Protein is one of the essential substances that everyone needs to supplement for the body, especially for gym goers. Let’s find out which are the protein-rich foods around us.
Protein is a micronutrient needed by our body to build muscle mass. Our bodies not only use protein to build muscle, but also to reduce fat percentage, control blood pressure and help control blood sugar. Protein with carbohydrates and fats, is one of the three main nutrients that provide energy for the body. This substance helps the body grow new tissue, build muscle and heal damage.
People with type 1 or type 2 diabetes are likely to experience the effects of protein if their eating plan is primarily protein-based. The best way is to find out how your blood sugar levels respond to meals, so that you can properly assess your insulin needs, as well as balance the right amount of protein for diabetics.
How does Protein Affect Blood Sugar Levels?
Glucose is broken down from protein less efficiently than it is broken down from carbohydrates, so any impact of protein on blood glucose levels will occur more slowly over the course of several hours after eating.
In addition to helping the body development, body proteins are broken down into glucose and used for energy (a process called gluconeogenesis¹). If you are physically active and are following a low-carbohydrate diet, protein can be broken down into glucose for energy.
About 10-35% of your daily calories should come from protein. Protein intake should be 0.8-1.2g/kg/day for adults, which is equivalent to 10-20% of the calorie intake. About 45-65% of your calories should come from carbohydrates and the rest should come from fat.
People with diabetic nephropathy often need to eat less protein. The recommended amount of protein is about 1g (or less) per kilogram of body weight. Following a high-protein diet may also be beneficial for blood sugar control, especially in people with diabetes.
For example, a review of research demonstrated that a high-protein diet significantly reduced hemoglobin A1c levels – a marker of long-term blood sugar control in adults with type 2 diabetes. More, a high-protein diet may reduce heart disease risk factors in people with type 2 diabetes.
On average, a healthy male needs 56 grams of protein per day while women need about 46 grams of protein per day. To meet this daily requirement, you can forget about chicken and eggs and focus on vegetarian food sources. Here are 15 such foods, according to the Times of India.
Tuna is very rich in protein. This sea fish is low in calories and fat but is a good source of protein. Protein content: 84% calories in tuna, One can (142g) contains 27g of protein and only 128 calories. Tuna provides a variety of nutrients, especially omega-3 fats.
In addition to protein, tuna also provides a good amount of calcium, potassium, phosphorus, zinc, vitamins B, D, and selenium. These are essential nutrients involved in physical development, especially height. You can use tuna mixed with salad, served with bread and processed many other attractive dishes, steamed or grilled dishes, braised dishes.
Most fish are rich in protein, minerals and vitamins, and even contain heart-healthy omega-3 fatty acids like salmon, mackerel, herring… For example, per serving ( 85g) salmon contains 19g of protein and 175 calories.
Studies have found that people who eat fish twice a week are less likely to develop diabetic retinopathy. Diabetic retinopathy is a common complication in most people with high blood sugar.:
2. Chicken Breast
Chicken breast contains a large amount of protein, which is a very popular food source for bodybuilders and gym goers. Moreover, this meat is also very easy to cook and has a delicious taste for most types of dishes prepared with it.
On average, each piece of grilled chicken breast (without skin) contains 53 grams of protein and provides 284 calories (80% of calories come from protein and 20% come from fat). Chicken breast is especially necessary for bodybuilders, helping to strengthen muscles and maintain bone health.
Chicken Breast also has a hypoglycemic effect and helps stabilize blood sugar levels. In fact, studies have shown that chicken protein is more effective in controlling diabetes than other protein sources.
3. Soy bean
The protein content of soybeans is also higher than that of meat, fish and almost twice that of other legumes. It contains all 8 essential amino acids for the body, especially those who are active, need a protein source to build muscle.
With a high amount of protein and amino acids, soybeans can be substituted for meat and fish in some daily meals. They have anti-aging effects, beautify the skin and make the bust firm. They also help improve memory, prevent cancer and cardiovascular disease, and reduce symptoms of insomnia. This is also a protein-rich food that helps to increase muscle effectively. It is rich in fiber and potassium, suitable for breakfast with a glass of warm milk.
Each 30g of soybeans contains 15g of protein. This is a food with a very high protein content, in addition, it is also extremely easy to buy and has a variety of processed foods such as soy milk, tofu, etc., so you can change your taste often. And the important thing is that they are extremely – very – cheap.
Studies show that soy products contain very little sugar and are high in isoflavones, good for people with type 2 diabetes.
Oysters are an excellent source of high-quality protein with 100 grams having 48g of protein and 275 calories of this nutrient. They are also a complete source of protein, which means they contain all nine essential amino acids your body needs. Adding protein sources to meals and snacks can help promote satiety and encourage weight loss.
Protein-rich foods help stabilize hunger by increasing levels of adequate hormones such as peptides and cholecystokinin. High-protein diets have been shown to be effective in promoting weight loss and leading to more weight loss than low-fat or high-carb diets.
Oysters are a rich source of vitamins such as vitamins A, B1, B2, B3, C, D and protein, carbohydrates … These substances help fight fatigue, increase the body’s anti-inflammatory ability and boost metabolism. Oysters are good for heart health. They reduce plaque build-up in the artery lumen by inhibiting it from binding to artery walls and blood vessels.
Furthermore, the high levels of magnesium and potassium in oysters help lower blood pressure and relax blood vessels. Vitamin E increases the flexibility and strength of cell membranes. Oysters are a diverse source of B12, omega-3 fatty acids, zinc and iron, which are beneficial for brain function. In addition, oysters also help strengthen the immune system, less fatigue during heavy exercise.
5. Peanuts and Peanut Butter
Peanuts are important and one of the most overlooked sources of protein. Especially, when peanuts have almost the same amount of protein as chicken. In 100grams of chicken we get 27grams of protein and while there are 26grams of protein in just 100grams of peanuts. Peanut butter is an easy snack to consume and prepare, meeting the body’s protein needs.
Peanuts have the effect of enhancing blood circulation, enhancing memory, preventing depression, lowering cholesterol and losing weight, preventing cardiovascular diseases.
Notably, the majority of peanut butter’s calories consist of unsaturated fat. Research indicates that replacing saturated fats in your diet with unsaturated fats can lower your cholesterol levels and your risk of heart disease.
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Eggs are one of the healthiest and most nutritious foods out there. Eggs are a great source of vitamins, minerals, healthy fats, and antioxidants. In particular, eggs contain a lot of protein, in which egg white is almost pure protein.
Protein content: 33% of calories in an egg. One large egg has 6g of protein and 78 calories. Eggs have many ways of processing such as fried, boiled, peached, cooked in combination with some other protein-rich foods… Especially for gym people who want to strengthen muscles, boiled eggs or vegetable salads boiled eggs are perfect dish.
Children only need to eat 1 egg a day to get enough protein for the body. For adults, 2 eggs a day is the maximum. Eating too many eggs can cause overload for the body’s metabolism.
Broccoli contains many nutrients, including fiber, vitamin C, vitamin K, iron and potassium. It is also a better source of protein than most other vegetables. This green vegetable can be eaten both raw and cooked, but recent research shows that steaming offers the most health benefits.
In 100g broccoli contains 2.8g protein and 31 calories. The protein found in broccoli makes up 29% of the weight compared to most other vegetables. The vitamins, minerals and compounds in broccoli show the nutritional richness found in this vegetable. Not only providing a good amount of protein, broccoli also has many other great health benefits that you should not ignore.
Including broccoli in your daily meal helps you improve your overall health, while improving some problems related to physical growth. Boiling, cooking soup, stir-frying, making salad… are the most common processing methods you can apply.
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8. Black Beans
Black beans are prized for their high protein and fiber content. Black beans also contain several other important vitamins and minerals that are known to benefit human health. The ingredients in black beans are high in protein and fiber. Iron, phosphorus, calcium, magnesium, manganese, copper and zinc in black beans all contribute to building and maintaining bone structure and strength.
The sodium content in natural black beans is quite low, and also contains a number of other minerals: contains potassium, calcium and magnesium, all of which are effective in reducing blood pressure for people with high blood pressure.
The fiber, potassium, folate, vitamin B6 and phytonutrient content in black beans, help lower total blood cholesterol and reduce the risk of heart disease. Vitamin B6 and folate are considered two compounds that help prevent the accumulation of a compound called homocysteine. When too much homocysteine builds up in the body, it can damage blood vessels and lead to heart problems.
In 100grams of cooked black beans, it contains 24 grams of protein and 114 calories. Because black beans are high in fiber, it can help slow the absorption of sugar into the bloodstream and thus lower blood sugar levels. Along with high blood sugar, weight gain is also a risk factor for diabetes and metabolic syndrome. However, these beans have the potential to reduce these risk factors. One study found that a black bean extract could help reduce body weight and fat mass.
In addition, other beans such as red beans, lentils, green beans … are also rich in protein and good for health.
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Similar to fish, shrimp also belong to the seafood group that contains a lot of protein and minerals such as selenium along with omega-3 fatty acids. Shrimp is low in calories but rich in nutrients. This type of seafood is mainly made up of protein and water. On average, 100g of cooked shrimp has: 24grams of protein and 99 calories. So you can choose shrimp to add to your daily.
Thanks to low carbs and calories but full of nutrients, shrimp is an ideal choice if you are looking to lose weight. The antioxidants in shrimp are great for health, helping to protect against inflammation by preventing free radicals from damaging your cells. Omega-6 and omega-3 fatty acids: Provides many health benefits.
Many studies show that the antioxidant astaxanthin in shrimp prevents wrinkle formation and reduces sun damage, thereby slowing down the aging process. This substance also plays a role in strengthening the arteries, thereby reducing the risk of heart attacks and some chronic diseases.
Although shrimp has high cholesterol, it does not have a negative impact on health, and even helps reduce your triglycerides and bad LDL cholesterol. However, it is also necessary to pay attention to the processing methods such as steaming, boiling, stir-frying. If you fry shrimp in a lot of fat or add it with a creamy sauce, it will no longer be suitable for a healthy diet.
Many people often think of avocados as a fatty fruit, but the fat in avocados is a healthy type of fat, good for each person’s body. You can make avocado into nutritious drinks every day.
Avocado contains a lot of fiber, vitamins C, B, E, K, potassium, copper, minerals …Avocados contain the highest protein content of any other fruit, almost as high as milk. In 100g avocado contains 2g protein. In particular, avocado is known as a fruit that provides protein for the body, effective in weight loss and easy to bring a feeling of fullness.
Protein is an important nutritional component for children’s development. In addition, the antioxidants have a protective effect on brain cells, while the B-complex vitamins in avocados have the effect of enhancing memory. Therefore, avocado is a perfect source of nutrition for the brain development of children.
Fiber makes up 79% of the carbohydrate content in avocados. In 68grams of avocado (half a fruit) provides a very high amount of fiber – 4.5grams. Dietary fiber is an important nutrient for health, a food source for beneficial bacteria in the intestines, and helps control hunger.
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Almonds are low in carbs but high in healthy fats, protein, and fiber. Both protein and fiber are known to increase satiety. This can help you eat fewer calories. A four-week study in 137 participants found that consuming a daily 43-gram serving of almonds significantly reduced hunger and cravings. So they are a perfect choice for people with diabetes.
Another benefit of almonds is their high magnesium content. Magnesium is a mineral involved in more than 300 body processes, including blood sugar control. Almonds assist in correcting this deficiency significantly reducing blood sugar levels and improving insulin function. People without diabetes also saw a significant reduction in insulin resistance when supplementing with magnesium.
In 30g (about 23 nuts) almonds contain 6g protein, 14g fat, 6g carbohydrate and provide 160 calories for the body. Almonds are rich in vitamin E, magnesium, and calcium, which have the effect of lowering blood pressure for people with high blood pressure and helping people have a healthy bone system.
A study by Pennsylvania State University, USA showed that a daily snack containing about 42g of almonds will help reduce the amount of bad cholesterol in the body because almonds are high in monounsaturated fats, besides It also helps reduce the risk of heart disease and high blood pressure.
12. Cottage Cheese
Referring to protein-rich foods, cheese can not be ignored, especially Cottage cheese. This is a low-calorie cheese rich in protein and essential nutrients. One cup of low-fat cottage cheese (226g) has 28g of protein, helping to meet part of the body’s protein needs. Moreover, cottage cheese is rich in calcium, selenium, phosphorus, vitamin B2 and many other beneficial nutrients for health.
This low-fat cheese is a high-protein food recommended to strengthen muscles, regulate weight to help you get in shape. In addition, the protein and phosphorus content in cheese also helps maintain bone health, creating conditions for height growth.
You can also replace cottage cheese with a variety of other cheeses such as Mozzarella, Parmesan, cheddar, and Swiss cheese.
13. Greek Yogurt
The characteristic of Greek yogurt is that it has a high consistency and a different sour taste than regular yogurt. Each box (170 grams) of Greek yogurt contains 17 grams of protein and 100 calories. You can use this yogurt in combination with low-sugar fruits like Strawberries, Avocados, Blueberries… for more flavor.
When choosing to buy Greek yogurt, you should prioritize sugar-free or low-sugar varieties to be healthier. Alternatively, you can still choose Kefir yogurt instead.
Studies show that consuming low-fat dairy foods for 6 months improves insulin resistance without adversely affecting lipid levels or body weight in people with diabetes.
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Oats are a whole grain, The carbohydrates in oats are mainly starch and fiber. Oats contain more protein and fat than most other grains. It is also a good source of beta-glucans. Beta-glucans (soluble fiber in oats) have been shown to be beneficial in controlling blood sugar levels. In people with type 2 diabetes and severe insulin resistance, adding oatmeal to the diet for 4 weeks reduced insulin levels by 40% to stabilize blood sugar.
Studies show that beta-glucans can improve insulin sensitivity, preventing the occurrence of type 2 diabetes. In 100 grams of dry oats contain 16.9 grams of protein and 389 calories. Whole oats are a source of quality protein accounting for 11%-17%, higher than most other grains. Avenalin is the main protein in oats – 80% of the total content.
The small protein avenin is related to wheat gluten. However, whole oats are considered safe for most people with gluten intolerance. Oats provide more soluble fiber than other grains. This leads to slower digestion, easier satiety, and appetite suppression.
However, in oats there are a lot of carbs, the ratio is about 67%. People with diabetes need to pay attention to this amount, as carbs can raise blood sugar levels. Diabetics should only eat a small bowl daily instead of white rice.
In 30g of walnuts contain about 4.5g of protein. Adding walnuts to your diet is a good way to boost your intake of protein and heart-healthy omega-3 fatty acids.
Walnuts are made up of 65% fat and about 15% protein. In addition, they are also an extremely rich source of vitamins. This fruit is high in vitamin B6 and vitamin E, two vitamins that can help boost the immune system and support nervous system health.
Not only that, walnuts are also rich in manganese, copper, phosphorus and folic acid. These are minerals that help support the function of bones, the nervous system and limit birth defects in children.
For people with diabetes, a balanced diet is most important. Calorie intake from food needs to be calculated. Red meat should be reduced, replaced by white meat and other protein sources more healthy.
You will need advice from your doctor to determine how much protein you need each day. Too much protein can be bad for your kidneys, but too little can lead to malnutrition and unwanted weight loss.
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Dear Friend !
Diabetes is considered a chronic disease and many people have difficulty in treating it. Currently, if only for rapid rapid hypoglycemia within 5-7 days, patients can take western medicine, but this is extremely dangerous for your health. On the contrary, if you are looking for the key to the safest and most effective diabetes treatment that is good for your long-term health, then this article is exactly for you.
Most of us know how dangerous diabetes is?. If you have just diagnosed that you have diabetes or you have diabetes for a long time, this disease will follow you all your life, although you do not want to believe, the disease is still affecting your life. Because there is currently no cure for you completely, this disease can kill you or your loved one at any time?.
The untimely and improperly treated diabetes will cause many unpredictable consequences for your health. In it, the scariest thing about diabetes is what? Do you know ?. It is a situation in which “one disease develops another” over time in a vicious cycle that makes health more and more depleted, using more and more medicine and the frequency of going in and out of the hospital.
Therefore, The best current natural remedies for type 2 diabetes are to change to low carb diet, high fiber, low sugar fruits and exercise regularly to control blood sugar. If you don’t know how to start, you can refer Rachel Roberts’ 8-week Keto diet, which helps you with weight loss and blood sugar control. I think this program is very specific and detailed and effective. Let’s start today to take control of this so-called “Silent Killer” disease.
Custom Keto Diet plan for your weight loss
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