Protein and steady blood sugar level: Here's how to reduce diabetes and prediabetes risks

From breakfast to dinner and snacks in between, a little extra protein goes a long way in keeping your blood sugar, and your day, on track (Image: Canva)

If you feel foggy, distracted, or irritable for no reason, know that blood sugar swings might be the culprit, says Madhavi Shilpi, Nutritionist and Prediabetes coach. “When your blood sugar spikes after a high-carb meal, your body overcompensates with insulin to bring it down, sometimes too much, leading to a crash. This rollercoaster can leave you feeling drained, unfocused, and craving a quick energy fix, often in the form of more carbs or sugar,” she says.

The symptoms are often subtle but telling: fatigue, constant hunger, irritability, difficulty concentrating, and frequent cravings. Over time, unmanaged blood sugar can contribute to more serious issues like prediabetes or diabetes. “Protein is the unsung hero when it comes to blood sugar management. It slows down sugar absorption, boosts insulin efficiency, and keeps you feeling full longer, preventing those energy crashes and sugar cravings," Shilpi adds.

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She also suggests that adding protein into every meal doesn't have to be complicated. "Start your day with a protein-rich breakfast. It can be scrambled eggs or a tofu bhurji. For lunch or dinner, add paneer, lentils, or chicken to your plate. Even snacks can be upgraded with options like hummus or moong chaat instead of sugary treats," she suggests.

Shilpi explains how protein helps regulate blood sugar:

Slows down sugar absorption: When you include protein in a meal, it slows the digestion of carbohydrates. This ensures glucose enters your bloodstream gradually, preventing sharp spikes and crashes often associated with high-carb meals.

Boosts insulin efficiency: Protein enhances the function of insulin, the hormone responsible for moving glucose from your bloodstream into your cells for energy. Improved insulin efficiency allows your body to manage glucose more effectively, helping to maintain balanced blood sugar levels.

Reduces cravings and overeating: Protein increases feelings of fullness, helping you stay satisfied for longer periods. When you feel satiated, you're less likely to reach for sugary snacks or carb-heavy options that disrupt blood sugar stability.

Also read | Protein rich food for weight loss: The dos and don'ts of protein intake, best sources, how much is too much

Fuel your health with protein:

Protein is not just for fitness buffs. It is also a simple yet powerful way to take control of your blood sugar. "Small, consistent changes like adding protein to every meal can transform your energy levels and overall health," Shilpi says, adding, "From breakfast to dinner and snacks in between, a little extra protein goes a long way in keeping your blood sugar, and your day, on track.”

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.