Choosing the right foods can make a big difference when it comes to managing type 2 diabetes, and protein plays a central role. Eating enough protein not only helps manage blood glucose (sugar) but also supports muscle health, energy, and weight management.

That said, not all protein sources are the same. Different types of protein can have varying effects on type 2 diabetes and overall health. The best approach is to focus on a variety of natural protein foods and balance them with wholesome carbohydrates and healthy fats.

Everyone has different needs, lifestyles, and blood sugar responses, so it’s important to pay attention to how different protein foods affect you. Work with your doctor or a registered dietitian to develop a meal plan that provides the right mix of protein, carbohydrates, and healthy fats to support your diabetes management plan.

Benefits of Protein for Diabetes Management

Protein is an essential aspect of a well-rounded diabetes meal plan. When living with diabetes, it’s especially important to choose foods that will keep your blood sugar steady after meals. That’s because persistently high blood sugar can lead to complications and worsen type 2 diabetes over time.

When eaten in moderation, protein can help stabilize blood sugar levels. Unlike some carbohydrates, protein doesn’t cause spikes in blood glucose. In fact, adding protein to a meal or snack can slow digestion and help prevent sharp rises and drops in blood sugar.

Does Protein Help Diabetes?

Protein supports diabetes by helping maintain steady energy and blood glucose levels throughout the day. It can also help you feel full, which may help prevent overeating. In addition, protein provides essential nutrients for muscle growth and maintenance, which supports metabolism, healthy weight regulation, and overall well-being.

Best Proteins for People with Type 2 Diabetes

There are many ways to get protein, both from animal and plant-based foods. Each type has its own strengths, and most people benefit from including a variety of protein in their diets. The best way to get protein for diabetes and overall health is to focus on whole foods whenever possible. Avoid processed versions, like protein bars or protein shakes.

Lean Meats and Poultry

Lean meats like chicken, turkey, pork tenderloin, and lean cuts of beef, are high in protein and low in carbohydrates. That means they don’t raise blood sugar directly. Choosing skinless poultry and trimming visible fat helps lower saturated fat intake — an important step for protecting heart health. For healthier meals, bake, grill, or roast instead of frying.

Fish and Seafood

Fish and seafood are excellent protein sources, and many are rich in heart-healthy omega-3 fatty acids. This is especially important because people with diabetes have a higher risk of heart disease.

Salmon, sardines, trout, and tuna are good choices for omega-3. White fish like cod or tilapia are lean, lower-fat options. Some shellfish such as oysters, lobster, and shrimp are also healthy choices. Aim to include a serving of fish in your diet at least twice a week — for example, a seafood dinner like grilled shrimp skewers with brown rice and a fresh salad.

Dairy and Eggs

Dairy products such as low or nonfat Greek yogurt and cottage cheese are rich in protein. Choose unsweetened yogurt whenever possible — added sugars aren’t recommended for diabetes.

Eggs are another versatile, protein-rich food. One large egg has about 6 grams of protein. There are many ways to cook eggs, such as boiling, scrambling, or poaching. Add some greens or chopped vegetables to an omelet for fiber. The combination of protein and fiber promotes satiety (feeling full) and a slower rise in blood sugar.

Plant-Based Proteins

Plant-based proteins are a great choice for people with type 2 diabetes because many also contain fiber and healthy fats. The carbohydrate content of plant-based proteins can vary, so it’s important to check labels and adjust portions based on your dietary needs.

Beans and lentils provide both protein and fiber. While they do contain carbohydrates, the fiber content helps balance their impact on blood sugar levels. For example, half a cup of lentils provides 9 grams of protein and 8 grams of fiber. This is a meaningful contribution toward the recommended 25 to 30 grams of daily fiber

Nuts and seeds also supply a combination of protein, fiber, and healthy fats, all of which can help support stable blood sugar. They make satisfying, convenient snacks, though it’s important to watch portion sizes if weight is a concern for you, since they are calorie-dense. Nut and seed butters are also great options — just choose unsweetened varieties.

What Protein Does Not Raise Blood Sugar?

Minimally processed, protein-rich foods like fish, chicken, eggs, tofu, and legumes generally do not cause a direct rise in blood sugar. However, very large amounts of protein (more than about 75 grams of protein in one sitting) can lead to a slight increase in blood glucose several hours later.

How To Add Protein: Diabetes-Friendly Meal Plan Tips

Making protein a regular part of your meals doesn’t have to be complicated. A few small changes, like swapping processed meats for grilled chicken or adding beans to a salad, can make a big difference. Try rotating different animal and plant-based proteins to keep meals interesting and ensure a variety of nutrients.

Plan Meals

Work with your doctor and dietitian to create a personalized meal plan for type 2 diabetes that will help you know what, when, and how much to eat. A good plan supports balanced nutrition and keeps blood sugar within a healthy range while taking into account your individual goals, food preferences, daily schedule, and medications.

Aim for regularly timed, balanced meals — typically, a balanced meal or snack every three to four hours. Try to keep carb portions consistent throughout the day to prevent large swings in blood sugar.

Keep it simple and keep yourself prepared by stocking your kitchen with protein-rich staples, such as eggs, canned tuna, or lentils, so you can easily put together balanced meals, even on busy days.

Keep frozen or canned nonstarchy vegetables (such as broccoli, spinach, and green beans) on hand — just be sure they’re free of added sugar or sauces).

Whenever possible, focus on whole, minimally processed foods and limit added sugars and refined grains such as white bread, white rice, and pasta.

Pay Attention to Portions

More protein isn’t always better, especially if it’s processed with extra fat, sodium, or harmful additives. Aim for moderate portions that fit your calorie needs and health goals, as recommended by your doctor and dietitian.

Spread your protein intake evenly across meals and snacks to keep energy steady. Choose snacks like hard-boiled eggs, Greek yogurt, or a handful of nuts. For meals, aim for a serving of meat, fish, or poultry about the size of a deck of cards — roughly 3 ounces — which provides around 20 to 21 grams of protein.

Sequence and Balance

The timing of when you eat each meal component — called meal sequencing — can also affect your blood sugar. Try to start your meal with vegetables, such as a salad, followed by protein, and then carbohydrates. Some research suggests saving carbs for last may slow digestion and help prevent sharp spikes in blood sugar.

It’s also important to have balanced meals to manage blood sugar levels and ensure proper nutrient intake. A simple way to eat balanced meals is by using the plate method. On a 9-inch plate, aim for:

• Half filled with non-starchy vegetables (like broccoli, spinach, peppers)
• One-quarter with lean protein (like chicken, fish, tofu, or beans)
• One-quarter with whole grains or starchy vegetables (like brown rice, quinoa, or sweet potatoes)

Example meals:

• Grilled salmon with roasted asparagus and quinoa
• Tofu stir-fry with mixed vegetables and brown rice
• Chicken breast with a side salad and baked sweet potato

Work With Your Doctor To Find the Best Protein for You

Protein is a key part of eating well with type 2 diabetes. From lean meats and fish to beans, soy, and nuts, there are plenty of protein options to suit different tastes and lifestyles. Still, everyone’s body and blood sugar responses are unique.

Working with your doctor or a registered dietitian can help you find the right balance of protein, carbohydrates, and fats for your needs. With the right mix, protein can be a powerful tool for managing diabetes and improving your overall health.

Join the Conversation

On DiabetesTeam, people share their experiences with type 2 diabetes, get advice, and find support from others who understand.

What kind of protein do you love adding to your meals and snacks? Let others know in the comments below.