Does protein affect the diabetic diet? As expected, when we talk about diabetes and meal planning, we mainly focus on carbohydrates (carbs). Diabetes is also called sugar in general terms. The relationship between sugar and diabetes is strong and deeply rooted in our minds. Any health conscious person, not just those with diabetes, talks about reducing carbohydrates in their diet.In this madness, we often overlook the importance of protein.
There are three “macro” nutrients in our diet: carbohydrates, proteins and fats. Proteins are the building blocks of our bodies and are essential for growth, muscle and bone development. They are also important components of hormones and many enzymes at the cellular level and are important for building immunity. About half of our body’s protein is in muscle. Protein is also broken down into glucose in the body and used for energy in a process known as gluconeogenesis.
India is a country that loves carbohydrates. In general, our protein intake is suboptimal, according to the Indian Council for Medical Research (ICMR), her recommended daily protein intake for an adult is 0.8-1 g per kg of body weight. This means that for an average 70 kg Indian, you should consume around 56-70 g of protein daily. Most Indians are well below this number, often less than 50 gm a day. This affects our muscle mass. Studies have shown that Indians of all ages have less muscle mass (“sarcopenia”) compared to populations with higher protein intakes.
“Diabetic patients should not consume much protein”, “A diet rich in protein can harm the kidneys”, “Protein is difficult to digest”, “Leads to weight gain”, “Body builder”. Some of these myths come from the western world, where protein intake is much higher than Indians. For some, they struggle to meet their normal protein requirements.
How does protein intake affect diabetes?
1. Eating carbohydrates in combination with protein (or fat) slows the body’s conversion of carbohydrates to glucose, lowering postprandial blood sugar levels in people with type 2 diabetes.
2. 1 gm of protein provides the same 4 calories as carbohydrates, but reduces caloric intake by making you feel fuller and also helps control blood sugar.
3. A low-protein diet leads to muscle loss and increases the risk of falls and fractures in older diabetic patients. Such individuals may be more prone to falls anyway due to nerve, muscle, and eye involvement from longstanding diabetes.
4. Loss of muscle mass contributes to insulin resistance. Therefore, not only adipose tissue, but also a lack of muscle mass contributes to insulin resistance and a long list of consequences.
5. Recent data show that low muscle mass and low protein intake promote the development of fatty liver disease, which can lead to cirrhosis and even cancer.
How should I deal with protein issues if I have diabetes?
We should aim to get 15-20% of our calories from protein each day, with a minimum of 0.8 g of protein per kg of body weight. This ideally he should exceed 1 gm/kg unless a diabetic has kidney involvement. Intake of 0.8 gm to 1 gm/kg is recommended, even for those with renal complications!
Our needs also depend on our level of exercise, so higher intakes of 1-1.5 g/kg are recommended for some people. need to do it.
Make sure you eat protein with every meal for maximum benefit. Eating one high-protein meal and another protein-free meal is not the best way to manage your health.
Not all proteins are the same. Their quality is also important. Animal-derived proteins are generally superior to plant proteins, but many recent attempts have been made to enhance the latter.Amino acids are the building blocks of proteins. Some of these cannot be made by the human body and must be obtained from the diet.These are called essential amino acids.
The best sources of protein are dairy products such as milk, curds, paneer, eggs, meat, fish and poultry as they contain all the essential amino acids.
Plant protein sources include lentils, beans, and nuts. Soybeans are a special sauce. If you are vegetarian, consume dairy products and dal. If you like the taste, add soybeans. If you’re vegan, ask your nutritionist to calculate your protein intake so you don’t fall short. Combining grains, millet and legumes provides most of the amino acids that complement each other and provide a higher quality protein.
Different proteins are always helpful. One good rule of thumb is to look for protein in your plate at every meal. Make sure you have protein in every major meal you consume.
To get an idea of which common foods to consume, take a look at the following list.
100 grams of chicken = 30 grams
100 grams of fish = 22 grams
100 gm of boiled green soybeans = 12 gm
1 large egg = 6-7 gm
1 cup of milk (200ml) = 7 gm
1 dal or bean katori = 5-6 gm
1 Dahi Katori = 4 gm