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https://www.bluecircle.foundation/food/plant-based-protein
Plant based protein
CARBS
5 grams
PROTEINS
20 grams
FATS
10 grams
Advisable for a low-carb diabetes approach.
Quantity: 100 grams
Glycemic Index: Varies
Glycemic Load: Varies
Fiber: 3 grams
Key Nutrients: Protein, fiber, vitamins, minerals
Health Impact: Low impact on blood sugar due to minimal carbohydrate content and slower digestion.
💉 Suggested Bolus
Consider pre-bolusing insulin if needed.
🍽️ Best Paired With (Veg)
- Grilled vegetables with tofu – Balanced meal with fiber, protein, and healthy fats
- Edamame salad with avocado – Provides a mix of nutrients and slow-release energy
🍽️ Best Paired With (Non Veg)
- Grilled chicken with sautéed spinach – Protein-rich meal with low-carb vegetables
- Salmon with roasted asparagus – Omega-3 fatty acids and fiber for blood sugar control
🥄 Smart Substitutes
- Tofu – High in protein and low in carbs, helps stabilize blood sugar levels
- Edamame – Rich in plant-based protein and fiber, slows down glucose absorption
⏱ Blood Sugar Timeline
- 0–15 min: Contributes to satiety without causing blood sugar spikes
- 30–60 min: Helps maintain steady energy levels
- 2–3 hr: Supports sustained blood sugar control
“Incorporating plant-based proteins into meals has been a game-changer for many in managing blood sugar levels effectively.”
— BCDF community member
— BCDF community member
🧠 Lowering Impact Tip
Pair with non-starchy vegetables and healthy fats.
🤔 FAQs about Plant based protein
Can plant-based proteins help with blood sugar control?
Yes, plant-based proteins are often lower in carbs and can help stabilize blood sugar levels.
Are there any vegetarian options that can support a low-carb diet?
Absolutely, options like tofu, edamame, and vegetables can be excellent choices for a low-carb vegetarian diet.
Have a question about Plant based protein or any other topic related to diabetes?
Schedule a free session with one of our trained peer supporters who live with diabetes.
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