Protein Requirements

Here is a recent question from FOODPICKER.org

Question: Since I've been diagnosed with diabetes, a lot of people have given me advice about how much carbohydrates and fat to eat. I am wondering about protein. How much protein should I get in my diet and from what foods besides meat?

Answer: A typically protein requirement is 0.8 g per kilogram of body weight for healthy individuals. However, it is always best to check with your doctor, especially if you have kidney problems. Otherwise a general rule is to get 10-20% of your total calories from protein sources. It is best to spread out your protein consumption through the whole day, just like you spread out your carbohydrate intake daily. It can also be recommended that you consume protein and carbohydrate at a meal since protein helps to slow down the absorption of carbohydrates!

Protein is in all animal foods and some plant foods in a smaller amount. Plant foods that have a fair amount of protein in them are pinto, kidney, and red beans, lentils, tofu and split peas. Try to eat nonfat or skim milk products as a low-fat protein source. Eat at least 2 servings of fish such as salmon per week since eating fish provides healthy polyunsaturated fats called omega-3 fatty acids.