Protein: For Diabetes, It Is a Balancing Act

What You Need to Know

Protein is one of the three macronutrients considered the foundation of the foods we consume and is a necessary component of a wholesome, well-balanced diet.

Good-quality proteins include:

• Poultry and seafood: chicken, turkey, fish
• Lean meats
  • Lean cuts of pork can include:
    • Pork tenderloin
    • Pork loin chops
    • Pork roast
  • Lean cuts of beef can include:
    • Top sirloin steak
    • Flank Steak
    • Filet mignon
• Low-fat dairy products: yogurt, cottage cheese
• Plant-based sources of protein: quinoa, soy products (tofu and tempeh), beans, peas, lentils, nuts and seeds. 

Proteins are made of amino acids, which are often called the building blocks of proteins. Within proteins, there are non-essential amino acids and essential amino acids.

• Non-essential amino acids (11): the body can produce these
• Essential amino acids (9): the body cannot produce these, so we have to get them in our foods

Some foods contain all 9 of the essential amino acids (complete proteins), while some do not (incomplete proteins). However, by pairing some plant-based foods together (such as beans and grains), the combination of foods creates a complete protein.

Proteins support functions such as:

• Maintaining muscle mass
• Maintaining bone density
• Promoting satiety (feelings of fullness and satisfaction)
• Tissue repair
• Aiding in hormone production
• Supporting immunity 

Why It Matters

Diabetes is a chronic disease that affects how the body produces and uses insulin. Insulin is a hormone produced by the pancreas that is necessary to open the doorways to the body’s cells and tissues so that glucose (sugar), circulating in the blood, can move into the body’s cells to be used as energy.

While carbohydrate intake often gets the most discussion and attention in diabetes self-management, protein also plays a critical role in maintaining healthy blood sugar levels.

• Glucose from carbohydrates raises blood sugar levels.
• Protein helps to stabilize blood sugar.
• Including protein at mealtimes can prevent sharp spikes in blood sugar levels.

With the addition of protein, one’s blood sugar creates a slower, steadier “curve” in blood sugar, compared to a sharp, steep incline of rapidly elevating blood sugar levels from a meal of carbohydrates alone. This is why individuals with diabetes need to consume adequate amounts of protein, not overconsuming the nutrient, but instead finding good-quality sources that fuel their bodies and support healthy blood sugar levels.

How Much Protein Do I Need?

Protein needs vary based on an individual’s activity level, gender, muscle mass, and other health conditions.

• Most adults need at least 0.8 grams of protein per kilogram of body weight
  • Example: a healthy 150-pound individual needs roughly 55 grams of protein per day. 
• Special considerations that may affect someone with diabetes: chronic kidney disease
  • Example: an individual with chronic kidney disease may be told to reduce protein intake
    • This is because excess protein can put stress on the kidneys

Key Takeaway:

Protein consumption is not about a “more is better” mindset; it is about balance. Consuming high-quality sources of protein throughout the day can:

• Support healthy energy levels
• Help manage blood sugar
• Promote overall health

Because nutrition is a highly individualized science, working with a registered dietitian nutritionist can help you on your journey.  To find a registered dietitian near you, visit the Academy of Nutrition and Dietetics at eatright.org and click Find a Nutrition Professional.

Quick Bite Facts

Animal-Based Sources of Protein

(Approximate protein per 4 oz portion unless noted)

• Chicken (breast): ~35 grams
• Turkey: 24-34 grams (varies by cut)
• Fish (Atlantic salmon): ~25 grams
• Lean beef: 22-30 grams (varies by cut)
• Lean pork (pork chop): ~27 grams
• Eggs: 6 grams per egg
• Dairy products:
  • Milk: ~8 grams per cup
  • Yogurt: ~15 grams per cup

Plant-Based Sources of Protein

(Approximate portions listed)

• Soy products (tofu, tempeh, edamame)
  • Tofu: ~ 10 grams per ½ cup
  • Tempeh: ~15-20 grams per ½ cup
  • Edamame: ~ 8-9 grams per ½ cup shelled
• Quinoa: ~ 8 grams per 1 cup cooked
• Buckwheat: ~ 5-6 grams per 1 cup cooked
• Beans, Peas, and Lentils
  • Lentils: ~ 18 grams per 1 cup cooked
  • Black beans/kidney beans/chickpeas: ~ 14-15 grams per 1 cup cooked
  • Split peas: ~ 16 grams per 1 cup cooked
• Nuts and seeds
  • Almonds: ~ 6 grams per 1 oz
  • Peanuts: ~ 7 grams per 1 oz
  • Chia seeds: ~ 4-5 grams per 2 tablespoons
  • Pumpkin seeds: ~ 7-8 grams per 1 oz
  • Sunflower seeds: ~ 5-6 grams per 1 oz

How to Use This in Real Life

1. Meal Planning
   • Build balanced meals by pairing proteins with fiber-rich carbohydrates and healthy fats. A great example of this could include a piece of grilled chicken, paired with a brown rice pilaf, and a side of herb-roasted vegetables.
2. High Protein Snacks
   • Keep protein-rich snack options on hand to satiate the mid-day hunger pangs. Great examples are snacks like Greek yogurt with nuts and seeds, fresh fruit, or granola. Other good quality snacks include hard-boiled eggs, hummus, or a handful of almonds.
3. Balance Your Plate:
   • Aim to include a source of protein on your plate at each meal (animal- or plant-based) to help you feel fuller and more satiated.
4. Spread Protein Throughout the Day:
   • Instead of consuming your largest amount of protein at dinnertime, distribute it in small meals and snacks throughout the day for better blood sugar and hunger control.

Quick Bite Tips

• Easy and Affordable Good-Quality Sources of Protein
  • Eggs
  • Canned tuna
  • Beans
  • Lentils
  • Peanut butter
  • Yogurt
• Think Beyond Animal Proteins
  • Incorporate plant-based proteins a few times a week to encourage dietary variety and support heart health!
• Prep Ahead:
  • Batch cook proteins like grilled chicken, beans, or lentils to save time during the week. These can be quickly paired with a serving of rice, topped on a salad, or added to a soup or chili for a quick and effective way to meal prep.
• Watch Portions:
  • More protein is not always better. Focus on meeting your needs, not exceeding them. This is why it is important to work with a registered dietitian to determine your unique protein requirements.

Clemson Extension Bonus Bite

At Clemson Cooperative Extension, we promote simple, evidence-based ways to build healthier meals. Protein-rich foods are a component of that approach. Including a variety of protein sources like lean meats, dairy, beans, peas, lentils, and nuts can:

• Support muscle strength and overall wellness
• Promote fullness and reduce overeating
• Maintain steady blood sugar levels

Bring protein into your day using foods that are accessible, affordable, and familiar in your life. Try adding:

1. Beans, peas, or lentils to soups and stews
2. Peanut butter to snacks or breakfasts
3. Grilled chicken or fish to balanced dinner plates
4. Yogurt or eggs for quick, nutrient-dense snack and meal options.

Small, consistent choices like including protein at each meal can make a meaningful impact on one’s long-term health.

Want to Learn More?

Join us for Stirring Up Healthy Recipes:

Stirring Up Healthy Recipes, is a live, monthly cooking class and support group designed to make healthy eating feel practical, approachable, and enjoyable. Participants learn how to prepare simple, affordable, and culturally relevant meals that support chronic disease prevention and management, including diabetes. Through live demonstrations, recipe testing, and guided instruction, the program empowers individuals to build confidence in the kitchen while making nutritious choices that fit their lifestyle.  

Want to join our next live class? Sign up for Stirring Up Healthy Recipes.

Join us for Practical Strength:

Practical Strength is a live, weekly program that focuses on improving functional fitness through safe, effective strength-building exercises. This program is designed for all fitness levels and emphasizes building muscle, enhancing mobility, and supporting independence in everyday life. Participants gain practical skills and knowledge and learn to incorporate strength training principles into their routine to improve overall health, reduce the risk of chronic disease and enhance one’s quality of life.

Want to join the next Practical Strength class? Sign up for Practical Strength.

References:

• American Diabetes Association. (2025). Let’s talk about protein for people with diabetes. Retrieved from https://diabetesfoodhub.org/blog/lets-talk-about-protein-people-diabetes.
• American Diabetes Association. (2026). Protein foods for diabetes. Retrieved from https://diabetes.org/food-nutrition/reading-food-labels/protein.
• Johns Hopkins Medicine. (2019). Protein content of common foods. Retrieved from https://www.hopkinsmedicine.org/-/media/bariatrics/nutrition_protein_content_common_foods.pdf.
• The American Diabetes Association. (2026). Understanding what affects your blood glucose levels. Retrieved from https://diabetes.org/living-with-diabetes/treatment-care/food-monitoring.

Author:

• Julianna Lyle, Rural Health and Nutrition Agent, Anderson and Abbeville Counties

Reviewed by:

• Hannah Wilson, PhD, RDN, LD, FAND, Assistant Professor, Community Nutrition, Department of Food, Nutrition, and Packaging Sciences
• Melissa Bales, Extension Associate, Rural Health and Nutrition