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Choosing the right proteins can be a game-changer for managing blood sugar and losing weight. Many people struggle to find foods that help them stay healthy without spiking their sugar levels or adding extra pounds.
This article shines a light on plant-based proteins, ideal for controlling blood sugar and supporting weight loss efforts.
Hi, if we haven't met before, I'm Dr. Jennie Ding, a Lifestyle Medicine Physician with specialization in weight management, obesity and diabetes. I have worked with may clients across Canada to improve their health through better eating habits focused on blood sugar control.
Read on to learn how simple changes to your diet can make a big difference!
Key Takeaways
Proteins are important for blood sugar control and weight loss because they make you feel full longer and take more time to digest, which helps burn extra calories.
Eating foods like lentils, beans, peas, nuts and seeds, tofu, and fish can improve your health by providing the right amount of protein without adding too much sugar to your blood.
Plant - based proteins are easier on the kidneys compared to animal proteins; they also may reduce heart disease risk. Including them in your diet is a smart move for managing diabetes or prediabetes.
To choose the best plant - based protein powder, look for one that's high in protein but low in saturated fat with no added sugars or artificial ingredients. Naked Pea Protein is a recommended choice.
Adding more plant proteins to your meals through lentils, beans, peas, nuts and seeds, tofu, and using a quality plant-based protein powder can boost overall health while helping manage blood sugar levels and aid weight loss efforts.
Proteins' Importance in Blood Sugar Control and Weight Loss
Proteins play a big part in keeping your blood sugar steady and helping you lose weight. Eating foods like chicken, lentils, and nuts can make you feel full longer. This is because proteins take more time to break down.
So, your body works harder and burns more calories. Also, the right proteins keep your blood sugar levels from going up too fast after eating.
Foods high in protein help manage hunger and blood sugar, making them key for weight loss.
Changing what you eat to include more of these proteins can also lower fasting blood glucose. This is great news if you're dealing with prediabetes or type 2 diabetes. Adding fish to your meals twice a week is another smart move for better health overall.
Protein Needs for Adults
When considering protein for our diet, it's fascinating to note that human breast milk, vital for infant growth, contains one of the lowest protein concentrations among all mammals—less than 1% protein by weight. This highlights that our evolutionary needs for protein have been finely tuned over millions of years.
How much protein do we need?
For adults, the recommended daily intake is around 0.8 to 0.9 grams of protein per kilogram of body weight. To put it simply, if your ideal weight is 100 pounds, you might need about 40 grams of protein a day. On average, this works out to about 30 grams daily, rounded up to account for individual differences.
That can help control blood sugar and aid in weight loss.
Eating fish like salmon or trout is good for people with diabetes. Also, lentils and tofu are great plant-based proteins that keep blood sugar steady. Don't forget nuts! They're not just tasty; they also help manage glucose levels and make you feel full longer.
Plant-based proteins
A large study involving tens of thousands of individuals has shown that vegetarians and vegans get about 70% more protein than they need daily, debunking the myth that plant-based diets lack sufficient protein. Even non-vegetarians consume more protein than necessary.
Risks of too much protein
Eating too much protein can be bad for your health. It might raise your risk of type 2 diabetes, especially if you eat a lot of animal protein. Your kidneys work hard to get rid of the extra protein, and this could hurt them over time.
Also, eating more protein than your body needs can lead to weight gain because extra calories from any source add up.
Talk with a healthcare professional before adding lots of protein or supplements to your diet. They can help make sure it's safe and right for you. Now, let's look at how plant and animal proteins compare.
Comparing Plant and Animal Proteins
Not all proteins are equal. Plant proteins are gentler on the kidneys compared to animal proteins. After consuming meat, our kidneys work harder due to increased inflammation, whereas plant proteins like tofu do not cause this strain. Furthermore, animal proteins can elevate IGF-1, a hormone linked to cancer risk, whereas plant-based diets can lower these levels.
Choosing between plant and animal proteins can impact your health. Here's a quick guide on how they differ, especially for those over 30 focusing on blood sugar control and weight loss.
Factor | Plant Protein | Animal Protein |
Effect on Kidneys | Gentler | Can be harder |
Heart Disease Risk | May reduce risk | May increase risk |
Protein Intake | 70% more than what you need daily | - |
Nutrient Profile | Varies widely | Less variety |
This table shows, plant proteins can be a smart choice for managing health. They're kind to your kidneys, and they might even help keep your heart healthy. Plus, people eating plant proteins often get more than enough protein every day. Next, let's explore some top plant proteins that can help you control blood sugar and lose weight.
Protein package
Protein doesn't come in isolation; it’s bundled with other nutrients. For example, plant proteins often come with healthy fats and fiber, whereas animal proteins might come with higher saturated fats. Opting for plant-based proteins like beans, nuts, seeds, and legumes while reducing refined carbohydrates can lower heart disease risk.
Top Plant Proteins for Managing Blood Sugar and Shedding Pounds
Lentils, beans, peas, nuts and seeds, and tofu are great for keeping blood sugar in check and losing weight—read on to find out how these foods can help you.
Lentils
Lentils are great for your health, especially if you're keeping an eye on blood sugar and weight. They're full of fiber and protein which help control blood sugar levels. This makes them a top choice for anyone looking to eat better or manage diabetes.
Packed with protein and dietary fiber, lentils stand out as nutrient-dense foods ideal for managing blood glucose control and aiding in weight loss.
These little legumes have special carbs that can lower your blood sugar after meals. Plus, their indigestible fiber means they do this job really well in people with diabetes. For a balanced diet focused on healthy eating and shedding pounds, adding lentils is a smart move.
Beans
Beans are great for people who want to control their blood sugar and lose weight. They come in many types, like black beans, kidney beans, and chickpeas. These little powerhouses pack a lot of protein.
This helps you feel full longer without adding too much sugar to your blood.
Eating more beans can be easy. Try them in salads, soups, or as a snack. They're not just good for you; they also make meals more interesting with their different flavors and textures.
Plus, they help manage diabetes by keeping blood sugar levels stable and aiding in weight loss efforts.
Peas
Peas are great for your health. They pack a good protein punch that helps manage blood sugar and weight. Eating peas can also keep your heart healthy and might even stop some cancers from growing.
For those with diabetes, peas are a smart choice because they're low in sugar.
Adding peas to what you eat can make you feel full without raising blood sugar levels. This means they help with both insulin control and losing weight. Plus, peas fit well into a diet full of veggies, whole grains, and lean proteins, making them an all-around winner for staying healthy.
Nuts and seeds
Nuts and seeds are great for health. They have unsaturated fats which can help control blood sugar. This is good news for losing weight too. Foods like walnuts, almonds, pistachios, and macadamias are not just tasty; they help keep your appetite in check.
Eating these can make you feel full longer.
The Mediterranean Diet loves using nuts and seeds because of their healthy fats. They also lower fasting glucose levels and body weight. Plus, they reduce the risk of metabolic problems.
Including nuts in your diet means you're choosing a smart way to stay healthy while managing blood sugar and shedding pounds.
Tofu
Tofu is great for people wanting to manage their blood sugar and lose weight. It's full of plant-based protein, making it a smart choice for meals. Plus, it's not too costly. Eating tofu helps keep your insulin in check, which is good news if you're dealing with diabetes.
The indigestible fiber in tofu also plays a part in keeping post-meal blood sugar levels low.
Adding tofu to your diet means you're choosing one of the best proteins out there for health goals like controlling blood sugar and getting rid of extra pounds. Studies show that soy products like tofu are really helpful in doing just that.
So, including this affordable protein source can be a big step towards meeting your daily needs while staying healthy.
Free eating plan + top 10 foods for blood sugar
Selecting the Best Plant-Based Protein Powder
Choosing the right plant-based protein powder means looking at its ingredients and nutrients. Make sure it fits your diet and health goals.
What to look for in protein powders
Picking the right plant-based protein powder means checking a few key things. First, make sure it's high in protein and low in saturated fat. This combo helps with weight loss and keeps blood sugar levels steady.
Also, look for powders without dairy if you're avoiding animal products or have allergies.
Next, check the label for added sugars or artificial ingredients. You want your protein clean and simple to support your health goals best. Powders marked as vegan or vegetarian are good signs they fit into a plant-focused lifestyle.
Lastly, find something that tastes good to you! There's no point in buying a powder you won't enjoy drinking.
Top pick: Naked Nutrition Pea Protein
I personally have been mixing 1 scoop of Naked Pea Protein Powder about once a week into my morning green drink. I did a lot of research on the various plant-based protein powder options and the Naked Nutrition Vegan Protein Powders are pretty much the only ones that doesn't contain any sugar, sugar substitutes, or artificial sweeteners.
Pea proteins and soy proteins stand out from the rest as having the most favorable amino acid profiles. Naked Pea Protein Powder dissolves easily in water, milk, smoothies, and any cold beverages. Also, it doesn't have any weird taste. I can't taste it in my green drink, and it doesn't change the flavor at all.
This pea protein powder is my top choice for many reasons. It's vegan and made from non-GMO peas, making it a clean and natural option.
Plus, it doesn't have allergens that bother some people, like gluten or dairy.
Naked Nutrition Pea Protein is not just about being organic; it really helps with blood sugar control and weight loss—goals many of us have. Its pure form means you're getting a high-quality vegan protein powder without any added stuff you don't want or need.
For those looking to add more plant proteins into their diet while keeping an eye on health goals, this protein powder could be what you're after.
Although spirulina is not marketed as a protein powder, it has a high protein and high fiber - both of which are essential for blood sugar control.
Not only does spirulina powder contain all of the essential amino acids, it is also packed with vitamins and minerals, including B vitamins, iron, and antioxidants. This makes it a powerful supplement for overall health and wellness.
Spirulina’s high protein content can help stabilize blood sugar levels by slowing down the absorption of sugar into the bloodstream. This is particularly beneficial for those managing diabetes or prediabetes. Additionally, the protein and fiber in spirulina can promote a feeling of fullness, aiding in weight loss efforts.
Adding spirulina powder to your diet is simple. It can be mixed into smoothies, juices, or even sprinkled on salads and soups. Just a small amount can provide a significant nutritional boost without adding extra calories.
Finally, compared to other protein sources, spirulina is exceptionally nutrient-dense. It contains more protein per gram than most plant-based proteins and offers a broader range of nutrients, making it a superior choice for those looking to enhance their diet with a natural, whole-food supplement.
25% discount on all Organika products including spirulina powder with my discount code KALEHEALTH25 at checkout
Adding More Plant Proteins to Your Diet
Switching to more plant proteins can boost your health and help manage weight. Here's how to make it happen, step by step.
Start with lentils: They're full of fiber and protein, keeping blood sugar levels steady. Add them to soups, salads, or replace meat in dishes.
Beans are next: Like lentils, they stabilize blood sugar and are versatile. Mix into salads, make bean burgers, or blend into dips.
Peas pack a punch: They’re not just small; peas are a great source of plant protein too. Toss them into pasta or rice dishes for an extra protein boost.
Nuts and seeds: Walnuts, almonds, and chia seeds offer healthy fats alongside protein. Sprinkle them on yogurt or oatmeal for crunch and nutrients.
Try tofu: Made from soybeans, tofu is affordable and can take on many flavors. Use it in stir-fries, smoothies, or as a meat substitute.
Plant-based protein powders: Sometimes we need a quick option. Naked Pea Protein is my top pick for adding to drinks and smoothies without changing the taste.
Explore legumes: Beyond beans and lentils, explore other legumes like chickpeas and black beans for variety in meals.
Soy products—such as tempeh—can be grilled or sautéed for a hearty addition to any meal.
Vegan protein options don't stop there; look into meat alternatives available at stores but check labels for added sugars.
Want more tips on proteins and blood sugar?
Conclusion
Choosing the right proteins can make a big difference in managing blood sugar and losing weight. Plant proteins like lentils, beans, peas, nuts, seeds, and tofu are great choices. They help keep your blood sugar steady and support weight loss efforts.
FAQs
1. What proteins are good for lowering blood sugar?
Lean meats, fish, and plant-based options like beans and lentils help lower blood sugar.
2. Can eating protein help me lose weight?
Yes, proteins can make you feel full longer, helping you eat less and lose weight.
3. Are there any plant-based high protein foods that are good for weight loss?
Absolutely! Foods like tofu, tempeh, and edamame are great plant-based choices that support weight loss.
4. How much protein should I eat to control my blood sugar and lose weight?
The amount varies by person, but including a source of protein at each meal is a smart start. For adults, the recommended daily intake is around 0.8 to 0.9 grams of protein per kilogram of body weight. To put it simply, if your ideal weight is 100 pounds, you might need about 40 grams of protein a day. On average, this works out to about 30 grams daily, rounded up to account for individual differences.
5. Does dairy protein affect blood sugar and weight in the same way as meat or plant proteins do?
Dairy proteins like Greek yogurt can be beneficial but choose low-sugar versions to prevent blood sugar spikes.
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