The Power of Protein: Managing Blood Sugar Levels Through Your Diet

Here at Sugar Fixed we are all about maintaining stable blood sugar levels, and for this your diet plays a crucial role. While most people focus on reducing sugar and carbs, protein is often overlooked as a key player in managing blood sugar levels effectively. Understanding how protein works and how to incorporate it into your meals can help you manage your blood sugar better, stay fuller for longer, and support overall health. I'm a big fan of the late, great Michael Mosley and his view was:

"Eating a balanced diet with plenty of protein, fibre, and healthy fats is crucial for managing blood sugar levels effectively. This combination helps keep blood glucose steady and reduces the risk of insulin resistance"

The Importance of Protein for Blood Sugar Management

Protein is a macronutrient that plays a vital role in stabilising blood sugar levels. Unlike carbohydrates, which can cause spikes and drops in blood sugar, protein has a minimal impact on blood glucose. It helps slow down the absorption of sugar into the bloodstream, providing a more steady release of energy throughout the day.

When you consume a balanced meal that includes protein, fat, and fibre, the protein helps to moderate the effects of carbs, preventing rapid spikes in blood sugar. This is especially important for individuals with insulin resistance or diabetes, where blood sugar regulation is often impaired.

Here’s how protein benefits blood sugar levels:

Prevents Blood Sugar Spikes: Protein reduces the rate at which sugar is absorbed into the bloodstream, preventing quick increases in blood sugar after meals.
Improves Insulin Sensitivity: A higher-protein diet can improve insulin sensitivity, meaning your body can better respond to insulin and keep blood sugar levels in check.
Increases Satiety: Protein is more filling than carbohydrates or fats, which helps you stay full longer, preventing overeating and stabilising blood sugar levels between meals.
Promotes Muscle Health: Maintaining muscle mass is important for blood sugar control. Muscles use glucose for energy, and the more muscle mass you have, the better your body can utilise sugar.

"Eat your dinner for breakfast"

Dr. Rangen Chatterjee

Protein-Packed Breakfast Ideas for Managing Blood Sugar

Some people find it hard to include protein into breakfast but getting it into your first meal of the day can help increase energy levels and reduce mid-morning snacking. Starting your day with a protein-rich breakfast can also have a positive impact on your blood sugar throughout the rest of the day. By balancing your breakfast with the right amount of protein, you can prevent blood sugar spikes and keep your energy levels stable.

So lets look at some Sugar Fixed ideas for protein-based breakfasts:

1. Eggs and Avocado Toast

Eggs are an excellent source of protein and contain essential amino acids that are easy for your body to absorb. Pair your eggs with a slice of whole-grain bread and top it with creamy avocado for some healthy fats. The combination of protein and fibre in the bread helps slow down sugar absorption, keeping you full longer.

2. Greek Yogurt with Nuts and Seeds

Greek yogurt is a protein powerhouse, and when paired with a handful of nuts and seeds (like almonds, chia, or flaxseeds), it becomes a nutrient-dense, blood sugar-friendly breakfast. This combination provides healthy fats, fibre, and protein, all of which help regulate blood sugar levels.

3. Protein Smoothie

Who doesn’t love a good smoothie?

With a little planning you can literally pack a meal into a glass, satisfying your appetite and nutritional needs. Plus smoothies are perfect when you’re on the go and want something healthy, tasty, energising and easy to carry with you.

All you need to do is whiz up your ingredients in a good blender. Add some ice if you prefer your smoothie cold. It will keep in the fridge for a day or so if you’re prepping in the advance.

This smoothie recipe really packs a punch combining proteins, good fats, fibres and antioxidants. Don’t worry if you don’t have everything, feel free to skip a couple of items or swap in others such as a quality protein powder.

4. Sunday morning brekkie wrap

You’ll be pleased to know that you don’t have to wait for Sunday mornings to try my Cooked Brekkie Wrap. This is a fab brekkie feast that will sustain you until your next meal, with a compliment of fibre, protein and good fats

In this recipe I’ve used:

• Good quality outdoor bred pork sausages (option to use veggie sausages or tofu)

• Scrambled eggs (free range / organic ideally - duck eggs are lovely and creamy for an alternative)

• Chopped avo

• Watercress

• Seaweed or spices to season

• Drizzle of olive oil.

• Your choice of wrap - go whole grain or low carb but always find a brand that skips the additives & nasties

5. Peanut Butter and Banana on Whole-Grain Toast

For a quick and easy breakfast, spread natural peanut butter on a slice of whole-grain toast and top with banana slices. The protein in the peanut butter, combined with the fibre in the whole grain and the slow-digesting carbs from the banana, provides a balanced breakfast that helps stabilise blood sugar levels.

Protein is essential in managing blood sugar levels because it helps slow sugar absorption, promotes satiety, and improves insulin sensitivity. Incorporating protein into your breakfast can help prevent blood sugar spikes and keep you energised throughout the day. By starting your day with protein-packed meals, such as eggs, Greek yogurt, tofu, or a brekkie wrap you can better manage your blood sugar levels and enjoy a more stable and healthy day.

Remember that a well-balanced diet—including adequate protein, fibre, and healthy fats—is key to maintaining optimal blood sugar control. With these simple, protein-rich breakfast ideas, you can kickstart your day on the right track and keep your blood sugar levels in check.

If you would like to work with me on an all round approach to blood sugar wellbeing then do get in touch.

Kate x

Kate Flowerdew - Sugar Fixed

Email Kate