Worst: Marbled Steak
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. Marbling refers to the white fat that can be seen throughout a cut of meat, which is primarily composed of saturated fat. Saturated fat has been shown to increase inflammation and even promote insulin resistance. So it’s best to stay away from marbled steak.
Worst: Fried Fish
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. The carbohydrates from the batter can also be hard to quantify, throwing off your carb count for the day.
Worst: Deli Meat
Deli meats are typically full of sodium and additives, including nitrates. Nitrates have been found to possibly interfere with normal insulin production and could promote insulin resistance in the body.
Worst: Bacon
Does meat raise blood sugar? It can, especially when that meat is high in saturated fat, like bacon.
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.
Worst: Grilled Skin-On Poultry
The skin found on poultry like chicken is loaded with saturated fat. But 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.
Best: Skinless Chicken Breast
When the skin is removed, chicken is actually a great protein choice for those with diabetes! Breast meat is the first cut to choose as it has the lowest amount of fat throughout the meat. Use skinless chicken breast in one of these easy recipes for people with diabetes.
Best: Salmon
Salmon and other fatty fish like anchovies and sardines are great choices for those with diabetes. These fish are full of omega-3 saturated fatty acids, which have been found to have a protective effect against type 2 diabetes. Pair it with one of these “free” foods for a delicious, balanced meal.
Best: Pork Tenderloin
Pork tenderloin is a protein choice that you can embrace. It’s a super lean cut of meat, very low in saturated fat and can be used in dozens of delicious recipes. For example, our Parmesan pork medallions or easy slow-cooked pork tenderloin!
Best: Filet Mignon
While excessive amounts of red meat in the diet will make diabetes harder to control, enjoying it every once in a while shouldn’t cause harm. 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 delicious diabetic-friendly dinner ideas, too!
Best: Eggs
Eggs (both the white and yolk) are a phenomenal protein choice for those with diabetes. Recent evidence shows there’s no need to be concerned with the cholesterol they contain, as it won’t negatively impact your blood cholesterol. Eggs are also full of vitamin D, which has been found to increase the body’s sensitivity to insulin, helping you to better control your blood sugars. Find more brunch ideas for people with diabetes.
Bonus Best: Nuts, Seeds, Beans and Legumes
While they’re not meat, vegetarian protein choices like nuts, seeds, beans and legumes are important for people with diabetes. This kind of protein is not only full of vitamins and minerals, but also contains lots of fiber that will help blunt the blood sugar response, giving the insulin in your body more time to work. Find more foods that people with diabetes should be eating.
The post The Best and Worst Meats for People with Diabetes appeared first on Taste of Home.
Christina Manian RDN, LD