Having diabetes may restrict your diet, but it doesn’t mean you have to give something up entirely. Learn about the health impacts of meat on diabetes in our guide to diabetic-friendly meats.
For people with diabetes, it’s important to make smart decisions when selecting proteins. It should come as no surprise that some decisions are healthier than others! Steer clear of anything breaded as it will affect your blood sugar levels and make it difficult to track how many carbohydrates you’re eating. Additionally, keep an eye on the quantity of saturated fat in meat, as diabetes and heart disease frequently coexist. (To identify saturated fat, look for both skin and discernible white fat in the meat.) ).
Finally, avoid processed meats. Products like sausage and deli meats may include substances and additives that act as inflammatory agents, aggravating diabetes and increasing the risk of developing other chronic illnesses in the future.
Look for lean meats with minimal visible fat, skinless cuts, and meats in their purest form—whole cuts of meat rather than processed options—when determining which meats are beneficial for type 2 diabetes. Find more about how type 2 diabetes affects your diet.
A diet high in red meat has been shown to contribute to many chronic illnesses, including diabetes. However, certain cuts of red meat can be worse than others for those with diabetes. The white fat that is visible throughout a cut of meat and is mostly made up of saturated fat is referred to as marbling. Saturated fat has been shown to increase inflammation and even promote insulin resistance.
Is steak suitable for diabetics? Steak can be included in a diet that is friendly to those with diabetes if you choose cuts of meat with less marbling.
Some fish can be incredible protein options for those with diabetes. However, fried fish is not recommended. It can be high in calories, which can lead to weight gain, making diabetes much harder to control. It can be difficult to measure the carbohydrates in the batter, which can affect your daily carbohydrate intake.
Deli meats are typically full of sodium and additives, including nitrates. It has been discovered that nitrates may interfere with the body’s normal production of insulin and may even increase insulin resistance.
What kind of meat can diabetics eat for lunch? There are options that are lower in sodium and have fewer additives. Ask to see labels of the different options next time you’re at the deli counter.
Does meat raise blood sugar? Not unless there is a carb eaten alongside it. However, additives and saturated fat can negatively affect your general health by impairing your body’s capacity to control blood sugar levels.
Processed meat, like bacon, has also been deemed a Group 1 carcinogenic food by the World Health Organization. It triggers an inflammatory response in the body when eaten, contributing to diabetes.
Thanksgiving is a time for family, friends, and of course food. But for people with diabetes, the holiday can be a bit stressful. With all the tempting dishes on the table, it can be hard to know what to eat and what to avoid.
One of the most common questions people with diabetes have is whether or not turkey raises blood sugar. The answer is a bit complicated, as it depends on a few factors.
First, let’s talk about the glycemic index (GI) The GI is a measure of how quickly a food raises blood sugar levels. Foods with a high GI are quickly digested and absorbed, leading to a rapid spike in blood sugar Foods with a low GI are digested more slowly, leading to a more gradual rise in blood sugar.
Turkey has a low GI. This means that it won’t cause the same blood sugar spike as other Thanksgiving foods, such as mashed potatoes, stuffing, and cranberry sauce. However, it’s important to remember that turkey is still a source of carbohydrates. So, it’s important to eat it in moderation.
Another factor to consider is the portion size Eating a large portion of turkey will raise your blood sugar more than eating a small portion. So, it’s important to be mindful of how much you’re eating
Finally, it’s important to consider your individual blood sugar goals. If you have well-controlled diabetes, you may be able to eat a larger portion of turkey without any problems. However, if your blood sugar is not well-controlled, you may need to be more careful.
Here are some tips for enjoying turkey safely if you have diabetes:
- Choose lean turkey breast without the skin.
- Eat a moderate portion size.
- Pair your turkey with low-carb vegetables, such as green beans or broccoli.
- Avoid high-carb sides, such as mashed potatoes and stuffing.
- Be sure to monitor your blood sugar before and after your meal.
If you’re unsure about how much turkey you can safely eat, talk to your doctor or registered dietitian. They can help you create a meal plan that fits your individual needs.
Here are some additional resources that you may find helpful:
- The American Diabetes Association: https://www.diabetes.org/
- The National Institute of Diabetes and Digestive and Kidney Diseases: https://www.niddk.nih.gov/
Remember, Thanksgiving is a time to enjoy yourself and be with your loved ones. By following these tips, you can enjoy turkey safely and without worry.
Frequently Asked Questions
Q: Can people with diabetes eat turkey?
A: Yes, people with diabetes can eat turkey. Turkey is a low-carb food that won’t cause a significant blood sugar spike. However, it’s important to eat it in moderation and pair it with low-carb vegetables.
Q: What is the best way to cook turkey for people with diabetes?
A: The best way to cook turkey for people with diabetes is to roast it without the skin. This will help to reduce the fat content. You can also grill or bake turkey, but be sure to avoid adding any sugary sauces or marinades.
Q: What are some low-carb side dishes that I can serve with turkey?
A: Some low-carb side dishes that you can serve with turkey include green beans, broccoli, cauliflower, and asparagus. You can also try making a low-carb stuffing using cauliflower rice or almond flour.
Q: What should I do if my blood sugar is high after eating turkey?
A: If your blood sugar is high after eating turkey, don’t panic. Just take a walk or do some other light exercise to help lower your blood sugar. You may also want to take a small dose of insulin, if your doctor has prescribed it.
Q: What are some other tips for managing diabetes during the holidays?
A: Here are some other tips for managing diabetes during the holidays:
- Be mindful of your portion sizes.
- Choose healthy foods over unhealthy foods.
- Get regular exercise.
- Monitor your blood sugar regularly.
- Take your medications as prescribed.
Additional Resources
- The American Diabetes Association: https://www.diabetes.org/
- The National Institute of Diabetes and Digestive and Kidney Diseases: https://www.niddk.nih.gov/
- The Academy of Nutrition and Dietetics: https://www.eatright.org/
Thanksgiving can be a challenging time for people with diabetes. However, by following these tips, you can enjoy turkey safely and without worry. Remember, the most important thing is to be mindful of your portion sizes and choose healthy foods over unhealthy foods.
Best: Skinless Chicken Breast
Chicken is actually a great source of protein for people with diabetes once the skin is removed! The first cut to choose is the breast meat because it has the least amount of fat in it. Use skinless chicken breast with some of the best vegetables for diabetics in one of these simple recipes for people with diabetes.
Nutrition Facts
4 ounces: 93 calories, 20g protein, 1g fat (0g saturated fat), 0g carbohydrate, 55g sodium
Salmon and other fatty fish like anchovies and sardines are smart choices for those with diabetes. Omega-3 saturated fatty acids, which are abundant in these fish, have been shown to have an anti-type 2 diabetes effect. Pair salmon with one of these diabetic “free foods” for a delicious, balanced meal.
Nutrition Facts
3 ounces: 177 calories, 17g protein, 11g fat(3g saturated fat), 0g carbohydrate, 50g sodium
Pork tenderloin is a protein choice that you can embrace. It is an extremely low-saturated-fat, extremely lean cut of meat that goes well with many of the healthiest foods for diabetics. Try our Parmesan Pork Medallions or Easy Slow-Cooked Pork Tenderloin!.
Can people with diabetes eat pork? Although you should avoid certain proteins, you can still enjoy other pork products. (Learn when it’s safe to eat pink pork. ).
Nutrition Facts
3 ounces: 122 calories, 22g protein, 3g fat (1g saturated fat), 0g carbohydrate, 48g sodium
While eating too much red meat will make managing your diabetes more difficult, occasionally indulging in it shouldn’t be harmful. When you are having red meat, it’s important to choose a lean cut. Filet mignon with no visible fat is a great example. You might be surprised by some of our other diabetic-friendly dinner ideas, too.
Nutrition Facts
3 ounces: 227 calories, 22g protein, 15g fat (6g saturated fat), 0g carbohydrate, 46g sodium
Eggs (both the white and yolk) are a phenomenal protein choice for those with diabetes. According to recent research, the cholesterol they contain won’t have a negative effect on your blood cholesterol, so there’s no need to worry. Eggs are also a great source of vitamin D, which has been shown to improve insulin sensitivity in the body and aid in blood sugar regulation. Check out these brunch recipes for people with diabetes.
Nutrition Facts
2 large eggs: 156 calories, 12g protein, 10g fat (3 g saturated fat), 0g carbohydrate, 124g sodium
Worst: Grilled Skin-On Poultry
The skin found on poultry like chicken is loaded with saturated fat. Research has also found that high-heat cooking methods like grilling actually increase diabetes risk and can make management more difficult for those who already have the disease. This is most likely related to the by-products created during high-heat cooking.
Nutrition Facts
4 ounces: 209 calories, 21g protein, 14g fat (4g saturated fat), 0g carbohydrate, 71g sodium
