Have you ever wondered how dietary protein affects type 1 diabetes (T1D)? With the new Dietary Guidelines for Americans, emphasizing protein, it’s an important time to understand how protein choices can impact glucose levels and overall T1D health. 

The new food pyramid, likened to an “upside-down pizza slice,” has sparked debate among experts, according to Jennifer Okemah, MS, RDN, CDCES, and owner of Salute Nutrition, who points out that registered dietitians (RDs) haven’t used the pyramid since 2011.  

“We use ‘MyPlate,’ which helps people visualize the ‘real estate’ of foods on a plate. Keep in mind, MyPlate for diabetes has different guidelines, because U.S. dietary recommendations are for the general public.”

“While the American Diabetes Association released a statement saying the new inverted pyramid will help with ‘chronic metabolic conditions like diabetes,'” Okemah disagrees. “The push is on saturated fat, animal proteins, and full-fat options —and there are cardiovascular indications in this population. Plus, it’s sending mixed messages like you need a glass of mile with every meal — and that’s simply not true.”

“The inverted pyramid highlights whole grains and recommends avoiding ultra-processed foods, which we love, but it’s something we’ve always recommended,” she explained.  

“The concern here is the big push on protein. We are not deficient in protein in the U.S.”  

So, what does all this mean for you? In this article, Okemah shares expert insights on protein consumption and debunks common protein myths for our T1D community. Let’s dive in. 

 

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What are the dietary guidelines for protein? 

“RDA guidelines for protein in adults were set at 0.8 grams per kilogram (g/kg), and that was to prevent a deficiency. The new dietary guidelines suggest 1.2 to 1.6 g/kg, but that’s not ‘new’ information either,” explained Okemah.

While it is a one-size-fits-all approach, individual needs can vary. Determining your ideal protein intake depends on your personal goals — whether you want to fuel performance for sports, gain muscle, or lose weight, for example. 

 

💡 “For most adults, 1.2 g/kg is a good place to start,” she said. “With T1D, your insurance company will likely cover an appointment with a registered dietitian to calculate your macros.” 

💡 Even with a calculation in hand, the important part is figuring out where you’re getting it from and how you’re implementing that every day (more on this below).  

 

“Protein is an essential macronutrient, so getting enough supports the immune system,” and that matters “first and foremost” to Okemah.  

Moreover, adequate protein intake is crucial when taking GLP-1 medications, as they’re closely linked to lean tissue and muscle loss. Although GLP-1s aren’t approved for use in T1D, they’re used frequently. 

 

Protein Myths Debunked: Separating Fact from Fiction in T1D Management 

Let’s clear up some common misconceptions about protein that could be affecting your daily life. Protein does more than build muscle —not all sources are created equal — and yes, protein can impact glucose levels, especially when eaten without carbs. Let’s set the record straight. 

 

MYTH #1: More Protein Builds More Muscle  

FACT: While protein is essential for muscle growth, consuming more than what your body needs won’t build extra muscle.  

Protein is catabolic (breaks down) and anabolic (rebuilds), meaning it breaks down into amino acids and then helps support your body’s structure, including tissues and muscles, the immune and nervous systems, even bones and blood vessels. The rest is broken down and excreted in urine. 

In simpler terms, Okemah likens protein to a construction site: demolishing a building and rebuilding a new one, with your body breaking down protein and repurposing it for what it needs. 

Unlike excess dietary fat (stored as adipose) and excess carbohydrates (stored as glycogen), amino acids can’t be stored for later use, she explained. Adding, excessive protein intake can be hard on the kidneys, even leading to kidney stones. 

 

MYTH #2: Protein Doesn’t Raise Blood Glucose 

FACT: Protein can raise glucose levels.  

People often ask Okemah, “Does protein require a bolus?” While it may seem counterintuitive, sometimes it does.  

Here’s how it works. “When carbohydrates are present, protein does not want to convert to glucose because protein is an amino acid ‘bricklayer’ that wants to build tissue. It doesn’t want to create energy.” 

“But if you’re on that construction site and the electricians (carbs) don’t show up and they need the electricity to run all of the equipment, then half of your workers (protein) switch jobs and help make energy instead.”

 

💡 “In the absence of carbs, about 50% of protein can be converted into glucose. So, yes, protein can affect glucose,” said Okemah. “The body will convert glucose out of anything it possibly can — it’s been doing that for thousands of years, and it’s what we’re designed to do.” 

 

However, the conversion from protein or fat to glucose is slow. “So, it doesn’t provide immediate energy for the brain, which is wired for glucose.” In turn, there can be brain fog, confusion, or memory recall issues.

“That’s why when we look at a plate of food, we reach for mashed potatoes first — our brains are wired to crave carbs.” 

 

MYTH #3: The Best Proteins Come from Animals 

FACT: No single source is the best.  

“All proteins break down into amino acids. There are 20 in total, 9 of which we have to get from food or risk a deficit,” said Okemah. “Both animal protein and soy provide all 9 essential aminos.” 

“While animal proteins are rich in essential amino acids, soy is a complete protein, too. It’s OK if you don’t eat animal proteins — you can eat soy or beans and multigrain or full grains, which are incredibly healthy choices.” 

 

Let’s simplify how protein works in the body: 

 

  • Dietary protein and peptides (like collagen) break down into individual amino acids, forming the body’s “amino acid pool.”
  • Your body draws from this “pool” as needed to build muscle and skin, immune components, enzymes, and hormones.
  • Incomplete proteins (missing some essential amino acids) add to the “pool.” Pair them with other protein sources to build a full amino acid profile.
  • For example:
    • Corn (low in lysine and tryptophan) + beans (high in lysine, low in methionine) = a complete protein combination. This works even if you eat them at different times. 
  • Here’s the thing: Your body prioritizes where it uses amino acids, so taking collagen supplements doesn’t necessarily mean you’ll make more collagen.  

 

Choosing protein sources: 

This may come as a surprise: Beans are Okemah’s top protein choice for everyone, given their complex carbohydrates and high fiber.  

Otherwise, she advises choosing protein sources with the “fewest legs possible.” Meaning, the fewer the legs it has, the better it’s going to be for you. And it’s an easy thing to remember: Fewer legs = less cholesterol + saturated fat.” 

 

💡 Keep in mind, “protein often comes with its ‘best friend’ — fat — which contains twice the calories of protein. If you need it, you need it, but it’s worth paying attention to because even healthy sources of fat are calorie-dense. Plus, with T1D it’s worth keeping an eye on because of its link with heart disease.” 

 

💡 Ask yourself, “Do you want those extra calories? Because the overall predictor of how high your blood sugar goes is combined calories.” 

 

When it comes to hyped-up cottage cheese, Okemah explained, “It’s a high-protein, low-carb choice people either love or hate, but it’s an easy protein to throw in and not have to bolus (or bolus as much) for it.” 

“While I generally recommend the lowest-fat options, that’s not for everyone — especially those who are having a hard time eating (on GLP-1s) or are trying to gain weight. Again, it depends on the goals of the person.” 

 

💡 With Greek yogurt, consider the protein-to-carbohydrate ratio. “I don’t just say ‘eat yogurt,’ because they’re all different. Look for at least 12 grams of protein per serving,” she said. “Otherwise, try cottage cheese instead.”  

 

MYTH #4: When I Finish a Workout, I Need to Have Protein Right Away  

FACT: You don’t need a protein drink immediately after working out if you’ll be eating a meal within the next hour or two. Otherwise, a protein drink is generally fine, depending on its ingredients.  

“When I do recommend supplements, I prefer adding protein powder to chia pudding or a smoothie. Even then, check protein supplement ingredients — they’re all different,” said Okemah. “And whether you need them or not, protein drinks add calories.”  

“For those lacking hunger cues, a liquid protein supplement may help meet their needs — but not in addition to regular meals. Otherwise, it’s just extra calories and stress on the kidneys.”

Different sources of protein digest at different rates. Some proteins, like whey isolate, digest quickly, making a calculated amount ideal for muscle building. While others are moderate or slow digesters, like those containing casein, a protein in cheese and dairy.  

 

💡 Choose wisely, cautions Okemah. “Protein supplements are everywhere — even in popcorn. They’re often expensive, processed, and contain incomplete protein sources.”  

 

MYTH #5: Liquid and Solid Forms of Protein Are the Same 

FACT: Solid and liquid proteins are absorbed and digested at different rates, which can affect your glucose.  

Drinking a protein shake in the morning with no or very low carbs can cause a glycemic excursion, since there are no carbs to protect you from the glucose response. And, it won’t fill you up.  

Solid protein, on the other hand, takes longer to digest and keeps you fuller, longer. 

 

💡 Skipping carbs in the morning? You may notice your glucose rising, even with a caffeinated (coffee) or carb-free protein drink. “It’s where a CGM can be a fantastic learning tool,” said Okemah.  

 

💡 Try a “science day.” Changing the order of what you eat can lead to different glycemic effects. Think: salad and protein, then carbs.  

 

MYTH #6: Protein Before Exercise Helps Stabilize Glucose Levels 

FACT: It depends.  

“There are so many variables with exercise,” said Okemah. “When did you last eat? Did you take a full bolus? What kind of exercise will you be doing? How do you take your insulin — by injection or an automated insulin delivery device?” 

If you haven’t eaten much all day, you’ll want some protein with carbs, like peanut butter crackers. Having a healthy focus on protein means making sure you get enough at meals — and from the right sources.  

 

💡 If you’re missing an occasional meal, it’s OK to grab a protein bar, just choose one with at least 12 grams of protein. 

 

💡 That said, if you find yourself reaching for more protein because you’re hungry and don’t want to affect your glucose, Okemah suggests trying non-starchy vegetables instead. Their high fiber content slows digestion, so they have an even smaller effect on glucose than protein. 

 

Wrapping it up
 

Finding the right balance of protein is key to T1D health. It’s not just about building muscle; it’s about supporting your whole body. Consider working with a registered dietitian for a personalized plan — your insurance may even cover it!