05 April 2009

Protein has little or no effect on your blood sugar, so every time you mix some protein into your meals, you automatically lower the blood sugar impact of your meal. Protein also helps keep hunger at bay between meals, facilitating weight loss. Some doctors warn against consuming too much protein if you have diabetes because of the strain it puts on the kidneys and the saturated fat in red meat, it contributes to insulin resistance. So, how you get lean protein?
  1. Go to the sushi station. You also can find it in a supermarkets, sometimes they have very own sushi chefs on-site, boxing up fresh fish and rice combination plates. If you need a quick, prepackaged meal, go to the : Sushi delivers protein and some fiber and is generally low in calories. One piece of a California roll has just 30 calories and less than a gram of fat. But keep away from the soy sauce, it’s very high in sodium, or you can ask for the low-sodium.
  2. Don't forget the eggs. Eggs are an excellent and inexpensive source of protein and the most nutritionally complete of all protein sources. One large, hard-boiled egg contains 7 grams of protein and has just 2 grams of saturated fat. Use the egg whites and throw out the yolks, if you want to avoid the saturated together. Eggs contain fair amount of saturated cholesterol, not dietary cholesterol.
  3. Go for ground sirloin. This was the leanest ground beef. A 3-ounce serving has 196 calories and 10 grams of fat. The next leanest is ground round (for 218 calories, 13 grams of fat), then ground chuck and ground beef (both about 231 calories, 15 grams of fat).
  4. Two servings of red meat per person per week at most. Red meat contains saturated fat, and one study found that women with type 2 ¬diabetes who ate more red meat were more likely to develop heart disease than women with diabetes who ate less. Other research showed that the more red meat women ate over almost nine years, the more likely they were to develop type 2 diabetes.
  5. Skip the bacon and hot dogs. They can increase the risk of developing diabetes more than red meat.
  6. Pick up pork chops or a lean pork loin. Pork loin is very lean meat and isn't too expensive. Throw a couple of chops on the grill (dress them up first with a low-calorie garlic–lime juice marinade, or with chili and garlic powders) for a quick dinner. Each is just 129 calories, with a healthy 16 grams of protein.
  7. Buy a package of chicken tenderloins to keep in your freezer for quick meals. Each tenderloin weighs about 11⁄2 to 2 ounces, which makes portion control easy for you. Two tenderloins are roughly equal to one 3-ounce serving, which is about the size of a deck of cards.
  8. Choose turkey or chicken breast at the deli counter. Lean slices of meat on whole-wheat bread topped with mustard and baby spinach leaves make a healthy. Skip the salamis and bolognas. Good second choices are lean ham and roast beef, just stick to two slices or 11⁄2 ounces of meat in your sandwich.
  9. Go get frozen edamame. These green soybeans have more protein than beef and non if the saturated fat. You can eat it as a snack, in or out of their shell, just steam them and add a little salt. You can also add them to soups and salads.
  10. Get your fill of fish from cans or pouches. Canned salmon is a smart choice not only for convenience but for health. That's because most canned salmon in the United States is wild-caught fish versus farmed fish and therefore may contain fewer contaminants. Researchers recently found that people who had the highest levels of omega-3 fatty acids in their blood were 53% less likely to report feeling mildly or moderately depressed.
  11. Buy seafood to stash in the freezer. Vacuum-packed sole, cod, shrimp or salmon fillets, which are flash-frozen, are the next best thing to fresh fish. You can thaw the fish in the fridge overnight or defrost it under cool running water.

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