Heart-Healthy Proteins For Diabetes

---

Managing diabetes goes hand in hand with nurturing a healthy heart. Proteins are essential not just for muscle maintenance but also for stabilizing blood sugar levels and keeping your heart in top shape. Here are the seven best heart-healthy proteins that can help you achieve both goals, as recommended by dietitians.

1. Nuts
Nuts are a nutritional powerhouse, packed with unsaturated fats, fiber, and plant-based protein. These little wonders can improve cholesterol levels, reduce inflammation, and support overall heart health. Walnuts, in particular, are linked to lower risks of cardiovascular disease, coronary heart disease, and stroke. Plus, their low glycemic index means they have minimal impact on blood sugar levels.

2. Sardines
Sardines might not be the first protein that comes to mind, but they're incredibly beneficial for people with diabetes. Rich in protein and omega-3 fatty acids, sardines help stabilize blood sugar, reduce inflammation, and improve heart health. They also contain taurine, which supports glucose regulation. Including sardines in your diet can enhance insulin sensitivity and reduce insulin resistance.

3. Beans and Pulses
Beans and pulses are low in fat and high in protein and fiber, making them ideal for a heart-healthy diet. They can help manage blood sugar levels and improve overall metabolic health. Versatile and affordable, beans and pulses can be easily added to a variety of meals, supporting both heart and overall health.

4. Tofu
Tofu, made from soybeans, is low in saturated fat and cholesterol-free. It's rich in plant-based protein and contains important nutrients like calcium and iron. Tofu's low glycemic index helps maintain steady blood sugar levels, making it a great choice for people with diabetes. It's also incredibly adaptable in the kitchen, perfect for smoothies, stir-fries, and soups.

5. Eggs
Eggs are a high-quality protein source with a minimal impact on blood sugar levels. One large egg contains about 6 grams of protein, promoting sustained energy and stabilizing blood sugar. Recent studies indicate that moderate egg consumption does not significantly increase the risk of heart disease, making them a safe and nutritious option for people with diabetes.

6. Greek Yogurt
Greek yogurt is rich in protein and naturally lower in sugar compared to regular yogurt. It supports blood sugar control and a healthy gut microbiome, which is crucial for managing diabetes. From a heart health perspective, Greek yogurt provides calcium and potassium, which help regulate blood pressure and support cardiovascular function.

7. Quinoa
Quinoa is a complete protein containing all nine essential amino acids. With a low glycemic index, quinoa causes a slower and more stable rise in blood sugar levels. It's also a good source of dietary fiber, which improves heart health by reducing LDL cholesterol levels. Including quinoa in your diet can support both diabetes management and heart health.

Conclusion
Incorporating these heart-healthy proteins into your diet can help you manage diabetes while promoting overall health. By making thoughtful protein choices, you can enjoy delicious meals that support both your heart and your well-being. Stay mindful of portion sizes and the quality of proteins you consume to maximize their benefits.

Credit: Eating Well on MSN
Story by Lauren Manaker M.S., RDN, LD, CLEC
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

---

Share

---

Comments (0)

Leave A Comment

Name:
E-Mail: (optional)
Comment:   (Limited to 1,000 English characters including spaces and punctuation) Characters left: 1000