Types of meat to eat and avoid when having diabetes

Diabetics can choose chicken breast, lean meat from pork and beef because it does not increase blood sugar, so limit foods with a lot of skin and fat.

People with diabetes who eat lean meats can limit the amount of unhealthy fats they take in. The American Diabetes Association and the American Dietetic Association recommend that people choose meats based on protein, fat, and calorie content.

Some meats are high in saturated fat, cholesterol and calories, which can spike blood sugar levels, leading to weight gain, making diabetes harder to control.

Should choose

Lean

A serving (28 g) of lean meat of any kind typically contains about 7 g of protein, but the amount of fat and calories varies. Specifically, 28 g of chicken breast contains 1 g of fat and 35 calories, which is classified as very lean meat.

28 grams of lean meat, including beef tenderloin, beef ribs, venison, pork rump, and pork loin, has 3 grams of fat and 55 calories. Similarly, chicken, turkey, and goose (skinless) contain similar amounts of fat and calories per serving.

Diabetics can prioritize choosing these meat groups in their daily menu but should not exceed 400g per week.

Medium fat meat

Medium-fat meats contain 5 grams of fat and 75 calories per serving. People should eat smaller portions than lean meats, about 300 grams per week. Prioritize combining lots of green vegetables and fruits, and limit eating too much at one time. Medium-fat meats include ground beef, steak, beef tenderloin, pork chops and chops, roast lamb, poultry with skin, ground turkey, and skin-fed duck or goose.

When processing them, you should limit the use of spices and additives. Combining them with vegetables and fruits when eating helps to better control blood sugar levels.

Pork ribs have a moderate amount of fat and about 75 calories per serving.

Should be avoided

Fatty meats typically contain 8 grams of fat and 100 calories per serving. Diabetics should avoid fatty meats because they contain a lot of fat , and avoid eating the skin and neck because they contain a lot of fat. Limit processed meats such as ham, sausages, salami, and meat patties made from ground meat. Processed meats can easily cause inflammatory reactions in the body, increasing the risk of diabetes complications.

Deli meats are often high in sodium and additives, including nitrates. Nitrates can interfere with normal insulin production, promoting insulin resistance in the body . The amount of meat you should eat each day varies based on factors such as age, body size, and activity level.

According to the US Food and Drug Administration (FDA), people with diabetes should prioritize protein-rich foods and replace some meat and poultry with plant protein sources and fish. Fish rich in omega-3 fatty acids such as salmon, tuna, mackerel, herring, shellfish including crab, shrimp, scallops, can help reduce the risk of cardiovascular complications in people with diabetes.

Some other protein-rich options that can replace meat include beans and nuts, tofu, soy products, whole grains... They help meet protein needs, help reduce HbA1c levels (average blood sugar over three months), manage stable weight, and balance cholesterol.

Medium-fat meats contain 5 grams of fat and 75 calories per serving. People should eat smaller portions than lean meats, about 300 grams per week. Prioritize combining lots of green vegetables and fruits, and limit eating too much at one time. Medium-fat meats include ground beef, steak, beef tenderloin, pork chops and chops, roast lamb, poultry with skin, ground turkey, and skin-fed duck or goose....Should be avoided