Protein and Diabetes

We all know protein is an essential part of your diet. But did you know that a high-protein diet with regulated carbohydrate and caloric consumption can improve blood sugar control for people with diabetes?

For most people with diabetes, the amount of protein needed is the same for people without. The National Institutes of Medicine recommend that protein should provide 10-35% of one’s total daily calorie intake.

By following these simple steps, a high-protein diet can help manage diabetes—and give you natural bursts of energy throughout the day.

Meal Timing and Disbursement

Eat protein for breakfast every day: eggs, protein shakes, granola bars, peanut butter. Eat something (small!) every 4 hours to keep your blood sugar balanced. In the morning and afternoon, treat yourself to small snacks rich in protein, such as a handful of almonds.

Meal Composition

Focus on balancing protein, fats, carbohydrates, and sugars in each meal.

  • Eat a low glycemic, high fiber, plant-based diet of vegetables, beans, nuts, limited whole grains, fruit, and animal protein (meat, fish, poultry, eggs, and dairy)
  • Vigorous exercise (fast walking, running, biking, etc.) for 30 minutes, 4-5 times per week, and strength training for 20 minutes, 3 times a week
  • Take well-balanced supplements, such as multivitamins, fish oil, vitamin D, and blood sugar and insulin-balancing nutrients (including chromium and alpha lipoic acid)

The solution to controlling—and perhaps reversing—diabetes is at the end of your fork and in the shoes on your feet!

To get you on the right track, here’s a bonus recipe.

Easy Baked Avocado and Egg

(Courtesy of Paleo Hacks, this recipe is perfect for rushed mornings)


  • 1 organic avocado, halved, with pit removed
  • 2 pastured farm eggs
  • Salt
  • Pepper
  • Your favorite seasoning – we used fajita seasoning


  • Preheat the oven to 425 degrees F.
  • Flip each avocado side over and slice off enough of the rounded skin so that it can sit flat with the fleshy side up.
  • Place the avocados, fleshy side up, in a baking pan. Crack some salt into each pit.
  • Whisk the eggs in a bowl, and then divide them between the avocado cores.
  • Sprinkle with salt, pepper and the seasoning of your choice.
  • Bake for 16-18 minutes, until the egg has fully set. Eat with a spoon and enjoy!

Have other recipes or ideas on managing diabetes? We’d love to hear them—let us know in the comments!

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