How Much Protein do Diabetics Need?

There is a surge in high-protein products, with it being added to many foods. And it’s not just protein shakes; now there are protein bars, cereal, yogurt, and even a high-protein latte from Starbucks.

A recent International Food Information Council survey found that the percentage of Americans trying to consume protein is on the rise: In 2022, 59% said they try to consume protein, 67% in 2023, 71% in 2024, and 70% in 2025. The survey also revealed that a high protein diet was the most common diet that Americans followed in the past year (https://ific.org/wp-content/uploads/2025/07/IFIC-Spotlight-Survey-Protein-Perceptions.pdf).

Other key findings of the survey:

• 1 in 3 say they have increased their protein intake over the past year
• 8 in 10 Americans are unaware or unsure of the amount of protein they should consume daily
• Half of Americans think protein provides benefits for muscle health/strength and endurance, as well as energy
• Americans’ top three preferred sources of protein are animal-based: meat, eggs, and seafood

What is Driving the Surge in High-Protein Foods?

There are many reasons for the surge in high-protein foods.

First, over the past decade, food companies have quadrupled the amount of high-protein products they sell worldwide—not because people need more protein, but because protein sells (https://www.sciencefocus.com/the-human-body/overeating-protein-driving-up-fat-levels).

Second, the popular keto diet focuses on low carbs and high fat foods like protein.

Finally, Ozempic and similar drugs have boosted protein demand in the food industry, as people seek protein to prevent muscle loss when losing weight quickly.

What is Protein Good For

Protein is an essential nutrient, also known as an macro nutrient. It helps maintain muscle mass and repair tissues. Because it takes hours to break down, it promotes fullness which reduces hunger and assists with weight loss.

How Much Protein Do We Need

The U.S. Department of Health and Human Services, along with the Department of Agriculture, released new dietary guidelines in January 2026, urging Americans to prioritize protein at every meal.

The new guidelines increased the recommended daily protein intake from 0.8 grams per kilogram of body weight to 1.2 to 1.6 grams.

Keep in mind that there are other factors to consider, such as if you are an athlete, pregnant, over 65, recovering from surgery, or have kidney disease. You should discuss how much protein you need with your doctor, endocrinologist, or diabetes dietitian.

Best Types of Protein

According to the American Diabetes Association, plant-based protein foods provide quality protein, healthy fats, and fiber. Whereas animal protein contains saturated fat and cholesterol, which can increase the risk of cardiovascular disease, plant-based proteins are healthier, containing more unsaturated fats, fiber, and flavonoids.

High quality and low-fat options include:

• tofu
• beans
• nuts
• lentils
• hummus
• fish and shellfish
• Reduced-fat cheese or regular cheese in small amounts
• Cottage cheese

If you want to eat meat, there are healthier choices such as:

• Poultry: chicken, turkey, and cornish hen
• Lean beef such as chuck and tenderloin

See the full list here: https://diabetes.org/food-nutrition/reading-food-labels/protein

Alternatives to eating meat from Johns Hopkins Bloomberg School of Public Health include: 

• Swapping beans, lentils, or chickpeas for meat
• Using tofu or tempeh in stir-fries, tacos, or curries
• Adding nuts and seeds to salads
• Oatmeal for breakfast
• Choosing whole grains instead of refined grains
• Trying Meatless Mondays

Issues with Too Much Protein

One function of our kidneys is to remove waste from our  bodies. They do this by filtering waste products, toxins, and excess minerals from the blood, converting them into urine. High-protein diets can stress kidneys by increasing the workload required to filter waste products such as urea and acid.

High-protein diets cause  the glomeruli (tiny blood vessels that filter waste) to work harder, a state known as hyper-filtration. Long-term, this can cause damage to the blood vessels.

If you have kidney disease, a high protein diet may accelerate the disease. This is concerning as people with diabetes are already at risk for kidney disease.

According to an article in PMC,  “Extra protein is not used efficiently by the body and may impose a metabolic burden on the bones, kidneys, and liver. Moreover, high-protein/high-meat diets may also be associated with increased risk for coronary heart disease due to intakes of saturated fat and cholesterol or even cancer. Guidelines for diet should adhere closely to what has been clinically proved, and by this standard there is currently no basis to recommend high protein/high meat intake above the recommended dietary allowance for healthy adults” (https://pmc.ncbi.nlm.nih.gov/articles/PMC4045293/).

Other potential issues include feeling constipated, bloated, or gassy.

Conclusion

Protein is vital for muscles and helps you feel full for extended periods. Plant-based foods are the best protein source for diabetics, though lean animal proteins like chicken and low-fat cuts of beef are also acceptable. To determine the amount that’s right for you, consult with your healthcare provider.

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“The obsession with protein is actually driven by the perception that more protein equals better health,” says Daphene Altema-Johnson, MPH, MBA, RDN, LD, a senior program officer at the Johns Hopkins Center for a Livable Future (CLF) and a registered dietitian.  

Disclaimer

Please remember this is not medical advice or intended to replace the advice of your doctor. These suggestions do not intend to cure any disease. Please do not self-diagnose and consult a professional for any health concerns before beginning new treatments.

Please keep an open mind; be a diabetic detective and do your own research; work with your healthcare team; see what works best for you, and monitor your blood sugars.