Eating enough protein and pumping enough iron may be a good strategy for helping to control your blood sugar.

Here's why: You need protein to optimize muscle growth. And extra muscle enhances your body's ability to stabilize blood sugar. Put the two together and you've got one heck of a synergistic pair. Research confirms it.

A Powerful Combination
Just 12 weeks of resistance training -- along with a significant bump in protein intake -- lowered blood sugar levels by about 25 percent in a study of healthy older adults. Strength training may be particularly valuable because it boosts a muscle protein that helps regulate blood sugar. Get a personalized breakdown of your protein, carb, and fat needs based on your age, weight, and activity levels.

A Firm Foundation
When it comes to controlling your blood sugar and avoiding type 2 diabetes, a healthy, balanced, portion-smart menu is the main ticket -- but exercise is vital, too, because it helps keep pounds down while it builds muscle up.

How likely are you to get type 2 diabetes? Find out here.

Recipe Corner
Looking for blood-sugar-friendly recipes? Check out this collection from EatingWell -- it even includes snacks and sweets.

Resistance training and dietary protein: effects on glucose tolerance and contents of skeletal muscle insulin signaling proteins in older persons. Iglay, H. B. et al., American Journal of Clinical Nutrition 2007 Apr;85(4):1005-1013.

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