5 protein-rich foods to help diabetics gain muscle
Yogurt, pistachios, shellfish, rich in protein can help build muscle, improve insulin sensitivity, control blood sugar.
Plain yogurtLow in sugar, high in protein to help build muscle. Increased muscle mass helps the body use glucose more easily after eating, improving blood sugar control. Muscle burns more calories than fat, so gaining muscle can help maintain a healthy weight. Patients should choose nonfat, unsweetened milk.
ShellfishFish such as crab, clams, shrimp and oysters are high in high-quality protein and low in saturated fat, which helps control blood sugar levels. Adults who eat two servings of fish or shellfish a week can protect their heart and prevent diabetes complications.
Lean beefRich in protein, iron and nutrients that are good for the health of diabetics. Eating tenderloin, loin, and corn helps reduce saturated fat and increase protein. Patients should prioritize stir-fried beef with lots of vegetables, pan-fried beef, boiled beef or soup, and limit stews and fried dishes to minimize the impact on blood sugar levels. Adults should not eat more than 400 grams of red meat per week.
PistachiosPistachios are a good source of plant protein for people with diabetes, with a low glycemic index that has little effect on blood sugar levels. 56 grams of pistachios provide about 12 grams of protein. People with prediabetes who regularly eat pistachios before breakfast or after dinner can control blood sugar, visceral fat, and cardiovascular health markers.
Soy foodsis a healthy choice for diabetics to build muscle. It is a great source of plant-based protein and contains all the essential amino acids, supporting muscle growth without spiking blood sugar levels.
