6 High-Protein Foods That Can Help Lower Your Blood Sugar

A diet rich in protein can play a role in lowering blood sugar levels by affecting the digestion of carbohydrates. The choices of high-protein foods to help control blood sugar levels include animal-based protein such as poultry, eggs, and seafood.

1. Seafood

Seafood represents a rich source of high-quality protein and also contributes to a better nutritional status. It contains healthy fats, vitamins, minerals, and antioxidants that may help regulate blood sugar levels.

Several studies have demonstrated that seafood helps regulate post-meal blood sugar levels and supports weight management. Protein intake may help prevent overeating and promote weight loss for maintaining healthy blood sugar levels.

The American Diabetes Association recommends eating fish and seafood at least twice a week. According to another study, higher fish intake was associated with a significantly lower risk of coronary heart disease in people with diabetes.

Another review found that higher fish intake reduces the risk of developing severe diabetic retinopathy (a condition that leads to blindness in people with diabetes) in people with diabetes.

2. Poultry

Poultry, such as chicken and turkey, is beneficial for blood sugar control. As a lean protein low in carbohydrates, it slows the absorption of glucose in the bloodstream, which helps prevent blood sugar spikes.

A diet rich in protein from chicken can also help promote feelings of fullness and support weight management.

3. Eggs

One study found that consuming one large egg per day may help lower levels of fasting blood sugar and improve insulin sensitivity. Another study showed that a diet including eggs helped in reversing prediabetes, suggesting that people with diabetes should aim for two to four eggs per week.

4. Nuts

Nuts are highly beneficial for helping to lower and stabilize blood sugar levels. They include healthy fats, fiber, and protein, with very few carbohydrates. Eating a small handful of nuts can help reduce hunger, prevent overeating, and increase feelings of satiety.

Nuts have a high content of unsaturated fats, which may contribute to improved insulin sensitivity. Unsaturated fats may also stimulate the secretion of GLP-1, which in turn stimulates insulin secretion to help control high blood sugar levels.

Nuts are also a good source of magnesium. Magnesium plays a direct role in glucose metabolism and insulin secretion. People with type 2 diabetes may be at risk for a magnesium deficiency. Nuts can be a beneficial dietary choice to help improve magnesium levels in the body.

5. Lentils

Lentils are a great source of plant-based protein, rich in both fiber and protein. The fiber and protein content in lentils may help reduce appetite by increasing the feeling of fullness, aiding in weight management, and regulating blood sugar.

Lentils have a low glycemic index, making them a valuable choice for individuals with diabetes. Studies have found that regular consumption of cooked lentils (50 grams) significantly reduces fasting blood sugar levels in people with diabetes.

6. Tofu

Tofu (made up of soybeans) is beneficial for diabetes management as a high-protein, plant-based food. It is low in saturated fat and cholesterol, and can help lower the risk of developing type 2 diabetes, as well as improve blood sugar and insulin levels. 

Studies suggest a regular intake of tofu can lower the risk of developing type 2 diabetes. However, more research is required.

How Protein Helps Control Blood Sugar

Protein plays a supportive role in regulating blood sugar levels due to its:

• Slow digestion: Protein takes longer to digest than carbohydrates. Protein intake can slow the process of gastric emptying (the rate at which the food leaves the stomach and enters the small intestine) to promote a feeling of fullness.
• Amino acid content: Amino acids in a protein diet slow the uptake of glucose from the digested carbohydrates into the bloodstream. This controls rapid blood sugar spikes (post-meal hyperglycemia) that can occur after eating a carbohydrate-rich diet alone.
• Ability to improve satiety (feeling full for an extended period): Protein-rich foods help you feel fuller for longer, which can prevent overeating or unnecessary snacking on high-carbohydrate, ultra-processed foods that would otherwise cause blood sugar fluctuations.