What is the best protein for diabetic people? A guide to making informed dietary choices

November 15, 2025 •

5 min read

According to the American Diabetes Association, consuming adequate protein can help manage blood glucose levels and increase feelings of fullness. But for those managing their condition, determining what is the best protein for diabetic people can be complex due to the varying fat and carbohydrate content in different foods. This guide simplifies those choices.

Quick Summary

This article explores ideal protein options for individuals with diabetes, highlighting benefits like blood sugar control and satiety. It examines lean animal proteins and nutrient-dense plant-based alternatives to help inform healthy dietary choices.

Key Points

Prioritize Lean Protein Sources: Choose skinless poultry, fish, eggs, and lean cuts of meat to limit saturated fat intake, which is beneficial for heart health.
Embrace Plant-Based Proteins: Incorporate legumes, soy products (tofu, edamame), and nuts for added fiber and nutrients that help stabilize blood sugar.
Use Protein to Manage Blood Sugar Spikes: Eating protein with meals slows down carbohydrate absorption, which can prevent sharp rises in blood glucose levels.
Consider Protein Supplements with Caution: Whey and pea protein can be useful, but consult a healthcare provider first, especially if you have kidney concerns, as individual needs vary.
Beware of Processed Meats and High Fat: Limit intake of processed and high-fat meats like hot dogs and sausages, which are often high in sodium and unhealthy fats.
Consult a Professional for Individual Needs: Work with a doctor or dietitian, particularly if you have kidney disease, to personalize your protein intake and manage potential risks.

Why Protein is Crucial for Diabetes Management

Protein plays a vital role in managing diabetes, far beyond just muscle building. It helps to stabilize blood sugar levels by slowing down the absorption of carbohydrates, which prevents rapid post-meal glucose spikes. Additionally, protein promotes satiety, or a feeling of fullness, which can assist with weight management—a key factor in controlling type 2 diabetes. Protein also supports the body's repair functions, including wound healing, which is especially important for individuals with diabetes who may experience slower recovery.

How Different Protein Sources Affect Blood Sugar

While protein is generally beneficial, the source matters. Lean protein sources, which are low in saturated fat, are recommended for heart health, an important consideration for diabetics. Protein foods can also contain varying amounts of carbohydrates and fats, which also affect blood sugar levels. For example, plant-based proteins like legumes provide not only protein but also fiber, which further helps in regulating blood sugar. Animal proteins, on the other hand, often have very low or no carbohydrates, making their blood sugar impact minimal unless they are high in fat or heavily processed.

Best Animal Protein Sources for Diabetics

For those who consume meat, fish, and dairy, focusing on lean and unprocessed options is key. The American Diabetes Association recommends incorporating fish at least twice a week.

Fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which are beneficial for heart health and can improve insulin sensitivity. Leaner options like cod and tilapia are also excellent choices. It is best to bake, grill, or broil fish rather than frying it.
Lean Poultry: Skinless chicken breast and turkey are excellent low-fat, high-protein options. They contain virtually no carbohydrates, preventing blood sugar spikes. Avoid heavily processed chicken products like nuggets or sausages, which can be high in sodium and unhealthy fats.
Eggs: Eggs are a low-carbohydrate, high-protein food with a very low glycemic index, meaning they have minimal impact on blood sugar levels. You can prepare them by boiling, poaching, or scrambling with a healthy oil like olive oil.
Low-Fat Dairy: Plain Greek yogurt, low-fat milk, and cottage cheese are protein-rich dairy options. Plain Greek yogurt is especially good, as it is high in protein and can promote fullness. Choose plain or unsweetened varieties to avoid added sugars.

Top Plant-Based Protein Sources for Diabetics

Plant-based proteins offer the added benefits of fiber and healthy fats, further aiding blood sugar management and heart health.

Legumes: Beans (black, kidney, pinto), lentils, chickpeas, and peas are packed with protein and fiber. A half-cup of cooked lentils provides around 9 grams of protein and 8 grams of fiber, significantly contributing to satiety and glycemic control.
Soy Products: Tofu, tempeh, and edamame are complete protein sources derived from soy. Soy protein may help improve insulin sensitivity and support better blood sugar control. Opt for minimally processed versions to reap the most benefits.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flax seeds provide a combination of healthy fats, protein, and fiber. Walnuts and flax seeds are particularly rich in omega-3 fatty acids.
Protein Powders: Whey and pea protein are popular supplement options. Whey protein, consumed before a meal, has been shown to improve insulin secretion and reduce post-meal blood sugar spikes. Pea protein also promotes satiety and may improve blood glucose regulation. For supplements, always choose high-quality products without added sugars.

Risks and Considerations for Diabetics

While increasing protein intake can be beneficial, there are important factors to consider, particularly concerning diet composition and health conditions.

Individualization is Key: The American Diabetes Association emphasizes an individualized approach to protein intake. The ideal amount and type of protein can vary based on individual health status, activity level, and goals.
Kidney Disease: High-protein diets can put a strain on the kidneys, especially for those with existing diabetic kidney disease (diabetic nephropathy). If you have any stage of chronic kidney disease, a doctor or registered dietitian can help you determine a safe and appropriate protein intake.
Processed vs. Whole Foods: Not all protein sources are created equal. Processed meats like bacon and hot dogs, often high in sodium and saturated fat, should be limited. Emerging research suggests a correlation between high red and processed meat consumption and an increased risk of type 2 diabetes. Focusing on whole, minimally processed protein sources is always the healthier choice.

Comparison of Diabetic-Friendly Protein Sources


Protein Source	Type	Saturated Fat	Carbohydrates	Fiber	Notes
Salmon	Animal (Fish)	Low	None	None	High in omega-3s, excellent for heart health.
Skinless Chicken Breast	Animal (Poultry)	Low	None	None	Very lean, versatile protein source.
Eggs	Animal (Dairy/Meat Substitute)	Varies	Very Low	None	Nutrient-dense and stabilizes blood sugar.
Greek Yogurt (Plain)	Animal (Dairy)	Low	Low	None	High in protein, look for unsweetened options.
Lentils	Plant-Based	None	Moderate	High	Excellent source of fiber, vegetarian-friendly.
Tofu	Plant-Based	Low	Low	Low	Complete protein, very versatile in recipes.
Almonds	Plant-Based (Nuts)	Low	Low	High	Provides healthy fats and fiber, good for snacks.
Whey Protein Powder	Supplement	Very Low	Very Low	None	Proven to help with blood sugar spikes when used as a preload.

Conclusion

For diabetic individuals, the "best" protein isn't a single food but a variety of lean, unprocessed options from both animal and plant sources. Emphasizing sources low in saturated fat and processed ingredients, like fatty fish, skinless poultry, legumes, and soy products, offers the greatest benefits. These foods not only support blood sugar control and weight management through their protein content but also provide additional nutrients like fiber and heart-healthy omega-3s. Combining protein with high-fiber carbohydrates is a simple yet powerful strategy to minimize blood glucose excursions. Consulting a healthcare provider or a registered dietitian is recommended to create a personalized nutrition plan, especially for those with kidney disease, to determine the optimal protein intake for individual health needs.

For more resources on diet planning for diabetes, you can explore the Diabetes Food Hub.

Additional Considerations

Protein timing

For some, consuming protein before or with a high-carb meal may help reduce the post-meal glucose spike by slowing digestion. Whey protein, in particular, has been studied for its ability to stimulate insulin and gut hormones, especially when consumed as a “preload” before a meal.

Quality over quantity

When focusing on protein intake, it’s important to prioritize quality. A high-protein diet consisting of processed meats and high saturated fat is not beneficial for heart health and may carry long-term health risks. Opting for whole, nutrient-dense sources is always preferable to meet protein needs.

The importance of balance

While this article focuses on protein, it is crucial to remember that a balanced diet also includes healthy fats and complex carbohydrates from whole grains, fruits, and vegetables. A balanced plate with a quarter protein, a quarter carbohydrates, and half non-starchy vegetables is a helpful visual guide.

Frequently Asked Questions

Yes, protein helps manage blood sugar by slowing down the digestion and absorption of carbohydrates. When consumed with a meal, it can help prevent rapid blood sugar spikes, keeping levels more stable over time.

Diabetics with chronic kidney disease should approach high-protein diets with caution. The American Diabetes Association and National Kidney Foundation recommend that those with kidney impairment reduce their protein intake to avoid stressing the kidneys. Always consult a doctor or dietitian for personalized advice.

Both plant-based and lean animal proteins are beneficial. Plant-based proteins like lentils and beans offer the added advantage of fiber, while lean animal proteins contain less carbohydrates. The best approach is to include a variety from both categories for a balanced diet.

A general guideline is to fill one-quarter of your plate with lean protein at each meal, roughly a 3-ounce portion of lean meat (the size of a deck of cards). However, individual needs vary based on weight, activity, and other health factors, so consulting a dietitian is best.

Current evidence suggests that dietary cholesterol from eggs has a smaller effect on blood cholesterol levels compared to saturated fat. Eggs, when prepared healthily (boiled, poached) and consumed in moderation, are a nutritious part of a diabetic diet.

Research suggests that consuming whey protein, especially as a 'preload' before a meal, can stimulate insulin release and reduce post-meal blood sugar spikes in people with type 2 diabetes. However, long-term efficacy and optimal dose require further research.

Focus on very low-carb protein sources. Examples include skinless chicken breast, fish, eggs, and tofu. Pair these with non-starchy vegetables to create a balanced, low-carb, high-protein meal.