Listen to Episode 55 of The Diabetic Toolbox Podcast: How Much Protein Do I Need to Manage Diabetes
Welcome to The Diabetic Toolbox! I am Renee Reid, an emotional eating and diabetes lifestyle coach and yoga teacher. As we continue to focus on improving our health and well-being, it is essential to dive into a crucial element of managing diabetes: protein.
Last month, I completed a 30-day wellness challenge hosted by my gym; one of the wellness tasks we had to complete each day was to consume 30 grams of protein each day. I have to say that this challenge made me take a hard look at how much protein I was consuming, and I adjusted my vegetarian meals to ensure that I hit the mark. If my meal did not quite add up for some reason, I added a protein shake to hit my goal. What did I learn? Three things:
- I had more energy throughout the day and did not feel sluggish at 3 pm like I usually do; I get up early, so by 3, I am ready for a nap.
- I was not hungry between meals. I ate three meals daily and ate so much protein I did not need to snack.
- I slept more soundly, necessary when you get up at 4:30 am.
Overall, it was a valuable experience, and I have continued after the challenge.
Protein and Diabetes: What is the Connection?
Protein is an essential macronutrient that plays a key role in building and repairing tissues, producing hormones, and supporting immune function. For individuals managing diabetes, protein also helps to stabilize blood sugar levels and control hunger. Unlike carbohydrates, which can cause a quick spike in blood sugar, protein is digested more slowly, providing a steadier energy source.
But the question many people with diabetes ask is: How much protein do I need? And more specifically, is 30 grams too much in one meal?
How Much Protein Do You Really Need?
The protein you need depends on age, gender, activity level, and overall health. For most people with diabetes, a general guideline is about 0.8 grams of protein per kilogram of body weight. However, if you are physically active, you may need more to support muscle repair and growth. For example, a 150-pound man would need about 55 grams of protein daily.
It is important to spread your protein intake throughout the day. Aim to include protein at each meal to help manage blood sugar levels. Depending on your unique needs and dietary goals, a reasonable serving might range from 15 to 30 grams of protein per meal.
Is 30 Grams Too Much in One Meal?
The short answer is no—30 grams of protein is not too much for most people. In fact, aiming for 30 grams of protein per meal can help you feel fuller longer and prevent blood sugar spikes by slowing down the digestion of carbohydrates. However, if you have kidney disease or other health concerns, you should discuss your specific protein needs with your healthcare provider.
Consuming up to 30 grams of protein per meal may be beneficial for active or trying to build muscle. But be mindful of your overall calorie intake and balance your protein with healthy fats and fiber-rich carbohydrates to keep your meals well-rounded.
In Honor of Diabetes Awareness Month
Since we are celebrating Diabetes Awareness Month, it is the perfect time to talk about how we can manage diabetes through simple yet impactful dietary choices. Protein plays a big part in balancing blood sugar, keeping hunger at bay, and supporting overall health. But managing diabetes involves more than just protein—it is about creating a comprehensive plan that works for your lifestyle.
To help you on your journey, I want to remind you about some exciting offers.
Special Offer – Emotional Eating and Diabetes: Taking Back Control Book Bundle
If you are ready to tackle emotional eating head-on, take advantage of our 20% off deal on the Emotional Eating and Diabetes: Taking Back Control book bundle! This guide will help you break free from emotional eating, build a personalized plan, and manage your diabetes with confidence. Do not miss this chance to take control of your health!
Free Resource – “Is Your Hunger Real?” Quiz
Struggling with emotional eating? Take our free quiz to discover how your emotions might influence your eating habits. As a bonus, you will get a complimentary copy of my mini eBook, Relax and Recharge: Easy-to-Implement Tools to Help You Manage Your Sleep for Better Health and Less Stress. Sleep is crucial for diabetes management and overall well-being, and this eBook provides simple strategies to improve your sleep and reduce stress.
It’s Not Over Until I Win Collection at Renee & Ruby‘s
Lastly, do not forget to check out the It’s Not Over Until I Win collection at Renee & Ruby’s. Whether for a birthday, holiday, or just a pick-me-up, these items inspire persistence and resilience. Plus, every purchase supports The Diabetic Toolbox and our mission to help more families with diabetes.
Stay Connected!
Join us tomorrow to discuss why food comforts us, I am so glad you are here with us, and I hope these tips help you manage your diabetes more confidently. Share this post with someone you love and take the next step toward better health today.
Until next time, take care of yourself and each other!
Talk to you soon!
With Peace & Love,
Renee
The Diabetic Toolbox 