5 high-protein foods that help people with diabetes build muscle.

Plain yogurtLow in sugar and high in protein, it supports muscle building. Increased muscle mass helps the body utilize glucose more easily after meals, improving blood sugar control. Muscle burns more calories than fat, so increasing muscle mass can help maintain a healthy weight. Patients should choose fat-free, sugar-free milk.

ShellfishSeafood like crab, clams, shrimp, and oysters are high in quality protein and low in saturated fat, helping to control blood sugar levels. Adults who eat two servings of fish or shellfish per week may protect their cardiovascular health and prevent diabetic complications.

Lean beefRich in protein, iron, and other nutrients, beef is good for people with diabetes. Eating tenderloin, sirloin, and shank helps reduce saturated fat intake and increase protein. Patients should prioritize stir-fried beef with plenty of vegetables, pan-fried beef, boiled beef, or beef soup, and limit stewed or fried dishes to minimize the impact on blood sugar levels. Adults should not eat more than 400g of red meat per week.

PistachiosPistachios are a good source of plant-based protein for people with diabetes, and their low glycemic index means they have little impact on blood sugar levels. 56 grams of pistachios provide approximately 12 grams of protein. People with prediabetes who eat pistachios regularly before breakfast or after dinner may help control blood sugar, visceral fat, and markers of cardiovascular health.

Soy-based foodsThis is a healthy choice for people with diabetes to build muscle. It's a rich source of plant-based protein and contains all the essential amino acids, supporting muscle growth without causing spikes in blood sugar.