Patients with Type 2 diabetes may benefit from reduced post-meal blood sugar levels when carbs are eaten with protein (or fat).
- In addition to producing satiety, protein decreases calorie intake, which in turn aids in blood sugar regulation.
- The risk of falls and fractures in senior diabetics is increased by a low protein diet. Those who have diabetes for a long time may be more susceptible to a fall because of nerve, muscle, and ocular involvement. Insulin resistance may be exacerbated by a lack of muscular mass.
- A lack of muscle mass also leads to insulin resistance and its lengthy list of negative repercussions, so it’s not only adiposity.
- Studies show that a fatty liver may progress to cirrhosis or even cancer if people have poor muscle mass and correspondingly low protein consumption.
If We Have Diabetes, How Should We Approach The Protein Issue?
We should try to consume at least 0.8 gm/kg of body weight protein every day, and at least 15% of our daily calories should come from protein. For those with diabetes, this level should be higher than 1 gm/kg, unless the kidneys are affected. Consumption of 0.8-1 gm/kg is advised even for people with renal problems!
A larger intake of 1-1.5 g/kg of body weight is suggested for those who do a lot of activity. Sportsmen and women must often ingest substantially larger quantities than the average person.
To get the most nutritional benefits, include protein in each meal. It’s not the ideal way to maintain good health to have a high-protein supper every day and then skip the rest of your meals.
Proteins vary widely in their molecular make-up. It’s also important to consider their quality. In general, animal proteins are superior to plant proteins, despite current efforts to improve plant proteins. Protein is composed of amino acids. Dietary supplementation is essential for several of these nutrients that the human body cannot produce. Amino acids like this are known as “essential.”
Dairy products like milk, curd, and paneer, as well as eggs, meat, fish, and chicken, are the finest sources of protein since they contain all of the necessary amino acids.
Lentils, beans, and almonds are all good vegetarian protein sources. An outstanding source is a soybean. Dairy and dals are good sources of protein for vegetarians. Add soya bean if you enjoy the flavour. If you’re a vegan, you should see a nutritionist determine your daily protein requirements so that you don’t run out. Most of the essential amino acids may be found in a diet rich in grains, pulses, and other pulse-like foods.
It’s usually a good idea to consume a wide range of protein sources. Every time you eat, look for protein on the plate. It’s important to have protein in every one of your meals.