India has a very high number of diabetes cases, especially type 2 diabetes, which often develops due to lifestyle choices. One of the best ways that doctors suggest to manage type 2 diabetes is to switch to a high-protein diet that is away from the traditional Indian diet. Plate, Which is usually rich in carbohydrates.

Carbohydrates can cause a spike in blood sugar which can worsen the condition, while high protein foods are known to stabilize blood sugar levels.

What is a high protein diet?

High-protein diet refers to a diet in which protein accounts for more than 16% of the total energy in food. India’s medical research body, the Indian Council of Medical Research, recommends that 10% to 15% of the energy we require per day should come from protein in our daily diet.

The medical panel suggests that the estimated average protein intake requirement for healthy men and women is 0.66 grams of protein per kilogram. This means that a person weighing 65 kg should consume at least 43 grams of protein per day.

Soumita Biswas, chief clinical nutritionist, Aster RV Hospital, says this diet can increase satiety and reduce appetite as well as the tendency to overeat, which is fundamental in weight management.

“High-protein diets are known to reduce blood sugar spikes and maintain high insulin sensitivity, muscle mass, which is an important aspect of metabolic health,” said Soumita Biswas.

What does a high protein diet look like for vegetarians?

A well-planned vegetarian diet can provide plenty of protein through a variety of nutritious choices. Legumes like lentils, chickpeas, black beans and kidney beans provide adequate protein and fiber, which helps control blood sugar.

“Soy-based foods like tofu, tempeh and edamame are versatile vegetable proteins that fit easily into many recipes. Low-fat dairy alternatives like yogurt, cheese and milk provide not only protein but also calcium and other nutrients. Are.” Soumita Biswas.

Other sources of protein that should be included in vegetarian diets for people with type 2 diabetes include nuts and seeds.

“Almonds, walnuts, chia, flax, and pumpkin seeds are excellent sources of protein and healthy fats, while nut butters are convenient, protein-rich snacks,” says Biswas.

It is best to reduce wheat consumption Bread And rice because they have a high glycemic index which can increase blood sugar levels very quickly.

“Whole grains such as quinoa, buckwheat, and whole-grain bread or pasta contain more protein than refined grains and provide all the essential amino acids,” the nutritionist says.

For vegetarians who can eat eggs, these foods are a valuable high-quality protein source.

Plant-based protein powders – such as those made from peas, rice or hemp, can help meet daily protein needs. However, experts say that protein powder should be consumed only after consulting a healthcare professional.

Protein supplements may also be an option but should only be taken under the guidance of a doctor, dietitian or health care professional.