The Best Type Of Protein To Eat, Depending On Your Health Goals

Lately, chicken isn’t chicken anymore, and fish isn’t fish. As a result of our cultural fascination with nutrition, they’re referred to simply as “proteins.”

It’s an oversimplification that reduces meat, fish and even plant-based proteins to a single nutritional component. But “proteins” have unique assortments of fats, vitamins and minerals, depending on which kind you choose.

Everyone has different nutritional needs, so protein isn’t one-size-fits-all. If you’re a woman or a senior or a person with a family history of heart disease, for example, you can pick foods that support, rather than hinder, your health goals.

We spoke with registered dietitians who shared the benefits of major types of protein-containing foods, depending on what your health goals are. Some of these ingredients are even recommended for multiple health concerns.

Beans, lentils, tree nuts and peanuts: Good for blood sugar balance and regulating diabetes

“Research has shown that including more plant-based proteins may help improve heart disease risk and lead to better glucose levels. Beans and lentils have the benefit of low total fat, no saturated fat and high fiber. Foods that are high in fiber may further help slow down the absorption of carbohydrate foods consumed at the meal, which offers steadier blood glucose levels.

Tree nuts and peanuts are good sources of plant-based proteins for diabetes management and prevention for several reasons. Tasty tree nuts and peanuts are low in carbohydrates and rich in fiber, which helps with glucose control after meals; and they provide heart-healthy fat that also helps increase satiation and insulin sensitivity. Nuts also contain vitamins and minerals beneficial to diabetes management, like magnesium