Diabetes Educator-Approved Protein Sources

Managing diabetes, whether it’s Type 1 or Type 2, can often feel overwhelming, especially when it comes to choosing foods that won’t spike blood sugar levels. For individuals living with diabetes, protein can impact blood sugar, particularly when consumed in large amounts or without carbs. However, not all protein sources have the same effect. Some proteins are less likely to cause blood sugar spikes, making them great choices for people with diabetes.

Here are three protein sources that are less likely to impact blood sugar:

1. Fish – Safe Catch Tuna

Fish is an excellent option for individuals with diabetes, and Safe Catch Tuna is a top recommendation from a diabetes educator. This brand offers 26 grams of protein per serving with minimal fat, making it both nutritious and portable. What sets Safe Catch apart is its commitment to testing every fish for mercury and other heavy metals—something no other company does. For those managing diabetes, avoiding the accumulation of harmful metals is essential. Safe Catch Tuna provides a healthy, convenient, and tasty protein option that’s easy to incorporate into meals without causing significant blood sugar spikes.

2. Chicken – A Versatile Protein

Chicken is one of the most versatile and commonly consumed protein sources. Offering 25 grams of protein per serving, chicken is a lean protein that doesn’t significantly affect blood sugar levels, especially when choosing skinless cuts. It typically takes a large amount of chicken to see any impact on blood sugar, making it a safe choice for both Type 1 and Type 2 diabetes. Diabetes educators and T1D dietitians often recommend chicken as a reliable, balanced protein that supports blood sugar control. As with any food, it’s important to monitor portion sizes to avoid any unexpected blood sugar rises, but chicken remains a top choice for managing diabetes.

3. Part-Skim Cheese – Especially Hard Cheese

Part-skim cheese, particularly hard cheeses, is another protein source that is less likely to cause blood sugar spikes. These cheeses contain less lactose, meaning they are less likely to raise blood sugar compared to full-fat cheeses or other dairy products. With around 8 grams of protein per serving, part-skim cheeses are an excellent snack or meal addition for individuals with diabetes. Diabetes educators often suggest part-skim cheese as a balanced protein choice that supports blood sugar management. Though cheese has minimal impact on blood sugar, portion control remains key for maintaining stability.

In Summary

These three protein sources—fish, chicken, and part-skim cheese—are great choices for individuals managing Type 1 and Type 2 diabetes. They offer minimal impact on blood sugar, especially when paired with other healthy foods. While protein does affect blood sugar, choosing the right sources can help individuals with diabetes better manage their levels throughout the day.

If individuals are unsure about which proteins are best for them or feel their care team isn’t providing enough personalized advice, consulting a diabetes educator, Type 1 diabetes dietitian, or T1D dietitian can be extremely helpful. A registered dietitian and certified diabetes educator can offer tailored guidance to help create a nutrition plan that works for their unique needs.