- Tips for Carb Counters: Meats do not contain carbohydrate, so they do not raise blood glucose levels. A balanced meal plan usually has about 2-5 ounces of meat. All the plant-based protein foods and any breaded meats contain carbohydrate. It's best to read food labels carefully for these foods. In general, there are about 15 grams of carbohydrate in 1/2 cup beans and between 5 to 15 grams in soy-based products like veggie burgers and "chicken" nuggets.
- For the Plate Method: About 1/4 of your plate should come from high-protein foods. So one chicken breast or about 3-4 ounces of pork loin fits. If you are having a casserole-type entree like lasagna, about 1 cup will count as your meat and the starch for your meal. Fill the other 1/2 of your plate with non-starchy vegetables.
- For the Glycemic Index: Meats do not have a glycemic index because they do not raise blood glucose levels. As with all the meal planning options, include a source of lean protein at each meal.
A Answers (3)
American Diabetes Association answeredThe following are tips on including protein in your diet if you have diabetes:
Enjoy protein at all meals. For eg., at breakfast try egg whites or nut butter with whole grain toast, at lunch enjoy a sandwich with lean protein such as chicken/turkey, and at dinner enjoy ~3 oz. of protein along with whole grains and non-starchy vegetables. Also, consider adding a protein serving (1 oz.) with your snack to better control your blood sugar.
Laura Russell, Nutrition & Dietetics, answered
I have found working with people that it is helpful to have at least 7g (1 oz.) of protein per meal. Many people have much more than this especially at the main meal of the day. Breakfast tends to be low in protein if you are just having cereal or toast. By having at least 7g of protein at each meal, you will feel full longer and it will help keep blood sugar from spiking. 7g (1 oz.) of protein= 1 egg, 2 tbsp. of peanut butter, 1/4 cup cottage cheese, 1 string cheese, 1 oz. of beef, pork, poultry, fish, 1/4 cup of dried beans/legumes, 1 oz. of nuts