High Protein Foods for Diabetics

What should I look for when choosing from these foods?

Of the 100 foods on this page, 100 are rated Low GL (GL ≤10), 0 are Moderate (GL 11-19), and 0 should be Limited (GL ≥20). The average GL per 100g is 2. Click any food for its full glycemic profile, portion size comparison, and better alternatives in the same category.

What portion size should I aim for?

Pairing is as important as portioning. Adding protein and fiber to any meal with these foods slows gastric emptying and creates a smoother glucose curve. The difference between eating a food alone versus as part of a balanced meal can be 20-40% in peak blood glucose.

Are there even better options outside this list?

Each food page includes a Better Alternatives grid — 4 lower-GL foods in the same category. Use those to discover swaps you may not have considered. Sometimes the difference between two similar foods is 10+ GL points.

What about combining multiple foods from this list?

Combining multiple foods from this list compounds the glycemic load. The total meal GL is roughly the sum of each food's GL. If you eat two foods rated Moderate (GL ~15 each), your total meal GL is ~30 — in the high range. Balance your plate: one carb choice, generous vegetables, and a protein source.