Blood glucose levels and body weight are closely interconnected, influencing overall health and metabolic function. Managing blood glucose effectively is crucial for maintaining stable energy levels and preventing conditions like diabetes.
Lean proteins play a key role in this process by helping regulate blood sugar levels and supporting healthy body weight. Unlike high-carb or sugary foods, lean proteins help stabilize glucose levels by promoting slower digestion and reducing insulin spikes.
We checked in with Dr. Ralph Waldo and Krutika Nanavati, RDN, to learn about four lean proteins you can eat daily if you want to have stable blood glucose levels and manage your weight. He revealed that Greek yogurt, whey protein, wild-caught fish, and eggs are some of the best options.
Greek Yogurt
Greek yogurt has a lower glycemic index compared to many other dairy products and sugary snacks. This means it causes a slower, more gradual rise in blood sugar levels, helping to avoid sharp spikes and crashes that can affect energy and hunger.
"Greek yogurt has higher protein than regular yogurt, which can improve blood sugar control and reduce appetite. It's essential to choose plain, unsweetened varieties to minimize added sugars affecting blood sugar levels," Nanavati highlights.
Eggs
Eggs are an excellent source of high-quality protein, which helps regulate blood sugar by slowing the absorption of carbohydrates. This can lead to more stable blood sugar levels and reduce the likelihood of insulin spikes.
"Eggs provide high-quality protein, healthy fats, and nutrients like choline. Studies show eggs keep you feeling full, reduce appetite, and support weight loss. For diabetics, eggs have minimal impact on blood sugar when eaten in moderation," Waldo says.
Wild-caught fish
Wild-caught fish, particularly those like salmon, mackerel, and sardines, are high in omega-3 fatty acids. These healthy fats have been shown to improve insulin sensitivity and reduce inflammation, both of which are beneficial for maintaining stable blood sugar levels.
"Wild-caught fish like salmon and tuna offer anti-inflammatory omega-3 fats and protein. Omega-3s help sensitize cells to insulin and improve blood sugar control. Fish is a staple of diets I recommend for glucose regulation and weight management," he reveals.
Whey protein isolate
Whey protein isolate is a convenient and easily digestible protein source that can be incorporated into various meals and snacks. This convenience can help maintain a balanced diet and support consistent protein intake, which is crucial for blood sugar regulation and weight management.
"Whey protein isolate provides protein to build muscle and keep you full, without excess carbs or fat. For weight loss, whey protein may boost metabolism and the thermic effect of food. Studies also show it keeps blood sugar stable and reduces appetite, especially when consumed before meals," Waldo notes.
