This is the healthy source of protein to eat to prevent diabetes

According to research published in the American Journal of Clinical Nutrition, increasing protein in the diet helps regulate blood sugar and reduces HbA1c, a marker of long-term blood sugar control. Protein also supports insulin response without causing spikes in blood sugar.

Research from Weill Cornell Medical College shows that eating protein before carbohydrates reduces blood glucose levels by 29% to 37% after a meal. This is especially helpful in controlling type 2 diabetes. Thus, a healthy high-protein diet, combined with fish, seafood, skinless poultry, eggs, and low-fat cheese, not only helps control blood sugar but also improves overall health. By choosing the right protein sources and using them properly, you can reduce your risk of diabetes and maintain long-term health.

Egg

Eggs are a high-quality, nutritious, and easily digestible source of protein. Some studies have shown that moderate egg consumption does not increase the risk of diabetes.

Đây mới là nguồn protein lành mạnh nên ăn để phòng bệnh tiểu đường - Ảnh 4. — Free range eggs are especially rich in omega 3 which is good for the health of diabetics.

The findings suggest that eating two eggs a day, six days a week, is relatively safe as part of a healthy diet for people with type 2 diabetes, according to Nicholas Fuller, PhD, from the department of clinical trials at the Boden Institute at the University of Sydney in Australia. Fuller presented his findings at the European Society for the Study of Diabetes 2014 conference.

Benefits: Rich in vitamin D and choline: Helps control blood sugar levels and maintain brain health.

Good for breakfast: Eggs help you feel full longer, reducing cravings.

How to use: Boiled eggs are a convenient snack, suitable for diabetics. Use fried eggs with olive oil instead of regular cooking oil for good cardiovascular health.

Vegetable protein

Plant-based protein sources like chia seeds, flax seeds, pumpkin seeds, and sunflower seeds are great choices for people looking to prevent diabetes.

Benefit: Rich in fiber: Plant protein not only provides a significant amount of protein but also contains a lot of fiber, which helps slow down the absorption of carbohydrates, thereby controlling blood sugar levels well.

Đây mới là nguồn protein lành mạnh nên ăn để phòng bệnh tiểu đường - Ảnh 5. — Foods rich in vegetable protein are effective in supporting blood sugar control.

Healthy fats: Nuts contain omega-3 fatty acids, which help reduce inflammation and improve health.

How to use: Add chia or flax seeds to smoothies, yogurt, or salads. Use legumes like black beans and peas in soups or stews to increase protein and fiber.

Fish and seafood

Fish is a high-quality protein source with remarkable benefits in preventing diabetes and improving heart health.

Best fish: Fatty fish rich in omega-3s: Salmon, mackerel, sardines, tuna and herring contain omega-3s that help reduce inflammation, improve insulin sensitivity and reduce the risk of diabetes.

Other fish: Tilapia, halibut, and cod are also good choices because they are low in saturated fat and carbohydrates.

Benefits: Omega-3s in fatty fish help reduce insulin resistance, a major factor in type 2 diabetes. Fish is low in carbohydrates, which helps control blood sugar more effectively.