Protein for Diabetics

Lifestyle and nutrition are the foundation for keeping diabetes under control; if people with diabetes want to train and feel their best, they need specific foods and supplements and must keep blood glucose at appropriate levels, so it is worth mentioning how protein for diabetics could help.

What happens with diabetics?

In a diabetic state, the body cannot maintain normal blood sugar levels; one way to control glucose levels is through dietary choices. Does this include protein shakes?… well, when a person has type 2 diabetes, the foods they consume can make a difference to their wellbeing.

Carbohydrates, especially processed and refined carbohydrates, can cause blood sugar spikes and, in the long term, this can lead to complications. Whole grains and protein foods take longer to digest than sugars and processed carbohydrates; slower digestion produces a more gradual rise in blood sugar, which would be healthier for people with diabetes.

Protein for diabetics is not just any protein, because there are highly processed proteins that can contain a lot of sugar (carbohydrates).

What is protein for diabetics for?

Some protein shakes may be suitable for people with diabetes; everyone needs protein because it allows every cell to function, and it also helps maintain, rebuild and repair muscles. Protein is a building block for skin, nails, bones and blood, and it makes up hormones, enzymes and antibodies.

Protein foods, such as whey, meat and tofu, allow the body to create the proteins it needs, but, besides playing a key role in bodily processes, protein for diabetics has another function that is little known… It helps control blood sugar, since consuming additional protein can affect the likelihood of sugar spikes.

People with type 2 diabetes can mix protein powder with milk and add a piece of fruit for a healthy snack; however, many people choose options that are high in carbohydrates or sugar, such as soft drinks, cakes or sweets, because the cravings are there. These foods can trigger sugar spikes in people with diabetes; by contrast, protein for diabetics (as long as it is not a packaged protein drink) is healthier because it is digested more slowly than carbohydrates, even satisfying hunger and curbing cravings.

In 2003, a group of researchers suggested that a high-protein diet could help people with diabetes control their blood sugar levels. In a 5-week study, people who followed a high-protein diet had lower glucose levels after meals.

• Reference: The American Journal of Clinical Nutrition, Volume 78, Issue 4, October 2003

Does protein for diabetics help with weight loss?

Type 2 diabetes often occurs together with excess weight and obesity; a person with diabetes may be looking to lose weight. Some people add more protein to their diet as part of a weight-loss diet, and since protein for diabetics is filling, it is a deciding factor when replacing carbohydrates and fats.

Keep in mind that protein for diabetics should not replace fresh fruit, vegetables and whole foods, since they provide fibre, and reducing fibre intake can lead to a number of health problems. In short, combining protein foods, including shakes, with fibre-rich ingredients can help people with diabetes maintain a healthy weight.

How much protein for diabetics is needed?

Human beings need to consume the right amount of protein every day; the WHO suggests getting around 25-35% of daily calories from protein, which can range from 1.5-2 g/kg of body weight in protein for diabetics intake, for people with normal activity. However, if a person with diabetes is an athlete and takes responsibility for their condition, they can consume larger amounts, depending on how well adapted they are to protein intake and on their doctors’ recommendations.

• Those who do endurance sports would require 1.5-2 g/kg of protein for diabetics per day.
• Those who train with weights, or even compete, might require 2 to 2.5 g/kg of protein for diabetics per day, or more depending on protein needs according to body composition and training level.

On the other hand, in all cases, protein shakes help athletes maintain their protein levels, whether or not they have diabetes.

What protein supplements for diabetics are there?

First of all, people with diabetes should be careful to limit sweeteners such as sugar, agave or fruit juice in their shakes.

• Ready-to-drink protein shakes for diabetics: they can range from 0 percent sugar to 30 g of added sugar in one drink; even those without sugar may contain other sweeteners, so the content must be checked before buying them and healthy ingredients such as oats and chia seeds should be added.
• Protein powder for diabetics: it can be a healthier option than ready-to-drink shakes; you can start with a high-quality protein powder and mix the drink at home, which gives more control over the content. Although you should choose those with no added sugar, you can mix in your own flavours such as cinnamon or another ingredient that is healthy for people with diabetes.
• Plant-based protein powder for diabetics: this type of protein is for those with lactose intolerance or milk allergy, vegetarians/vegans, or those who want to alternate with or use only plant protein to improve their cardiometabolic and inflammatory condition.
• Protein bar for diabetics: as long as it contains no added sugars or ingredients that add carbohydrates and can confuse people with diabetes.

When should you take protein for diabetics?

The American Diabetes Association advises people with diabetes to spread their meals throughout the day and not to skip meals or eat too much; the body can only absorb and use so much protein at once, as it uses what it can and then produces waste from the leftovers.

• For example, instead of taking 50 g of protein for diabetics in one meal, it is better to spread those 50 g over three or four meals containing 15-20 g each.
• If following a training plan, things vary because it should be taken before and after training, but in all cases nutritional monitoring related to each person’s digestion should be carried out.
• For snacks, it can also be consumed between meals, either as bars or through scheduled shakes.

A protein shake with oatmeal, yoghurt and added fruit can be a great meal, as long as you train frequently. In diabetic conditions, protein shakes can act as a supplement, but it is still important to consume a variety of protein foods, such as meat, fish, dairy products, nuts and beans, as these provide other essential nutrients.

Are there risks in taking protein for diabetics?

There are a number of risks for people with diabetes when using protein shakes; the greatest is that, besides sugar, many protein shakes contain other ingredients that may not be healthy, such as artificial sweeteners, refined oils, colourings or artificial flavours. On the other hand, doctors suggest that protein for diabetics intake could be limited to 2 g/kg of body weight.

A review of studies published in 2013 found evidence that a high protein intake increased the risk of several health conditions in a normal person who is not adapted to protein consumption, unlike diabetic athletes, who already have experience and a diet designed by professionals. Possible problems include: high levels of calcium in the urine, which can lead to kidney stones, problems with liver function, faster progression of coronary artery disease, constipation or diarrhoea, or weight gain in the case of people who have pre-existing conditions such as kidney, liver or cardiovascular disease.