Meats People With Diabetes Should & Shouldn’t Be Eating
Meats People With Diabetes Should & Shouldn’t Be Eating
For the 37.3 million individuals managing diabetes, a well-regulated diet is essential in maintaining optimal blood sugar levels and mitigating potential health risks. Consistent and informed dietary choices are fundamental in establishing a sustainable and healthy eating plan for diabetics. Protein, a crucial macronutrient, is commonly sourced from meats. It is vital for those with diabetes to be aware of which meats best align with their dietary needs, as this knowledge underpins effective diabetes management through nutrition.
What Is a Diabetic Diet?
A diabetic dietary regimen is specifically tailored to meet the nutritional needs of individuals with diabetes, ensuring an adequate intake of essential nutrients, vitamins, and minerals. While there is no universally prescribed diet that suits every diabetic patient, many find that monitoring their carbohydrate intake is beneficial, given that sugars and starches can significantly impact blood glucose levels. Moreover, the risk of heart disease is notably higher among diabetic individuals, necessitating a careful approach to the consumption of sodium, trans fats, and saturated fats to mitigate this risk. The American Diabetes Association (ADA) suggests a balanced plate approach for meals and urges those with diabetes to seek personalized dietary guidance from their healthcare professionals.
Should Eat: Lean Poultry
Poultry options, including chicken, turkey, and Cornish hens, offer valuable protein content. The leanest choice tends to be white meat from poultry breasts and wings, which has a lower fat content compared to the darker meat found in the legs. For instance, a serving of 3 ounces of boneless, skinless chicken breast provides 140 calories and contains 3 grams of fat, of which only 1 gram is saturated fat. In contrast, an equal serving of dark meat delivers 170 calories, with 9 grams of fat and 3 grams of saturated fat. To further reduce fat intake, it is advisable to remove the skin from any part of the bird before consumption. Game birds such as goose, duck, and pheasant can also contribute to a nutritious diet, especially when their skin, which is high in fat, is not consumed.
CHECK CALORIEShouldn’t Eat: Processed Deli Meats
Processed deli meats, such as salami, pimento loaf, and bologna, might not be the most suitable choices for individuals managing diabetes, given their high fat content and sodium levels, which can contribute to elevated blood pressure. Despite this, it is not necessary to eliminate sandwiches from your diet. Leaner deli options, including chipped beef, turkey, ham, and thinly sliced varieties, serve as healthier alternatives. Nutritional information is often displayed in grocery stores or, if not, can be requested. Alternatively, selecting prepackaged meats with printed nutritional data can ensure informed choices are made.
Should Eat: Lean Beef Cuts
Beef generally contains a higher amount of fat and calories per serving compared to poultry options such as chicken or turkey. However, certain cuts of beef can be considered lean and may be suitable for inclusion in a diet for individuals with diabetes. When shopping for meat, consumers should seek out cuts that are labeled USDA Select. This designation indicates that the beef meets the U.S. Department of Agriculture's standards for lower fat content, primarily due to reduced marbling, and that the cuts have been expertly trimmed to minimize excess fat.
CHECK CALORIEShouldn’t Eat: Sausages and Hot Dogs
Processed meats such as deli slices and sausages, including varieties like hot dogs, breakfast sausages, bratwurst, and kielbasa, are often high in sodium and fats. Consequently, it is advisable to moderate consumption of these meats to maintain a healthy diet. On a positive note, there is a variety of healthier alternatives available on the market. These include turkey sausage links and low-fat, low-sodium options for pork and beef hot dogs, allowing consumers to enjoy similar flavors with better nutritional profiles.
CHECK CALORIEShould Eat: Fish
Fish stands as an excellent dietary option for those managing diabetes due to its low-fat content and its contribution to a well-balanced diet. Rich in omega-3 fatty acids, fish supports ocular health in addition to vascular, endocrine, and immune system functions. When incorporating fish into your diet, varieties such as salmon, mackerel, sardines, and tuna are highly recommended.
When selecting canned fish, vigilance with sodium content is advised. To adhere to dietary guidelines, opt for varieties packed in water. Should oil-packed fish be your only option, ensure to rinse it thoroughly prior to consumption to remove excess oil.
CHECK CALORIEShouldn’t Eat: Pork Bacon
Pork bacon frequently graces breakfast plates, enhances burgers, and enriches casseroles, making it a popular choice among many individuals. However, for those managing diabetes, it is often not the most conducive choice. A single slice of baked bacon can deliver 1.5 grams of saturated fat, and this content tends to rise when bacon is fried, a common preparation method that also typically leads to consumption of multiple slices. Alternatives like turkey bacon and Canadian bacon, which generally have lower amounts of saturated fat, could be preferable options for individuals desiring a healthier, crispy addition to their meals.
CHECK CALORIEShould Eat: Lean Pork Cuts
While bacon is often considered unsuitable for a diabetic diet, it is not necessary to forgo all pork products. Lean pork options are available and can be integrated into a diabetic meal plan. These include cuts such as tenderloin, loin chops, and sirloin roast. Additionally, canned ham can be a low-fat choice, but it is essential to be vigilant about the sodium content by reading nutritional labels thoroughly. To maintain a balanced diet, it is advisable for individuals with diabetes to limit the intake of pork products with higher fat content, such as ground pork and spareribs.
CHECK CALORIEShould Eat: Shellfish
Shellfish, encompassing clams, crab, lobster, scallops, shrimp, and oysters, are an excellent source of omega-3 fatty acids and provide low-fat protein. When selecting canned shellfish, opt for varieties preserved in water, mirroring best practices for canned fish. For oil-packed options, ensure they are thoroughly rinsed before consumption. It is advisable to be discerning with imitation crab meat and lobster, as these can be overly processed and might include undesirable additives such as extra sugars and sodium for enhanced taste.
Meatless Alternatives
Protein is essential for those managing diabetes and there are numerous alternatives to meat that can provide this vital nutrient. Individuals can consider egg whites or egg substitutes, along with low-fat or fat-free dairy products, as excellent sources of lean protein. For those following a vegan diet, plant-based proteins such as tofu, soy milk, tempeh, edamame, and seitan offer valuable options. Additionally, incorporating lentils, whole grains, beans, nuts, and seeds into the diet can not only increase protein intake but also provide a rich array of vitamins and minerals due to their nutrient-dense nature.
Be Careful About Portion Size
Effective weight management is integral to diabetes management. The U.S. Centers for Disease Control and Prevention highlights the substantial health benefits associated with a 5-10% reduction in total body weight for individuals who are overweight or obese. Caloric balance is a core element of this equation, with weight loss largely driven by consuming fewer calories than are expended, prompting the body to utilize stored fat as energy.
For those managing diabetes, mindful selection and portion control of meats is essential. Standard servings are often smaller than anticipated; for instance, a recommended 3-ounce portion of chicken equates to the dimensions of a deck of cards. The use of a food scale can greatly assist in accurate portion measurement, thereby supporting ongoing weight management efforts.
How You Cook and Serve Counts Too
It is essential to be mindful that certain foods, despite being recommended for individuals with diabetes, may not be suitable if not prepared appropriately. Typically, methods such as steaming, baking, grilling, braising, boiling, or microwaving are preferable to deep frying, as the latter tends to increase the fat and calorie content of food. When using fats for culinary purposes, it is advisable to opt for healthier choices like monounsaturated or polyunsaturated fats, for instance, olive or canola oil, rather than saturated fats like butter or lard. Additionally, vigilance is required when selecting sauces, dressings, and condiments, particularly those that are commercially prepared, as they may contain high levels of sodium and added sugars, which are not conducive to a diabetic-friendly diet.
