Question of the week: How much protein should I eat?

One of my readers has sent me the following question, "Since I've been diagnosed with diabetes, a lot of people have given me advice about how much carbohydrate and fat to eat. I'm wondering about protein. How much protein should I get in my diet and from what foods besides meat?"

The recommendations for protein for people with diabetes are the same as for people without. However, before you take this recommendation, be sure to check with your medical practitioner to ensure you are not experiencing any kidney problems.

Your protein intake should be between 10-20% of your total calorie intake. For example, if you are eating 1800 calories for the day, between 180-360 of those calories (45g-90g) should be protein.

There are many other sources of protein other than meat:

Legumes are good sources of protein. Chick peas, beans, and lentils can be used in many delicious ways and are full of nutrients. Dairy products such as eggs, milk, and cheese are also good sources (watch your portion sizes for fat/cholesterol content). Tofu, tempeh, and other soy products (i.e. milk, edamame) are even more choices for non-meat sources of protein.

The Nutty Truth

In addition to being a good source of protein, nuts and seeds are also chock full of vitamins, minerals, and other nutrients. The fat that nuts and seeds contain are of the unsaturated type which is considered "good" fat which our bodies require. Although nutrient dense, portion size is very important with nuts due to their calorie and fat content.

A handful is a good guide - it equals approximately 1 ounce. Try to stay with 1.5 oz for a serving. They make a very satisfying snack or sprinkled on top of a salad for extra protein and an added crunch. Flax seeds are great to add to yogurt smoothies or to sprinkle on top of oatmeal.

*Almonds: High in calcium, potassium, magnesium, and zinc. Also contain folic acid phosphorus, and iron. Almonds contain about 18% protein.

*Brazil Nuts: Rich in calcium, magnesium, thiamine (B1), and potassium. They also contain significant amounts of B6, zinc, and iron.

*Cashews: These nuts contain large amounts of calcium, magnesium, iron, and zinc. In addition to those minerals, cashews also are a source of phosphorus and potassium.

*Chestnuts: Although high in carbohydrates, chestnuts are a source of B-complex vitamins, calcium, potassium, magnesium, and iron.

*Flaxseeds: High in protein and rich in essential fatty acids. Flaxseeds also contain calcium and phosphorus.

*Hazelnuts (aka filberts): High in fiber and a good source of calcium, iron, magnesium, potassium, and vitamins A, B, and E.

*Macadamia: These nuts are rich in magnesium, calcium, potassium, iron, vit B1 (thiamine), and B3 (niacin).

*Peanuts: Very rich in protein (26%) and an excellent source of B vitamins (thiamine, riboflavin, and niacin). Peanuts also contain potassi8um, magnesium, calcium, and iron.

*Pecans: A good source of calcium, iron, magnesium, and potassium as well as being high in fiber! These nuts also contain small amounts of vitamins A, B, C, and E.

*Pine Nuts: These nuts contain iron, magnesium, potassium, and folic acid. Another nut that is a rich source of fiber.

*Pistachios: A good source of calcium, magnesium, potassiu, iron, folic acid, and B6 and C.

*Pumpkin Seeds (pepitas): Rich in iron, calcium, phosphorus, and vitamins A and B. Pumpkin seeds are very high in protein (29%) as well.

*Sesame Seeds: Rich in iron, calcium, and vitamins A, B, E.

*Sunflower Seeds: A good source of calcium, iron, and rich in omega-6 fatty acids.

*Walnuts: Rich in vitamin E, copper, and magnesium. Walnuts also contain potassium, vitamin B6, B1 (thiamine), and essential fatty acids.

Storage:
Nuts should be stored in cool, dry conditions in airtight containers away from the light. Due to their high fat content, many nuts benefit from storage in the fridge or freezer to prevent rancidity.

Look for dry roasted, raw, unsalted or low-salt varieties when possible.