The Power of Protein: Why It Matters for Your Health and Diabetes Management

Protein is often talked about in the fitness world, but it’s just as important for everyday health—and especially crucial for those managing diabetes. This macronutrient plays many roles in the body, including supporting muscle repair, hormone production, immune function, and blood sugar stability (Harvard Health Publishing, 2015). But how much do you really need? And are you getting enough?

What Is Protein and Why Is It Important?

Protein is made up of amino acids, often referred to as the building blocks of the body. Every cell in your body uses protein to function. From healing wounds to maintaining muscle mass as we age, protein is vital for health (Mayo Clinic Health System, 2023). It also plays a key role in satiety—helping you feel fuller longer—which can support weight and blood sugar management. While protein has a minimal effect on blood glucose (sugar), it still plays a major role in overall metabolic health.

Types of Protein: Animal and Plant Sources

Protein comes from a variety of sources:

• Animal-based proteins: These include meat, poultry, fish, eggs, and dairy. They are considered complete proteins, meaning they contain all essential amino acids.

• Plant-based proteins: Beans, lentils, tofu, tempeh, quinoa, nuts, and seeds also offer quality protein. While not all plant proteins are complete, combining different types throughout the day can ensure you get all the amino acids you need.

Choosing a mix of animal and plant-based protein can support heart health and provide a diverse array of nutrients (Healthline, 2018).

How Much Protein Do You Need?

Protein needs are highly individualized. Factors like age, activity level, health status, and goals (e.g., muscle building or weight loss) all play a role. Most adults 46g/day for the average woman and 56g/day for the average man (Harvard Health Publishing, 2015).  However, needs may be higher for older adults, people with chronic illnesses, or those who are physically active. 

At the same time, it’s possible to consume too much protein, particularly from high-saturated-fat animal sources, which can stress the kidneys (Mayo Clinic Health System, 2023).

Protein and Diabetes

Protein plays a supportive role in diabetes management. It does not raise blood sugar like carbohydrates do and may slow down the absorption of glucose when included in balanced meals. This can help with post-meal blood sugar control (American Diabetes Association, 2020). Additionally, higher-protein diets may improve insulin sensitivity and reduce cravings—two important factors for people with type 2 diabetes (Healthline, 2018).

Protein Timing Matters

It’s not just about how much protein you eat, but when you eat it. Spreading protein intake evenly throughout the day—rather than loading up at dinner—can support muscle maintenance, energy levels, and appetite control.

For people with diabetes, including protein at each meal may also help reduce post-meal blood sugar spikes and improve overall glycemic control. Starting the day with a protein-rich breakfast, for example, has been associated with better blood sugar outcomes.

5 Easy Ways to Get More Protein in Your Day

1. Add Greek yogurt to breakfast: It’s high in protein and pairs well with fruit and nuts.

2. Snack on nuts or roasted chickpeas: A great source of plant-based protein.

3. Include eggs in meals: Versatile and easy to prepare in many ways.

4. Use canned tuna or salmon: Convenient and protein-rich for salads or sandwiches.

5. Blend protein powder into smoothies: Choose a clean brand with minimal additives.

TL;DR: The Bottom Line

• Protein is essential for muscle maintenance, hormone production, and satiety.

• Protein needs vary, but most adults require around 46–56 grams daily, with higher needs depending on activity and health status.

• Both animal and plant proteins have benefits. Balance and variety are key.

• Protein supports blood sugar control and can be an important part of a diabetes-friendly diet.

• Easy additions like Greek yogurt, eggs, beans, and fish can help meet your daily needs.

Harvard Health Publishing. (2015, June 18). How much protein do you need every day? Harvard Health Blog. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

Lindquist, M. (2023, July 5). Are you getting too much protein? Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein

Mass General Brigham. (2023, March 22). How much protein do I need if I work out? https://www.massgeneralbrigham.org/en/about/newsroom/articles/how-much-protein-when-working-out

American Diabetes Association. (2020, September 15). Let’s talk about protein for people with diabetes. Diabetes Food Hub. American Diabetes Association. (n.d.). Best Protein-Rich Foods for Diabetes. https://diabetes.org/food-nutrition/reading-food-labels/protein

Spritzler, F. (2018, July 24). Is too much protein bad for your health? Healthline. https://www.healthline.com/nutrition/is-too-much-protein-bad-for-you