Why Protein Matters for Blood Sugar
Protein helps regulate blood sugar by slowing down the absorption of carbohydrates. For seniors, it also supports muscle maintenance, immune health, and satiety — all important for A1C control and healthy aging.
Top Lean Protein Sources for Seniors
✅ Animal-Based Proteins
- Skinless chicken or turkey - Low in saturated fat, high in protein
- Fish - Especially fatty fish like salmon or sardines, rich in omega-3s
- Eggs - A versatile, nutrient-dense protein source
- Low-fat cottage cheese or Greek yogurt - Also adds calcium and probiotics
- Lean cuts of beef or pork - Choose “loin” or “round” cuts and limit portions
✅ Plant-Based Proteins
- Tofu or tempeh - Low glycemic and great for stir-fries or salads
- Lentils - High in fiber and protein
- Chickpeas and black beans - Nutrient-dense and great in soups or bowls
- Quinoa - A complete plant protein with fiber
- Nuts and seeds - Especially almonds, chia, and flaxseeds (watch portion size)
Protein Tips for Seniors
- 💧 Stay hydrated — protein metabolism needs water
- 🍽️ Aim for protein in every meal to stabilize energy and blood sugar
- 🧂 Choose low-sodium and minimally processed options
- ⚖️ Balance is key — pair protein with fiber and healthy fats
Proteins to Limit or Avoid
While protein is essential, some types may raise A1C indirectly through added sodium, saturated fat, or sugar:
- Processed deli meats
- Sausages or hot dogs
- Bacon
- Breaded/fried meats and fish
- Protein bars or shakes with added sugar
👉 Always check the ingredient list and nutrition label.
Quick Reference Table
| Category | Smart Choices | Limit or Avoid |
|---|---|---|
| Animal Proteins | Chicken, Fish, Eggs, Greek Yogurt | Bacon, Sausages, Deli Meats |
| Plant Proteins | Lentils, Tofu, Chickpeas, Quinoa | Sugary protein bars/shakes |
Read another A1C Diet Guide: