— Posted in Diet Related, Prediabetes, What Not to Eat or Drink, What to Eat or Drink, Year - 2018

Type 2 Diabetes Food List – Proteins

Food List – Precocious Proteins!

In this second part of a multi-part series on the Type 2 Diabetes Food List I talk about proteins. The first part of the series on Carbohydrates can be found here. In the next part in the series I will talk about fats, and it may even surprise you. Come back or sign up to get notified when it gets published. Just like carbohydrates, proteins are an essential part of our body’s continued existence. Issues can arise though, because only some of those proteins are created within our bodies. Reading this article will help you understand proteins, and why they are integral to any Type 2 Diabetes Food List. Proteins Are Essential

What are Proteins?

Globular protein

A Globular Protein

Our bodies depend on proteins for structure and function. They help to regulate cells, tissues, and organs to such an extent that we cannot exist without them. All proteins consist of amino acids, linked together in long chains. Which included amino acids in these long chains determine what that protein is and does. You might see proteins as tiny little manufacturers of life, that work within your cells to keep you running. At the cellular level, there are a great many proteins, each with a specific job to do. We are concerned with typically two types of proteins, complete and incomplete. Complete proteins have all the amino acids the body needs to build cells and regenerate. Whereas an incomplete protein lacks in one or more amino acids.

Amino Acids – What’s the Big Deal?

Amino acid: any of a group of organic molecules that consist of a basic amino group (−NH2), an acidic carboxyl group (−COOH), and an organic R group (or side chain) that is unique to each amino acid. Of the hundreds of amino acids in nature, there are 20 standard amino acids the human body needs to survive. These 20 amino acids are categorized as nonessential and essential. Nonessential amino acids can be made by the body as long as you are not malnourished. Essential amino acids cannot be synthesized by the body on its own, and so must be ingested. Below is a list of the 20 Amino acids that human bodies require in order to go on living.

Amino Acids for Life

Type 2 Diabetes Food List – Complete Proteins

Now that you understand what it takes to make a complete protein, what foods contain them? Most of your complete proteins come from animal products. In my Foods to Avoid article I talked about red meats and processed meats, so you may want to look back as that article. In the table below I list some foods that contain complete proteins, and they are not all animal products. I recommend any diabetic to consider these foods as part of their diet for the benefits they provide.

In my journey to a diabetes free life, I stayed away from all red meat except wild game. Now that I am diabetes free, I may sometimes eat a little red meat, but I keep it in minor proportion. Note that I have included a column for my subjective rating, and a comment field for each food. I derived my rating from my own experiences and opinions on how good or bad that food is for a type 2 diabetic. Feel free to incorporate this rating (1 = low rating, 10 = high rating) in your consideration or ignore it as nonsense, I have no skin in this.

Complete Protein Foods

Type 2 Diabetes Food List – Incomplete Proteins

What about those proteins that are incomplete? Can we just discard the incomplete proteins because they don’t give us what we need? Even foods with incomplete proteins have value. Sometimes that value is isn’t in the protein content, but we can mix with other foods that have complementary proteins. When we do this right, we can still get all the proteins we need and without complete protein foods. We can also add variety to our diabetic diet when we mix and match. This is part of the reason we should plan our diet as I mentioned in Own your Type 2 Diabetes and Treatment recently. Below are some sources of incomplete proteins, followed by examples matching complimentary proteins. Mix the complimentary proteins to build your complete protein source. One last thing, for mixing and matching, you need to eat the complimentary proteins sometime in the same day.

Grains

Most grains like corn, wheat, oats, barley, and rice. Mixing these with legumes makes them a complimentary match, but be careful of the white rice and the carbs. You can also combine grains with dairy products to get a match.

Legumes

Beans, Peas, and Lentils and peanuts are all legumes. You can mix and match these with grains and seeds to get a match. An example is a peanut butter on wheat sandwich, or lentils and barley.

Seeds

Match Sesame or Sunflower seeds can to legumes. Combining legumes, nuts, and seeds also provides a complete protein.

Vegetables

Quinoa leaves are considered a vegetable. One of the few vegetables that provide protein, but the grains provide a complete protein, so there is usually no need to combine it with anything except for taste. The leaves would pair up with nuts and legumes for a match.

Nuts

Almonds, Walnuts, Pecans, … Combine these with legumes and you have a good match, throw in a bit of seeds or grains and you have a good pairing as well.

Proteins – Essential for Life

From this part of the Type 2 Diabetes Food List series, you learned about Proteins, one of the essentials of life. Far too many Americans miss out on a good education of the three essentials for the body. For that reason, I decided to write this series of articles. You don’t need to read the first article first, but you can find it as Type 2 Diabetes Food List – Carbohydrates. When complete, I will edit this article to include a link to Type 2 Diabetes Food List – Fats, so you can easily navigate to it as well.

If you learned from this article or this series, please visit again soon. Better yet, sign up to be notified when new articles are posted so you don’t miss out. If you enjoyed this article, please leave me a comment below.

Jay

 

 

 

 


About author:

Hello, My name is Jay and I'm a 'former' type 2 diabetic. I suffered like most diabetics for years, taking dangerous drugs to "manage" by blood sugar levels, and trying to find foods that wouldn't kill me. That is until I completely reversed my diabetes the natural way, through diet, exercise, and vitamins. It is my intent to help other diabetics learn how to do the same. Please take your time reading, and enjoy. Much Love! Jay

12 thoughts on “Type 2 Diabetes Food List – Proteins”

  1. Cari says:

    Have you any tried and true recipes you’d like to share? I’m always looking for the right combination of spice and foods that are healthy for you.

    1. J Guhlke says:

      Hi Cari and welcome to my site. I do have some recipes and I will gladly share them. Did you sign up to get notices of when my new material gets released? I’m still working on getting my new updates to my site and I will send out a recipe book to all that sign up.
      Thanks for the comment, and I wish you all the best. Jay

  2. Lwaxana Troi says:

    I read this article because I love salmon! Great picture and good concise article.

    1. J Guhlke says:

      Hi Lwaxana and Way to Go! Salmon is truly one of the best super-foods out there for any diabetic, and even for non-diabetics as well. When it comes to salmon, eat away, it is not easy to go wrong.
      All the Best. Jay

  3. eden says:

    Jay, I suffered from Type 2 Insulin Resistance for several years. All the doctors wanted to discuss was loosing weight. Its always the answer to everything.

    This article really is a blessing. I am going to print it out and put it on my fridge so that I can use the information regularly!

    1. J Guhlke says:

      Hi Eden, Thank you for stopping by and reading my new article. I have dedicated this site to helping type 2 diabetic and prediabetic people understand just what they are up against. I do hope you don’t stop trying to loose weight if you are even slightly over though. It is true that obesity is the #1 cause of type 2 diabetes, but yes there is more than just weight loss to eating healthy. How would you like to see the day when you can cancel your diabetes doctor appointments? If you can stand it, I encourage you to read more of my site articles and you may, in time, just pick up exactly what you need to do that.
      I wish you all the Best today and through 2018. Jay

  4. brad says:

    This is a great article. I started following a diabetic diet a while back, even though I do not have diabetes.
    it makes such a difference to have almost everything balanced in your body, and how easy it can be done just through diet. Keep up the good work.

    1. J Guhlke says:

      Hi Brad, I am so glad to hear your endorsement of a diabetic diet, it is actually the typical response I get when someone actually does follow one. I appreciate that you found this article to your liking, I too learned quite a bit during my writing it. Oh, and I do intend to keep up the good work, and invite you back to check me out in the future.
      All the best now in through 2018. Jay

  5. Stefan says:

    Great article. I always like to learn more about effective nourishment. The information on proteins is very interesting but what to eat that is good for you I like best.

    1. J Guhlke says:

      Hi Stefan, and welcome to my site. Thank you for leaving me a comment, it is always nice to hear that someone appreciates my work and research. Please look around on the site, and comment on any other posts you find interesting as well.
      All the best for 2018. Jay

  6. Hello Jay,
    I think that this article is great. They way you laid out this information will help any diabetic and might even save their lives. I am happy that your cured your own diabetes. And this website will help a lot of people.

    1. J Guhlke says:

      I did have to work at it, but I am hoping that doesn’t dissuade others from trying to cure theirs. I’m glad you liked the article, i tried to stay on a level that most readers would actually read and could understand, and at the same time learn something beneficial.
      All the Best and wish you a most prosperous 2018.

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