5. Choose lean and plant based protein sources
Red meat such as beef and lamb and processed meats such as bacon, ham and sausages contain high levels of saturated fat which can contribute to weight gain. Keeping a steady weight is important in the management of type-2 diabetes. Processed, red meats are also linked with heart disease.
But you don’t have to turn vegetarian or vegan if you have type 2 diabetes! Opt for leaner cuts of meat such as turkey or chicken breast (avoiding the skin and fattier darker parts such as the legs and wings). Lean animal proteins also include eggs, low fat dairy and fish.
You can also experiment with plant based foods to fulfil your protein intake. Beans, peas, chickpeas, quinoa, lentils, nuts and seeds are all rich in protein and low in saturated fat. Some of these plant based foods are fairly high in carbohydrates too, such as beans, so be mindful of these if you’re aiming to eat a low carbohydrate diet.
Red and processed meats are high in saturated fat so opt for chicken or turkey breast, eggs, fish, low fat dairy, beans, pluses, nuts and seeds for your protein intake instead.