5 Plant-Based Proteins to Eat for Insulin Resistance

Benefits of Plant-Based Protein for Insulin Resistance

When plant-based proteins are incorporated into your eating pattern, they can be powerful in reducing insulin resistance, says Elizabeth Huggins, RDN, CDCES, a registered dietitian at Hilton Head Health. Plant-based proteins contain both protein and fiber and tend to be low in saturated fat. A diet high in saturated fat may be linked to insulin resistance and chronic inflammation, potentially leading to diabetes. Eating plant-based proteins, however, encourages higher fiber intake, potentially lowering the risk of chronic disease.

Additionally, because fiber is indigestible in the small intestine and arrives in the colon intact, the beneficial bacteria in the colon use the fiber as an energy source to make short-chain fatty acids. These short-chain fatty acids may play a role in improving glucose intolerance and insulin sensitivity.

The 5 Plant-Based Proteins You Should Be Eating for Insulin Resistance

1. Dry Beans

Dry beans are a staple in many cuisines around the world. One cup of dry beans contains 15 grams of protein and 15 grams of fiber. When soaked and cooked, dry beans are a low-glycemic-index food, meaning they don’t raise blood sugar quickly. Beans are also good sources of magnesium, a mineral that may play a role in glucose metabolism and improve insulin sensitivity.

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Huggins says dry beans are also affordable and easy to prepare for delicious soups, salads, and bowls. Not sure how to cook dried beans? Follow our guide to make some of our favorites, including Sweet Potato & Black Bean Chili and Bean Salad with Lemon-Cumin Dressing.

2. Lentils

Like dry beans, lentils are full of protein and fiber, providing 15.5 grams of protein and 13.5 grams of fiber per cup. Research notes that the protein in lentils may block digestive enzymes from accessing the starch, lessening the amount of glucose your body can absorb from them.

Our guide explains how to make perfect lentils every time. Then you can enjoy them in an array of dishes, from Mixed Greens with Lentils & Sliced Apple to Braised Lentils & Kale with Fried Eggs.

3. Split Peas

Split peas are dried and halved green peas with a shorter cooking time. One cup of cooked split peas contains 16 grams of protein and 16 grams of fiber. Soaked and cooked split peas contain resistant starch, which brings down their glycemic load, lessening their blood sugar impact.

Try split peas to add color and creaminess to satisfying grain bowls, such as our Turmeric Rice Bowl with Garam Masala Root Vegetables and soups like our Butternut Squash Soup with Avocado & Chickpeas.

4. Chickpeas

Fiber- and protein-packed chickpeas have 14.5 grams of protein and 12.5 grams of fiber for every cup cooked. While they contain starch, these beige-colored gems also have a unique chemical makeup that makes their starches harder to digest, slowing down carbohydrate digestion and absorption. The result? Potentially lower rises in blood sugar levels.

Try chickpeas to add color and creaminess to satisfying grain bowls, such as our Turmeric Rice Bowl with Garam Masala Root Vegetables and soups like our Butternut Squash Soup with Avocado & Chickpeas. If you have an air-fryer, pop these ball-shaped beans into the appliance to make Air-Fryer Crispy Chickpeas or grab a baking sheet and make these Cinnamon-Sugar Roasted Chickpeas in your oven.

5. Edamame

Edamame has 18 grams of protein and 8 grams of fiber per cup. Soy products such as edamame may positively impact blood sugar regulation, influencing insulin signaling and improving glucose uptake, metabolism, and insulin sensitivity.

Conveniently sold as a frozen item in grocery stores, you can cook these shelled baby soybeans as a filling ingredient in our Herbed Corn & Edamame Succotash and Egyptian Edamame Stew. As a complete protein, edamame lends itself well to one-dish meals like Slow-Cooker Edamame-Rice Bowl with Cherries & Pecans and Crispy Rice Salad with Cucumber & Edamame.

The Bottom Line

Regularly incorporating plant-based proteins into your diet may improve glycemic control, blunt blood sugar levels, and decrease insulin resistance. Dry beans, lentils, split peas, chickpeas, and edamame are five excellent plant-based protein sources that may help combat insulin resistance because of their rich protein and fiber content.

FAQs

Q: Can I still enjoy plant-based proteins if I have dietary restrictions?
A: Yes, many plant-based protein sources are gluten-free, dairy-free, and suitable for vegans and vegetarians.

Q: How do I incorporate plant-based proteins into my diet?
A: Start by substituting one or two plant-based protein sources into your meals each week. Experiment with different recipes and flavors to find what you enjoy most.

Q: Can I use plant-based proteins in combination with other protein sources?
A: Yes, combining plant-based proteins with other protein sources like lean meats, fish, and dairy can provide a balanced and nutritious diet.

Q: How do I choose the best plant-based protein sources?
A: Look for whole, unprocessed foods like beans, lentils, and split peas. Aim for a variety of protein sources to ensure you’re getting all the essential amino acids your body needs.

Q: Can I make plant-based proteins at home?
A: Yes, many plant-based protein sources can be easily prepared at home. Try cooking dried beans, lentils, and split peas in bulk and freezing them for future meals.