Low Glycemic Protein Foods

Low Glycemic Protein Foods

The glycemic index measures the effects of carbohydrates on blood sugar levels and is most useful for diabetics, who have an excess of glucose, or sugar, in their blood stream. There are several protein foods that have a low glycemic value, which can provide essential this amino acid complex without spiking your blood sugar levels.

Lean Meat

Protein is a satiating nutrient that will make you feel fuller longer and keep hunger at bay, according to Jennie Brand-Miller et al., in the book "The New Glucose Revolution: Low GI Eating Made Easy." Lean meat has a low-fat content, as fat is either trimmed from the cuts or the meat is from a non-fatty portion of the animal book authors say. And lean meat does not have a glycemic index, because it contains no carbohydrates that can raise blood sugar levels, according to the American Diabetes Association. Lean meats such as chicken, turkey and Cornish hen without the skin, as well as chuck, rib and sirloin beef are high-protein foods conducive to a low-glycemic diet.

Fish

Like lean meat, fish is a high-protein source that does not have a glycemic value, according to the American Diabetes Association. In addition to its nutritive protein, it is also rich in omega-3 fatty acids, which help to lower cholesterol --- a common complication for Type 2 diabetics, according to MedlinePlus. These acids also help to boost concentration and energy levels, while reducing blood pressure and triglyceride levels in the blood, according to D. Banda-Nyirenda et al., in "Impact of Nutrition and Fish Supplementation on the Response to Anti Retroviral Therapy." Cod, salmon, herring and tuna are effective sources of omega-3 fatty acids as well as protein.

Legumes

Legumes such as lentils, dried black, lima and pinto beans, dried peas and vegetarian baked beans are excellent sources of protein as well as fiber, according to the American Diabetes Association. According to Meri Raffetto in the book "The Glycemic Index Diet for Dummies," beans have low glycemic values that are unlikely to cause disruptions in the blood sugar. This is due to the complex carbohydrates contained in legumes that take longer to metabolize than simple carbs, Raffetto says. They also contain no fat or cholesterol, making them ideal for individuals suffering from diabetes.

source : livestronge.com