People with diabetes can opt for chicken breast, lean pork, and beef as these options have a minimal impact on blood sugar levels. It is advisable to limit fatty and oily meats.
Diabetics consuming lean meats helps to minimize the intake of unhealthy fats. The American Diabetes Association and the American Nutrition Association recommend that individuals with diabetes base their meat choices on protein, fat, and calorie content.
Some types of meat are high in saturated fats, cholesterol, and calories, which can increase blood sugar levels, lead to weight gain, and make diabetes harder to manage.
Recommended Choices
Lean Meat
A typical serving (28 g) of various lean meats usually contains about 7 g of protein, while the fat and calorie content can vary. Specifically, 28 g of chicken breast contains 1 g of fat and 35 calories, categorizing it as very lean meat.
28 g of lean cuts such as beef tenderloin, beef ribs, venison, pork loin, and pork tenderloin contains 3 g of fat and 55 calories. Similarly, skinless chicken, turkey, and goose also have comparable fat and calorie content per serving.
Diabetics can prioritize these types of meat in their daily diets but should not exceed 400 g per week.
Moderately Fatty Meat
Moderately fatty meats contain about 5 g of fat and 75 calories per serving. It is advisable to consume less than lean meats, roughly 300 g per week. Emphasizing the inclusion of various vegetables and limiting large portions at one time is recommended. Examples of moderately fatty meats include ground beef, steak, pork chops, lamb, poultry with skin, ground turkey, duck, or goose with skin.
When preparing these meats, it is best to limit the use of spices and additives. Pairing them with vegetables helps in better blood sugar control.
Pork ribs with moderate fat content and approximately 75 calories per serving. (Photo: Anh Chi).
Foods to Avoid
Fatty meats typically contain around 8 g of fat and 100 calories per serving. Individuals with diabetes should avoid fatty cuts of meat as they are high in fat, and should refrain from eating skin and neck portions due to their high fat content. Processed meats such as ham, sausages, and various meat rolls should also be limited. Processed meats can trigger inflammatory responses in the body and increase the risk of diabetes complications.
Deli meats often contain high sodium levels and additives, including nitrates. Nitrates can hinder normal insulin production, promoting insulin resistance in the body. The amount of meat one should consume daily varies based on factors such as age, body size, and activity level.
According to the U.S. Food and Drug Administration (FDA), diabetics should prioritize protein-rich foods and consider replacing certain meats and poultry with plant-based proteins and fish. Fish rich in omega-3 fatty acids, such as salmon, tuna, mackerel, herring, and shellfish like crab, shrimp, and scallops, can help reduce the risk of cardiovascular complications in people with diabetes.
Other high-protein options that can replace meat include various beans and seeds, tofu, soy products, and whole grains. These contribute to meeting protein needs, help lower HbA1c levels (average blood sugar over three months), maintain stable weight, and balance cholesterol levels.
