Protein and Blood Sugar: A Diabetes Educator’s Guide to Better Eating

If you have diabetes, here’s something you may not have considered: You’re probably not eating enough protein.

Protein plays a major role in the body. It helps build muscle, increases bone density, and keeps you feeling full. But if you’re managing Type 1 diabetes (T1D) or Type 2 diabetes (T2D), protein has an even bigger benefit—it helps stabilize blood sugar after meals. A diabetes dietitian tells you that if your meals don’t include at least 25-30 grams of protein, you may want to rethink what’s on your plate. Making this small change can have a huge impact on your blood sugar levels and overall diabetes management.

How Protein Helps with Blood Sugar Stability

When you eat carbohydrates alone, your blood sugar spikes quickly. But when you add protein to your meals, it slows down digestion, reducing sharp blood sugar rises. This is why a T1D dietitian or T2D dietitian often recommends pairing carbs with protein to keep glucose levels stable.

A Type 1 diabetes dietitian or Type 2 diabetes dietitian would suggest at least 25-30 grams of protein per meal to support steady blood sugar levels.

Easy Ways to Reach Your Protein Goals

Not sure how to add more protein to your meals? A diabetes educator can guide you, but here are some simple, high-protein options:

✔️ One cup of nonfat Greek yogurt – Packed with protein and gut-friendly probiotics.
✔️ Two whole eggs + three egg whites – A simple and nutritious protein boost.
✔️ Rise Protein Powder – A favorite among diabetes dietitians because it contains zero added sugar, no artificial flavors or fillers, and only three grams of carbs per serving. (Pro tip: Mix it with Greek yogurt for a double protein hit!)

Conclusion

Many people with Type 1 or Type 2 diabetes don’t realize how important protein is for blood sugar stability. If your diabetes dietitian or doctor hasn’t covered this with you, now is the time to ask questions!

Eating enough protein doesn’t have to be complicated. With the right guidance from a T1D dietitian, T2D dietitian, or diabetes educator, you can build meals that support stable blood sugar levels while still being delicious and satisfying.

So, are you getting enough protein at each meal? If not, now’s the time to start. Your blood sugar will thank you!