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Maintaining blood sugar stability is essential for overall health, especially for individuals with diabetes or insulin resistance. Consuming appropriate portion sizes of protein-rich foods can help regulate blood sugar levels and prevent spikes. This article provides practical guidance on portion sizes for common protein sources.
Understanding Protein Portion Sizes
Protein-rich foods should be included in every meal to promote satiety and blood sugar control. Proper portion sizes ensure you get enough protein without overconsuming calories or affecting blood sugar levels negatively.
Typical Portion Sizes for Common Protein Foods
- Chicken or Turkey: 3 to 4 ounces (about the size of a deck of cards)
- Fish: 3 to 4 ounces
- Eggs: 1 large egg per serving
- Legumes (beans, lentils): ½ cup cooked
- Nuts and Seeds: 1 ounce (about a small handful)
Tips for Managing Portion Sizes
Using measuring cups or a food scale can help accurately gauge portion sizes. Incorporating a variety of protein sources and balancing meals with vegetables and healthy fats can further support blood sugar stability.