Understanding Protein: An Essential Guide for Those Living with Diabetes

In our latest interview, Roberta Capelson, NP, See Yourself Health facilitator, shared invaluable insights about the role of protein in a balanced diet, particularly for individuals managing diabetes. This conversation sheds light on how protein not only contributes to overall health but also plays a crucial role in managing blood sugar levels and maintaining a healthy weight. From understanding what protein is to practical advice on incorporating it into daily meals, Roberta provides comprehensive guidance that can help those with diabetes lead healthier lives. 

See Yourself Health: Can you explain what protein is? 

Roberta Capelson, NP: Protein is a type of food that helps our body stay strong and healthy - like  meats, fish, chicken, beans, nuts and eggs  

See Yourself Health: How much protein should someone eat?  

Roberta Capelson, NP: 20-30 grams per meal 

See Yourself Health: Can you discuss protein and portion size?  

Roberta Capelson, NP: Typical serving is 3oz or the size of a deck of cards. ½ cup of beans, one large egg, cup of milk, ounce of cheese, 1 ounce of nuts or a small handful for example 

See Yourself Health: Why is protein important for people with diabetes?  

Roberta Capelson, NP: Slows digestion which slows the absorption of sugar into the blood, keeps you full for longer which reduces overeating and snacking on high carb foods. Also maintains muscle, supports weight reduction, preserves lean muscle mass, and reduces risk factors like high blood pressure and cholesterol, stabilizes energy 

See Yourself Health: What would you recommend as sources of proteins for people living with diabetes?  

Roberta Capelson, NP: Animal sources like lean meats, fish and seafood, eggs and dairy products; plant sources like beans, lentils, soy products, nuts, seeds, whole grains and vegetables like peas, spinach and broccoli 

See Yourself Health: Do you have a favorite, protein-rich snack or meal?   

Roberta Capelson, NP: I like seafood and also enjoy cottage cheese especially when it's baked with vanilla and cinnamon 

See Yourself Health: Can eating more protein impact your kidneys?  

Roberta Capelson, NP: Eating more protein than you need can make the kidneys work harder. Make sure to be mindful of portion sizes 

See Yourself Health: Any considerations for increased protein consumption and insulin?  

Roberta Capelson, NP: Dietary proteins can promote insulin secretion leading to enhanced glucose clearance 

See Yourself Health: Do you have any recommendations for people who have trouble eating enough protein? 

Roberta Capelson, NP: Try protein supplements in the form of shakes or a high protein cereal  or protein bars 

See Yourself Health: Are there any key takeaways about protein that you would like to share with the See Yourself Health community?  

Roberta Capelson, NP: Be creative - use items like quinoa, chia seeds, tofu and soy products when cooking, think of things that have a long shelf life and can be less expensive than animal sources 

Understanding the importance of protein and how to incorporate it into your diet can make a significant difference in managing diabetes. By following Roberta’s advice, individuals with diabetes may better control their blood sugar levels, maintain muscle mass, and achieve a healthier lifestyle. Embracing a variety of protein sources and being mindful of portion sizes are key steps towards optimal health and well-being. The See Yourself Health community is dedicated to empowering individuals with practical knowledge and strategies for living well with diabetes.