As people with type 2 diabetes, choosing the right foods can make a big difference in managing our blood sugar levels and overall health. When it comes to protein sources, lean meats and meat substitutes are recommended over fatty and processed meats. Not only are these alternatives lower in unhealthy fats, but they also provide important nutrients that help build and repair muscles.

Fortunately, there are now a plethora of meat-less options in various establishments, making it easier to make the switch without sacrificing flavor and nutrition. In this article, we’ll explore five of the best protein alternatives to meat and how to enjoy them in delicious dishes.

Beans have been the star of veggie burgers for years! Whether you like black, pinto, or kidney beans, they’re a great source of protein and low in fat. Plus, they come in all sorts of shapes, sizes, and colors to add variety to your meals.

Calorie-wise, it’s intriguing to note that white beans contain significantly more calories, boasting a count of 153, while Mung beans amazingly clock in at an incredibly low count of only 8 calories. This stark contrast emphasizes the favorable nutritional value of Mung beans, making them an exceptional option for individuals in search of a nutrient-rich, low-calorie alternative.

Believe it or not, many “burgers” use mushroom as a patty substitute. Mushrooms are so versatile in flavor, they can complement virtually any dish. Chopped, baked, pan seared, or eaten raw, they open the door for creative freedom. Containing only 15 calories in raw form, mushrooms are low in calories but guaranteed to suppress hunger.

Packed with B15 vitamins, these fungi assist with stress and energy conservation. Mushrooms, however, are quite low in protein. In fact, four cups of raw mushrooms only equate to seven grams of protein. Ideally, mushrooms are more like a texture substitute for meat as they have a thick and juicy consistency.

 Although an official member of the grain family, quinoa can provide an excellent source of protein. Weighing in at 8 grams per cup, the opportunities for versatile dishes are endless. One of the many fears associated with choosing a meat-less route is that you won’t receive the needed amount of iron.

Despite the misconceptions, quinoa is packed with 2.8 milligrams of iron. Chicken, at almost 4 ounces, only stores one gram! The versatility of quinoa is also noteworthy. It can garnish a salad, accompany fruit during breakfast, or be eaten alone.

Rich in antioxidant properties, almonds can help to curb hunger by keeping you satisfied. In addition, almonds are awesome for cardiovascular health, by helping to prevent heart disease and stroke.

Although used as a snack between meals, almonds are an excellent source of protein. 100 grams of almonds equate to 21.1 grams of protein! Talk about a viable substitute. Almonds can be mixed in smoothies, yogurt, or even alone.

Switching to a meat-free lifestyle can be challenging, but with a little creativity and exploration of new ingredients, you can create satisfying and nutritious meals. Incorporating beans, mushrooms, quinoa, chickpeas, and almonds into your diet will give you the protein and nutrients that your body needs to thrive. So, whether you’re motivated by health, the environment or animal welfare, making the switch to meat-less alternatives can benefit you and the world around you.