Table of Content

• What are Proteins?

• How Much Protein Do You Need in a Day?

• How Protein Foods Benefits Your Body?

• How Does Protein Help Diabetic Patients?

• Does Protein Increase Insulin?

• Recommended Protein Intake for Diabetics

• What are the Best Food Sources of Protein for Diabetic Patients?

• Can Too Much Protein Be Bad For You?

• Take-Home Points

• FAQ on Increasing Protein intake can reverse Diabetes

Introduction

India ranks second, only after China in the global diabetes epidemic. We have at least a population of 77 million people living with diabetes. This is the reason India is often called the diabetic capital of the world. The rising trend of diabetes can be attributed to factors like stress, obesity and physical inactivity. But can you reverse diabetes? Surprisingly YES! You can reverse diabetes if you follow a proper diet, especially including more protein-rich foods. In this article, you will learn the role of proteins in reversing and preventing diabetes.  

What are Proteins?

Proteins are one of the macronutrients among carbohydrates and fats, which are made of blocks called amino acids. They are very essential nutrients for the growth, maintenance and chemical reactions of various tissues in the body. Our muscles, hair, nails, skin, antibodies and hormones are all made up of protein. This is why they are called the building blocks of the body. They essentially form the basis of most of the structures in the human body. 

Now, when we are talking about proteins, we must know that all proteins are not the same. Based on the availability of essential amino acids (those that the body cannot synthesise), there are two types - complete and incomplete proteins. While proteins from eggs, meat, fish, poultry, milk and cheese are called complete proteins, nuts, grains and beans are incomplete proteins. Having a variety of proteins ensures the fitness of your health and metabolism. Proteins are the second energy source of your body, only next to carbohydrates. So, having enough protein in your diet is very essential for ensuring good health. 

How Much Protein Do You Need in a Day?

Normally, a person requires 1 to 1.5 grams of protein per kg of body weight. But it highly varies depending on age, sex, general health and physical activity. Here is the table that would give you an idea about the amount of protein recommended for males and females based on their age, 

How Protein Foods Benefits Your Body?

We have discussed proteins being the building blocks of the majority of human body structures. Here are some more reasons for you to include more protein in your diet, 

• Assists in muscle development

• Aids in bone metabolism

• Controls sugar levels

• Slows down the ageing process 

• Prevents hair damage 

• Helps in maintaining the ideal weight 

• Improves immune system 

• Regulates hormone balance 

• Makes your skin healthy and shiny

How Does Protein Help Diabetic Patients?

Not only proteins are building blocks of your body, but they also offer numerous benefits to diabetic patients,

• Increased protein intake helps in reducing blood glucose levels by increasing insulin secretion. 

• Proteinaceous diets always have a low glycemic index (meals that digest slowly and release energy slowly), thereby preventing the immediate spike in blood glucose levels. This helps in regulating diabetes. 

• Proteins help increase your immune response which is otherwise compromised in diabetic patients. 

• Protein-rich foods are also highly filling and provide satiety, thereby reducing blood glucose spikes due to snacks or cheat meals. 

Does Protein Increase Insulin?

Yes! Proteins can increase insulin secretion thereby clearing the excessive glucose in the blood. So, it is highly advised to take the recommended levels of protein in your daily diet.

However, you need to be careful about not overconsuming the proteins. Because even overloading of protein can cause type 2 diabetes. This is because the combination of both high carbs and proteins increases the calorie intake (or glucose byproduct) which makes it hard for insulin to store energy in cells, thereby improving glucose levels in the blood. 

Recommended Protein Intake for Diabetics

The recommended protein intake level for diabetic patients is 0.8-1 g per kilogram of body weight. So, if you are diagnosed with diabetes, make sure to craft a diet plan by consulting with a nutritionist. 

What are the Best Food Sources of Protein for Diabetic Patients?

Here are some of the best protein-rich food sources that you can include in your diet,

• Almonds 

• Quinoa 

• Eggs 

• Granola 

• Milk 

• Yoghurt 

• Chicken breast

• Broccoli 

• Peanuts 

• Pumpkin seeds 

• Lentils 

• Chickpeas 

• Cottage cheese 

• Green peas 

• Soya beans 

Can Too Much Protein Be Bad For You?

Yes! Too much protein can cause serious health problems like kidney damage and kidney stones. Having too much protein can build up waste in your blood, which makes it difficult for your kidneys to remove the waste. These wastes can build up in your kidney, which causes kidney damage and kidney stones. This is why it is very important to watch out for your protein intake. 

Take-Home Points

• Proteins help diabetic patients by increasing insulin secretions.

• The recommended protein intake for diabetics is 0.8-1 g per kilogram of body weight.

• Even though proteins are good for health, too much protein can cause type 2 diabetes and kidney diseases.