Go Lean With Protein

For anyone trying to maintain or lose weight healthfully, a protein-filled diet is absolutely necessary. That includes dieters with diabetes. Chicken, beef, turkey, beans and soy-based products have been proven to help keep bellies feeling full, reduce calories, shed unwanted pounds and build muscle tone. Because a large number of people with diabetes are challenged by weight problems, heart disease and other diabetes-related conditions, protein’s weight-loss benefits can’t be beat.

But like all foods, some choices are better than others. For example, baked, skinless chicken breast is far healthier than a fried, chicken thigh. Reduce the saturated fat in your meals by selecting lean cuts of meat such as skinless chicken and turkey. Go for white meat versus dark meat. And, watch your serving sizes. Use the palm of your hand, about a 3-ounce serving, as a helpful guide.

Experts say a ¼ of your plate should be food from healthy protein sources such as:

• Salmon
• Chicken breast
• Egg whites
• Roasted turkey breast
• Tofu
• Kidney or pinto beans

Note: While protein is a staple in the diabetic diet, consult with a dietician for guidance on your daily allowance.