Blood sugar levels and body weight are deeply linked, affecting both general health and metabolism. Properly managing blood sugar is essential for sustaining steady energy and avoiding illnesses such as diabetes. Incorporating lean proteins into one’s diet is a vital part of this management, as they help control blood sugar and support a healthy weight.
Unlike foods high in carbohydrates or sugars, lean proteins contribute to more stable glucose levels by encouraging slower digestion and minimizing insulin surges. To gain further insight, we consulted with doctors, registered dietitians, and nutritionists about eight lean proteins that aid in fat loss and blood sugar regulation.
8 Lean Proteins To Eat More Of To Prevent Illnesses Like Diabetes And Burn Fat
1. 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," Krutika Nanavati, RDN, tells us.
2. 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," Dr. Ralph Waldo, health and weight loss expert, tells us.
"Studies show eggs keep you feeling full, reduce appetite, and support weight loss," he adds. "For diabetics, eggs have minimal impact on blood sugar when eaten in moderation," Waldo says.
3. 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," Waldo reveals.
4. Legumes
Protein-rich foods like legumes play a crucial role in blood sugar stabilization, making them an essential component of the diet for individuals with pre-diabetes. Consuming adequate protein helps in managing blood sugar levels by slowing down the absorption of glucose from the digestive tract.
"Lean protein sources like legumes can stabilize blood sugar by slowing down gastric emptying and reducing the overall glycemic impact of a meal," Nanavati says. She adds that "protein keeps you fuller for longer, potentially minimizing unnecessary snacking and calorie intake, which can influence blood sugar levels."
5. Turkey
Lean turkey is an excellent source of protein that is low in fat, according to nutritionist Yasmin Ribeiro from Magic Scoop. She notes that it "can help in building muscle and increasing metabolic rate," both of which are beneficial for weight management and overall health.
6. Quinoa
Quinoa is a unique plant-based protein because it contains all nine essential amino acids. Ribeiro highlights that quinoa "is also high in fiber and keeps you satiated," making it a perfect addition to a weight loss diet. This whole grain is also great for managing blood sugar levels.
7. Bone Broth
Rich in collagen and amino acids like glutamine, bone broth helps maintain the integrity of the gut lining. According to Ribeiro, "Bone broth contains collagen and amino acids that help maintain a healthy gut lining," which is crucial for preventing digestive issues and promoting gut health.
8. Tempeh
This fermented soy product is an excellent source of protein and beneficial probiotics. It is also a great choice for vegetarians, vegans, or anyone opting for a meat substitute.
Ribeiro highlights that tempeh "improves gut microbial balance," which is essential for maintaining a healthy digestive system and supporting overall wellness.
The Bottom Line
Integrating these lean proteins into your diet can significantly bolster your immune system, regulate blood sugar, support gut health, and aid in your weight loss journey.
Each of these eight proteins offers great benefits, and their inclusion in your daily meals can help you achieve better health and well-being, particularly as you navigate the health challenges and dietary needs that come with aging.
