What are proteins?

Protein is broken down into amino acids. Amino acids are used to repair and replace body tissues. Protein has much less effect on your glucose levels than carbohydrates. It does not easily turn into glucose.

Protein is found primarily in meat, fish, poultry, eggs, cheese, milk, nuts and dried beans. It is recommended that you eat 2-3 servings per day. Select lean meats, poultry, and low-fat or fat-free dairy and beans (remember that some dairy choices and beans count as carbohydrates, too).

understanding protein measurements…

The following tables break down the popular proteins we eat daily by grams.

Meat and Meat Substitutes	1 choice = 0 grams of carbohyhdrate, 7 grams of protein, 3-8 grams of fat and 45-100 calories
Meat (1 ounce)	Meat Substitutes

(!) Beef	Turkey	Cottage Cheese	1/4 cup
Chicken	Pork	(!) Cheese	1 oz.
Fish	Salmon	Egg	1
(!) Hot dog	Shellfish	Tofu	1/2 cup
Lamb	Tuna	(!) Peanut butter, almond butter	1 Tbsp

Plant-Based Proteins: count as 1 meat and 1 starch or 1 carbohydrate

(+) Baked beans	1/2 cup	(+) Lentils	1/2 cup
(+) Beans, cooked (black, lima, pinto)	1/2 cup	(+) Black-eyed peas	1/2 cup
(+) Hummus	1/3 cup	(+) Split peas	1/2 cup
		(+) Refried beans	1/2 cup

(+) More than 2 grams of dietary fiber per serving

This site is for educational purposes only. Talk to your doctor or healthcare provider before making any decisions about your health.