By Dr. Sougioultzoglou Filitsa, pathologist – diabetologist
The 3 main macronutrients in our diet are proteins, carbohydrates, and fats. When we talk about diabetes nutrition, we’re mostly talking about carbohydrates. However, protein also plays an equally important role. For example, muscles are made of protein and play a key role in metabolism. After all, insulin is also a protein! The relationship between protein and diabetes has many aspects.
The amount of protein we need depends on age, gender, health, and physical activity. On average, people with diabetes need about the same amount of protein as other people, ie 15-20% of their daily calories. The American Diabetes Association (ADA) does not recommend a specific amount of protein but suggests that 15-20% of a diabetic person’s calories should come from protein. If, for example, a diabetic consumes 2,000 calories a day, then about 300-400 of them should come from protein, which corresponds to about 75-100g. protein.
Another way of calculating, to receive the necessary amount of protein, is based on kilograms. The recommended amount is 1-1.5 g. of protein per kilogram of body weight per day. For example, a 70 kg person should receive 70-105 g. of protein every day.
According to the guidelines of the Hellenic Diabetes Association (2022), in diabetics without kidney disease, there is insufficient scientific data for the consumption of an ideal amount of protein. 0.8-1.3 g of protein per kilogram of body weight per day are recommended or 10-20% of daily calories for people under 65 and 15-20% for people over 65, for better blood sugar or improved cardiovascular health. Older people need more protein due to muscle mass loss.
Recently, many studies regarding protein and diabetes, as well as the official guidelines from the American Diabetes Association (ADA) suggest in type 2 diabetes slightly higher levels of protein (20-30%), which may contribute to increased satiety. Thus, the diabetic person gets full faster and avoids unnecessary calories.
WILL CONSUMING A LOT OF PROTEIN DAMAGE THE KIDNEYS?
You may have heard that people with diabetes should limit their protein intake. The truth is, if diabetics have good kidney function, they don’t need to limit their protein intake. Keeping blood sugar and blood pressure within the desired range is the best way to prevent kidney damage. Studies on the subject show that protein restriction does not prevent kidney disease.
People with type 1 diabetes and kidney disease should be limited to 0.8g. of protein per kilogram of body weight per day. Reducing protein in people with mild kidney disease and type 2 diabetes does not change the progression of kidney disease. In fact, a diet low in protein can lead to malnutrition.
If you have kidney disease and diabetes, ask your doctor how much protein is recommended for you.
DO HIGH-PROTEIN MEALS REQUIRE EXTRA INSULIN?
From medical studies, it appears that protein has no significant effect on blood sugar levels. However, the food, in which the protein is contained, affects the sugar. For example, yogurt contains both carbohydrates and protein.
When a diabetic eats carbohydrates in combination with protein (or fat), it may take longer to metabolize them. So, when a diabetic eats yogurt, the metabolic process will take at least 2 hours. This may be desirable with snacks, to keep blood sugar levels stable for longer. For larger meals, the effect is difficult to predict and blood sugar can remain elevated for up to 6 hours after a meal. Therefore, the more complex a meal, the more insulin is needed. Protein alone requires almost no extra insulin.
CONCLUSIONS
Protein does not appear to directly affect blood glucose levels, while other food components can raise them. Try to get as much protein as you need and combine it with foods that are low in fat and carbohydrates. If your protein needs are difficult to meet through diet, you can add a plant-based and organic protein supplement.
