The Best Protein Foods for Blood Sugar and Overall Health

There’s a difference between foods and superfoods. Superfoods are the most nutrient-rich foods which provide ultimate health benefits. On our site, we talk about foods from different groups of superfoods, all of which are good for your blood glucose levels. So far, we’ve covered the best superfoods from several food groups, including starchy veggies, starchy grains, fruits, vegetables, and dairy, and today it’s time for protein foods. This group is a bit tricky as there are both, advantages and disadvantages to foods in this category. For instance, food can contain unhealthy fats and essential nutrients at the same time. Such protein food is beef – it contains saturated fats, which are unhealthy, and vital nutrients like protein, iron, and phosphorus. Today, we present you with the healthiest protein foods from both, animal and plant sources.

Protein Foods from Animals Sources

Salmon

There are different types of this fish, ranging in color and fat content. Salmon is an incredible source of essential nutrients. It’s rich in omega-3s which reduce triglyceride and cholesterol levels, thus lowering the risk of heart disease, heart attack, and arrhythmia. Other benefits of omega-3s are preventing and treating dry eye syndrome, prostate cancer, depression, inflammation, and dementia. Moreover, salmon is rich in fish oil, calcium, vitamin D, protein, potassium, B vitamins, and selenium.

Nutrition Info

113 grams of cooked pink salmon contains 5g of fat (2g are omega-3s), 29g of protein, 170 calories, and just 97mg of sodium.

How to Choose

Always buy from a reputable fish market or grocery store. You can choose both, wild salmon or farm-raised with a fresh smell and without brown edges. Make sure you keep it in the fridge until you decide to prepare it. Also, don’t eat the skin. You can grill or poach it, as well as add it to scrambled eggs or salads. Check out these three salmon recipes.

Eggs

Even though a lot of people avoid eggs because of their high cholesterol content, recent studies show that cholesterol is not the culprit of heart disease, but trans fats and saturated fats. What’s more, eggs are abundant in nutrients. They contain high-quality protein that’s almost as beneficial as breast milk. Eggs provide all the essential amino acids that our body can’t produce naturally. Other important nutrients found in eggs include vitamin D, vitamin B12, riboflavin, choline, lutein, folate, and zeaxanthin. Zeaxanthin and lutein are carotenoids that can reduce the risk of developing age-related macular degeneration and cataracts. What’s more, they help protect from blood clot formation, thus cutting the risk of stroke and heart attack. You can include them in your diet even if you have diabetes or heart disease.

Nutrient Info

An egg has 5g of fat, 6g of protein, 75 calories, and 212mg of cholesterol. The yolk contains most of the nutrients, while the egg whites are pure proteins. Also, the whites contain almost no cholesterol or fat.

How to Choose

Buy fresh, brown, or white eggs without any cracks. You can keep them for 4-5 weeks after purchase but only if you keep them in the fridge. Eggs are incredibly versatile, so you can always eat them differently.

Protein Foods from Plant Sources

Soybeans and Soy Products

Soybeans are rich in protein, manganese, iron, magnesium, potassium, omega-3s, and certain vitamins. Depending on the form consumed, soy can sometimes contain high amounts of protein. Moreover, these legumes contain isoflavones – phytonutrients that are said to help prevent heart disease and support bone health.

Nutrition Info

Half a cup of cooked soybeans has 14g of protein, 5g of fiber, 8g of fat, 9g of carbs, and 150 calories. Half a cup of firm tofu contains 20g of protein, 3 g of fiber, 11 g of fat, 5g of carbs, and 180 calories. Both have a low glycemic index.

How to Choose

There are many options to choose from: tofu, edamame, soy nuts, miso, etc. Take a look at the best superfoods from the food group called fats.