Making thoughtful protein choices is an important part of managing diabetes, as these decisions not only affect blood sugar levels but also contribute to overall health, especially heart health—a major concern for people with diabetes. Protein plays a crucial role in keeping you satiated without causing spikes in blood sugar like some carbohydrates can. By focusing on heart-healthy options, you can support both your heart and overall well-being while still enjoying satisfying and nutritious meals that are diabetes-friendly.
When you know how to pick the right proteins, you can nourish your body, protect your heart and still enjoy food that’s genuinely delicious. To help guide you, we asked dietitians to share their top recommendations for heart-healthy proteins that are perfect for individuals with diabetes—here’s what they recommend.
1. Nuts
Nuts are considered an ideal heart-healthy protein for individuals with diabetes due to their nutrient-dense profile and numerous health benefits. Rich in unsaturated fats, fiber and plant-based protein, nuts help improve cholesterol levels, reduce inflammation and support overall heart health. Walnuts specifically may be associated with a 19% lower risk of cardiovascular disease, 21% lower risk of coronary heart disease and 17% lower risk of stroke when consumed one or more times per week. Additionally, nuts have a low glycemic index, meaning they cause minimal impact on blood sugar levels, and their high magnesium content aids in improving insulin sensitivity.
2. Sardines
“Sardines may not be the most obvious of protein sources, but they’re convenient and a nutritional powerhouse for people with type 2 diabetes,” shares Johannah Katz, M.A., RD, LDN, an Orlando-based registered dietitian. “Sardines are packed with protein (about 23 grams per 3.75-ounce can) and omega-3 fatty acids; they help stabilize blood sugar, reduce inflammation and improve heart health. They’re also rich in taurine, which supports glucose regulation,” Katz says. Data has shown that a sardine-enriched diet may improve insulin sensitivity and reduce insulin resistance.
3. Beans and Pulses
“Low in fat, but higher-protein and -fiber foods, like beans and pulses, are ideal for people looking to follow a heart-healthy eating pattern or manage other metabolic conditions like diabetes or metabolic syndrome, shares Mary Ellen Phipps, M.P.H., RDN, LD, a registered dietitian and author of The Easy Diabetes Cookbook. “They contain 7 to 8 grams protein per ½-cup cooked serving as well as 8 grams fiber per ½ cup.” Plus, they are versatile and affordable and can easily be added to a variety of meals, making them a simple and delicious choice for maintaining both heart and overall health. A meta-analysis showed that pulse intake was linked to improved glucose responses, and long-term trials reported meaningful improvements in hemoglobin A1C, fasting glucose, fasting insulin and markers of insulin resistance.
4. Tofu
Tofu is another fantastic heart-healthy protein option for people with diabetes, offering a host of benefits in a delicious and versatile package, says Patricia Kolesa, M.S., RDN, founder of Dietitian Dish LLC. Made from soybeans, tofu is naturally low in saturated fat and cholesterol-free, which makes it a great choice for protecting heart health. “Most of the fat in tofu is polyunsaturated fats, which has been shown to benefit heart health and improve dietary cholesterol,” says Kolesa. It’s also a rich source of plant-based protein and contains important nutrients like calcium and iron. For those managing diabetes, tofu can help maintain steady blood sugar levels, thanks to its low glycemic index. Plus, it’s incredibly adaptable in the kitchen. “Some easy ways to add tofu into your diet are through smoothies, stir-fries and soups,” notes Kolesa.
Megan Huff, RD, a registered dietitian and owner of Nutrition by Megan, adds that tofu is a source of isoflavones, plant-based compounds known to have antioxidant properties. “Isoflavones may reduce the risk of heart disease,” she says. Recent data showed that soy proteins and isoflavones were linked to statistically significant decreases in total cholesterol and LDL “bad” cholesterol levels among subjects with diabetes.
5. Eggs
Eggs have a rich nutrient profile and low impact on blood sugar levels. One large egg contains about 6 grams of high-quality protein, which helps stabilize blood sugar by slowing down the digestion process and promoting sustained energy. Additionally, eggs are low in carbohydrates, with less than 1 gram per egg, making them an ideal food for maintaining glycemic control in individuals with diabetes. Research has shown that consuming eggs as part of a balanced diet can support weight management, which may aid in reducing the risk of cardiovascular complications common in diabetes.
Contrary to past misconceptions linking eggs to high cholesterol, recent studies indicate that moderate egg consumption does not significantly increase the risk of heart disease in people without preexisting health conditions. For instance, a 2018 study published in the American Journal of Clinical Nutrition found that individuals with type 2 diabetes who consumed 12 eggs per week for three months experienced no adverse cardiovascular effects. Instead, the inclusion of eggs in their diet contributed to improvements in HDL (“good”) cholesterol levels.
6. Greek Yogurt
Greek yogurt is a protein-rich dairy product that is thick, creamy and naturally lower in sugar compared to regular yogurt (assuming you aren’t choosing a variety with added sugars). A typical serving of nonfat Greek yogurt contains approximately 20 grams of protein, aiding in blood sugar control by promoting a gradual release of glucose into the bloodstream. Additionally, the probiotics found in Greek yogurt support a healthy gut microbiome, which has been linked to improved insulin sensitivity and reduced inflammation, both critical factors in managing diabetes. From a heart-health perspective, Greek yogurt is a source of calcium and potassium, nutrients that help regulate blood pressure and support cardiovascular function.
7. Quinoa
Quinoa is considered a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This makes quinoa an ideal plant-based protein source for maintaining muscle mass and supporting overall health. Additionally, quinoa has a low glycemic index of approximately 53, which means it causes a slower and more stable rise in blood sugar levels compared to high-glycemic foods. This is particularly important for diabetes management, as it helps minimize blood sugar spikes and supports better glycemic control.
Quinoa is also a source of dietary fiber, with about 5 grams of fiber per cooked cup, which contributes to improved heart health. High fiber intake has been linked to reduced levels of LDL (“bad”) cholesterol and lower risk of cardiovascular diseases. Furthermore, quinoa contains beneficial nutrients such as magnesium and potassium, which are essential for maintaining healthy blood pressure levels. Studies have shown that incorporating whole grains like quinoa into a balanced diet can reduce the risk of diabetes-related complications while promoting heart health.
How Diabetes Can Impact Your Heart Health
Living with diabetes means being mindful of your overall health, and one crucial area to focus on is your heart. People with diabetes are twice as likely to develop heart disease compared to those without the condition. High blood sugar levels over time can damage blood vessels and nerves, increasing the risk of conditions like high blood pressure, stroke and coronary artery disease.
When managing both diabetes and heart health, diet plays a significant role. Protein is an integral part of a healthy diet, but choosing the right type is essential. Opt for lean protein sources, such as chicken, fish, beans or plant-based options, that are low in saturated fat. Additionally, check for added sugars in some ultra-processed proteins that could impact blood sugar levels. By making careful choices, you can nourish your body while protecting both your heart and your overall well-being.
The Bottom Line
incorporating heart-healthy proteins into a diabetes-friendly diet is essential for maintaining overall health and managing the condition effectively. Foods like fish rich in omega-3s, lean poultry, beans, nuts and plant-based proteins offer excellent options to support heart health while keeping blood sugar levels in check. By making thoughtful dietary choices and staying mindful of portion sizes, individuals with diabetes can enjoy nutritious meals that promote a healthier heart and improve their quality of life.