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What to know about type 1 diabetes and protein
If you live with type 1 diabetes (t1d), you probably put a lot of mental energy into thinking about carbs, and rightfully so, since they're the primary driver of blood glucose levels. But what about diabetes and protein? How much protein do you need, and does your protein intake affect your need for insulin? Here's what you should know.
What is protein?
Along with carbs and fat, protein is one of the three macronutrients. Chemically speaking, protein is made of chains of amino acids — tiny building blocks that form our physical structures. Our bodies use amino acids to maintain muscle and to form hormones and neurotransmitters. Without adequate protein, our muscles deteriorate and our bodies stop functioning well.
Protein is found in a variety of foods, both animal and vegetable. The following are the main sources of protein:
- Meat, including beef, pork, chicken, turkey, fish, and shellfish
- Milk, yogurt, and cheese
- Nuts and seeds
- Nut butter (peanut butter, almond butter, cashew butter, etc.)
- Eggs
- Soy milk and pea milk
- Tofu
- Dried beans (black, pinto, navy, white, red beans, etc.)
- Lentils
Considering protein quality
Some proteins are considered "complete," and others are considered "incomplete." Complete proteins contain all nine of the amino acids that the body can't create for itself. Incomplete proteins contain some, but not all, of those nine essential amino acids.
Proteins that come from animal sources, such as meat, poultry, and eggs, are considered complete proteins. Proteins that come from plant sources are incomplete, so it's necessary to combine more than one protein source to get all nine essential amino acids.
When it comes to protein quality, another consideration is the type of fat that may be included along with the protein. Some protein sources such as beef, pork, and whole milk are higher in saturated fat, which isn't as heart-healthy as the unsaturated fat found in poultry, fish, nuts, and seeds. One exception to this rule is grass-fed beef. Grass-fed beef is significantly healthier than grain-fed beef, and its fat content is similar to skinless chicken. Additionally, grass-fed beef is much higher in heart-healthy omega-3 fat.
Balancing diabetes and protein needs
Living with diabetes doesn't necessarily change your protein needs. The Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight. For a person who weighs 150 pounds (68 kilograms), the recommended protein intake would be 54 to 82 grams of protein per day. Since 1 ounce of meat has approximately 7 grams of protein, that translates to an intake of 6 to 8 ounces of meat per day for the average eater, plus any extra protein consumed in the form of legumes, nuts, seeds, or dairy.
Protein intake and insulin requirements
One important thing to know about diabetes and protein: Eating a high-protein diet may increase your insulin needs.
When you consume more protein than your body requires to maintain muscle and other essential structures, your body converts that extra protein into glucose. You need to have enough insulin on board to handle not only the carbs counted and eaten during a meal but also the glucose created from the breakdown of the excess protein. If you find your blood glucose is elevated after high-protein meals, talk with your healthcare provider about adjusting your insulin dosage.
Local protein sources
To make the most of your protein intake, shop local. You're more likely to find grass-fed meat when you buy from local farmers. You'll get the benefit of heart-healthy omega-3s, and your local farmer will get the benefit of your business. Purchasing your protein from local farmers is a win-win, whether you have diabetes or not!
Want to learn more about making nutritional choices, in addition to protein intake? Check out this article about counting your macros on the Edgepark Health Insights blog.
