Proteins (Dairy)

1) a ) Best protein foods to consume :

 Lean meats such as beef, lamb, veal, pork, kangaroo

Explanation : Protein, omega-3 fatty acids, vitamin B12, niacin, zinc, and iron are all found in lean
red meat.Lean red meat, trimmed of visible fat and taken as part of a low-saturated-fat diet, has no
effect on cardiovascular risk factors (plasma cholesterol levels or thrombotic risk factors).

 Tuna
Explanation : Tuna fish's high amounts of omega-3 fatty acids may assist to lower levels of omega-6
fatty acids and LDL cholesterol that can build up inside the heart's arteries.

 Chicken
Explanation: Chicken is a good source of amino acids because of its lean protein.
Amino acids help our bodies develop muscular tissue, which is especially essential as we get
older.Higher protein consumption has also been demonstrated to help preserve bone mineral density
in studies.Chicken consumption can assist to create stronger muscles and promote healthier bones,
reducing disorders like osteoporosis.

 Fish (all types)

Explanation : Fish which is high in protein, can help decrease blood pressure and minimise the risk of
heart attack or stroke.
 Seafoods such as fish, prawns, crab, lobster, mussels, oysters, scallops and clams.

b ) Best dairy proteins food to consume :

 Greek yoghurt
Explanation:It is one of the best dairy protein product to consume because Greek yoghurt is strained
one or two times more than conventional yoghurt, removing more liquid, concentrating the product,
and increasing the amount of protein per serving.
 Eggs
Explanation : Each egg has roughly six grams of protein and a variety of beneficial amino acids. Getting
our daily dose of protein can help us lose weight, gain muscle mass, reduce blood pressure, and strengthen
our bones.

 Low-fat milk
Explanation : Because the removal of some fat improves the amount of protein per serving, low-fat milk
may have a slightly greater protein content per serving compared to whole milk.
 Cottage cheese
Explanation : Cottage cheese is a good source of dairy protein since it is a low-calorie, mild-flavored cheese.
Cottage cheese is a good source of protein and other minerals.It's often utilised by athletes and in weight-
loss programmes for these reasons.

2 ) Basic protein products that can be consumed by diabetic patient :

a) Lean meat

Reason :For a diabetic patient, lean meats are the superior option.Lean meats are the best option for
the diabetic patients because people with diabetes should choose lean meats to limit their intake of
unhealthful fats.They should choose lean meats and start avoiding saturated and trans fats are
unhealthy fats. These unhealthy fats can boost cholesterol levels and put you at risk for heart
disease.Lean meats have 35 calorie per serving . People with diabetes should avoid high fat and
processed meats. High fat meats contain 8 g of fat and 100 calories per 1-oz serving.

b) Oily fish
Reason : Fish is a good food for people with diabetes. Protein provides some of our energy needs and
omega 3 may help our heart health. Low levels of vitamin D are common in people with diabetes, so
including fish in the diet is a good way to add to your dietary vitamin D intake. Oily fish is a
particularly good source of omega 3 which is why we’re advised to eat at least one portion of oily fish
a week.

c) Mozarella cheese
Reason : Some cheeses, particularly fresh cheeses, can even assist those who aren't diabetic lessen
their chance of developing the disease. Mozzarella cheese is a low-sodium choice that also contains
protein. More salty cheeses, such as feta and halloumi, should be avoided by diabetic patients.
 d) Plain milk
Reason : Plain milk can be consumed by diabetic patients because Plain milk contains roughly 5g of
naturally occurring sugar per 100mL on average (lactose). Plain milk contains less total sugar than
flavoured milk since it contains no added sugar.
e) Skinless chicken,skinless turkey
Reason : Chicken can be a great option for people with diabetes. All cuts of chicken are high in
protein and many are low in fat. When prepared in a healthy way, chicken can be a great ingredient in
a healthy diabetic eating plan.
f) Hard-boiled eggs
Reason : If you have diabetes, a hard-boiled egg is a convenient high-protein snack. The protein will
help you stay full while not impacting your blood sugar levels. Protein delays not just digestion but
also glucose absorption. If you have diabetes, this is quite beneficial.

g) Cottage cheese
Reason : Cheese is often strong in protein, which is beneficial for balancing blood sugar rises caused
by carbohydrate consumption alone. They take longer to burn off when consumed jointly. Protein also
makes individuals feel fuller for longer, limiting their desire for bad meals.

3 ) The worst protein products for diabetic patients :

a ) Cheddar cheese

Reason : Cheddar cheese consists of too many sodium. Sodium should be limited in the diet of diabetic
patients since it might raise the blood pressure and cause cardiovascular issues. Certain cheeses have a greater
salt content than others.

b ) Red meats

Reason : Red meats should not be consumed by diabetic patient because Even tiny amounts of red meat, such
as beef, hog, or lamb, might raise your diabetes risk. According to a 2020 study, consuming just 50 grams of
red meat or fish per day might increase diabetes risk by 11%. Additionally, patients with diabetes should
avoid or restrict their consumption of breaded, fried, and high-sodium meats.

c ) Poultry with skin

Reason : The skin found on poultry, such as chicken, is high in saturated fat. High-heat cooking methods, such
as grilling, have also been shown to raise diabetes risk and make diabetes treatment more difficult for
individuals who currently have it.

d ) Fruit-flavored yoghurt

Reason : Plain yoghurt might be a healthy choice for diabetics. Fruit-flavored yoghurts are usually
manufactured with nonfat or reduced fat milk and are high in carbohydrates and sugar.In fact, a 1-cup (245-
gram) serving of fruit-flavored yoghurt might have roughly 31 grammes of sugar, accounting for
approximately 61 percent of the calories.Frozen yoghurt is widely regarded as a healthier alternative to ice
cream. It can, however, contain just as much, if not more, sugar as ice cream.