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Listen to Story India has a high burden of diabetes cases, particularly type 2 diabetes, which often develops due to lifestyle choices. One of the best ways that doctors recommend to manage type 2 diabetes is switching to a high-protein diet that steps away from the traditional Indian thali, which is usually rich in carbohydrates. Carbohydrates can cause a high blood sugar spike which can make the condition worse , whereas high-protein foods are known to stabilise blood sugar levels.
What is a high-protein diet? A high-protein diet refers to a diet that contains more than 16% of the total energy as protein in a meal. India's medical research body, the Indian Council of Medical Research, has recommended that 10% to 15% of the energy we need every day should come from proteins in our daily diet. The estimated average requirement for protein intake is 0.
66g of protein per kg/day for healthy men and women, the medical panel suggests. This means that a person who is 65 kg should consume at least 43 grams of protein per day. Soumita Biswas, Chief Clinical Nutritionist, Aster RV Hospital, says that this diet can increase satiety and reduce hunger as well as the tendency to over-eat, which is fundamental in weight management.
"High-protein diets are known to reduce blood sugar spikes and higher insulin sensitivity, retaining muscle mass, which is an important aspect of metabolic health," said Soumita Biswas. What does a high-protein diet look like for vegetarians? A well-planned vegetarian diet can provide plenty of protein through a variety of nutritious options. Legumes like lentils, chickpeas, black beans, and kidney beans offer substantial protein and fibre, which help regulate blood sugar.
"Soy-based foods such as tofu, tempeh, and edamame are versatile plant proteins that fit easily into many recipes. Low-fat dairy options like yogurt, cottage cheese, and milk provide not only protein but also calcium and other nutrients," adds Soumita Biswas. Other sources of protein that should be added to a vegetarian diet for people with type 2 diabetes include nuts and seeds.
"Almonds, walnuts, chia, flax, and pumpkin seeds, are excellent sources of protein and healthy fats, while nut butters make for convenient, protein-rich snacks," says Biswas. It is best to reduce the intake of wheat rotis and rice as they have a high glycemic index which can spike the blood sugar level very quickly. "Whole grains like quinoa, buckwheat, and whole-grain bread or pasta contain more protein than refined grains and provide all essential amino acids," the nutritionist says.
For vegetarians who can eat eggs, these foods are a valuable high-quality protein source. Plant-based protein powders—like those made from peas, rice, or hemp can help meet daily protein needs. However, the expert says that protein powders should be first consumed after consulting a healthcare professional.
Protein supplements can also be an option but should be taken only under the guidance of a doctor, dietitian, or healthcare professional..
