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Sources of Protein
5. Fish. Fast and easy to prepare, fish is a good source of protein, and a great substitute for higher-fat meats. Fatty fish is also the best source of omega-3 fatty acids, those remarkable good-for-you fats that help keep the arteries clear. People with diabetes often have high triglycerides and low levels of HDL, the "good" cholesterol. Omega-3 fatty acids can improve both numbers. Aim to eat fish at least twice a week. Excellent sources of omega-3s are salmon, mackerel, and tuna.6. Chicken breast. Versatile, extremely lean, and low in calories, chicken breast is practically a miracle food. Unlike steaks and hamburgers, it's low in saturated fat, which raises "bad" cholesterol and may increase insulin resistance, making blood sugar control more difficult. A 3-ounce serving of skinless chicken breast has only 142 calories and 3 grams fat. Turkey breast is even leaner and lower in calories.
7. Nuts. Nuts have several things going for them -- and for you. They're loaded with "good" fats that fight heart disease. These fats have even been shown to help reduce insulin resistance and make blood sugar easier to control. Nuts are also one of the best food sources of vitamin E, an antioxidant that protects cells and may help prevent nerve and eye damage. They are rich in fiber and magnesium, both of which may benefit your blood sugar. Studies suggest that including them in your diet may even help you lose weight. Because nuts are high in calories, though, eat them in moderation.
8. Olive oil. At the dead center of the famously heart-healthy Mediterranean diet is olive oil, full of "good" fats that slash the risk of heart attack -- and help keep blood sugar steady. These fats have even been shown to help reduce insulin resistance. So toss the butter and cook with olive oil instead. At home and in restaurants, dip your bread in a bit of the stuff. Just watch how much you eat, because at 9 calories per gram, even the "good" fat in olive oil can pack on the pounds.
9. Yogurt. Yogurt is rich in protein and something else important for weight loss: calcium. Several studies have shown that people who eat plenty of calcium-rich foods have an easier time losing weight -- and are less likely to become insulin resistant. As a snack or for breakfast, choose nonfat plain yogurt, and add your own fresh fruit or a sprinkling of wheat germ or low-fat granola for a burst of extra nutrients.
10. Cinnamon. Believe it! Amazingly, just by sprinkling cinnamon on your foods, you could lower your blood sugar. Components in cinnamon help the body use insulin more efficiently, so more glucose can enter cells. A recent study found that in people with diabetes, just 1/2 teaspoon a day can significantly lower blood sugar levels. So go ahead and add powdered cinnamon to your whole wheat toast, oatmeal, baked apples, or even chicken dishes. Or soak a cinnamon stick in hot water to make a soothing and curative cup of cinnamon tea.
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