrimp and oysters.
However, Gaw says people with diabetes can say yes to shellfish on a regular basis. 'Shellfish is a low-saturated fat, high-quality protein that promotes blood sugar control,' she explains. There's more good news. One study found that two weekly servings of fish or shellfish may help protect people with a history of cardiovascular disease from future cardiac events and cardiovascular disease-related death. Try a 3-ounce serving of canned crab for 15 grams of protein.
Believe it or not, beef can be beneficial for health, even for people with diabetes. It all comes down to choosing the right cut. While fatty cuts aren't advised, Gaw says the high protein content of a lean cut of beef like chuck, sirloin, round or top loin can help build muscle while keeping dietary fat to a minimum. Three ounces of trimmed sirloin steak, for example, contains roughly 17 grams of protein with a reasonable 3 grams of saturated fat.
Ever heard that soy is a bad actor for your health? While rumors abound that soy increases breast cancer risk, impairs mineral absorption or adversely affects male sex hormones, research has shown that these soy myths simply aren't true., ,
Truth is, soy is actually a healthy choice for muscle-building, especially if you prefer a plant-based meal plan. 'Soy foods are sometimes avoided for containing phytoestrogens and being processed, but foods like tofu are a great source of plant-based protein,' says diabetes expert Vandana Sheth, RDN, CDCES. 'Tofu contains all the essential amino acids and supports muscle growth without blood sugar spikes.' One cup of cubed tofu contains an impressive 18 grams of protein.
When it comes to diabetes, there's a lot of confusion around beans and lentils. Their relatively high carb content can give the impression that they're off-limits for people with blood sugar issues. But Shah says these legumes have a unique saving grace, specifically their fiber. 'While they are higher in carbs, they have a lower glycemic load because of their high fiber content,' she explains. This means they won't raise your blood sugar quickly. In fact, many dietitians consider beans to be among the best high-fiber foods for diabetes. Try a cup of cooked lentils for 18 grams of plant-based protein plus a bonus 16 grams of blood sugar-regulating fiber.
As beneficial as protein is, you need to combine it with resistance training to effectively build muscle. The resulting increased lean mass can deliver a surprising number of diabetes-related health benefits, like these:
Better blood sugar control. Muscle is where the majority of glucose uptake happens, says Palinski-Wade. 'This means that having more muscle mass makes it easier for the body to use glucose after eating, improving blood sugar control,' she adds.
Easier weight management. Muscle burns more calories than fat, so having more muscle can help with weight management, an important aspect of diabetes care, Sheth says.
Improved insulin sensitivity. Protein's ability to help with weight management may also prevent the buildup of visceral fat, the harmful fat that wraps around your internal organs, says Palinski-Wade. Research has found that reducing visceral fat may promote better insulin sensitivity.
If you're living with diabetes, it may be time to rethink your go-to list of high-protein foods. Research reveals that lean protein may help build muscle, manage weight, and improve insulin sensitivity and blood sugar control. Dietitians say that some of the high-protein foods people with diabetes sometimes avoid–such as full-fat yogurt, nuts, shellfish, beef, soy, beans and lentils—can actually be a part of a healthy eating plan for diabetes and can help build the muscle you need. If you could use more muscle-building strategies, check out our 7-Day Bodyweight Training Plan for Beginners, Created by Certified Trainers.
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