Diabetic Diet: Meat Choices | UAMS Health (2024)

FAQs

What is the healthiest meat for diabetics? ›

Very Lean Meat Choices (0-1g fat/ounce and 35 calories)

Game: Duck or pheasant (no skin), venison, buffalo, ostrich. Cheese: Fat-free (less than 1 gram of fat/ounce), low-fat cottage cheese. Other: Processed sandwich meats with less than 1 gram fat or less/ounce, such as: deli thin, shaved meats.

Limit the following less-healthy protein choices, such as: Red and processed meats, such as beef, pork, goat, lamb, hot dogs, sausages, brats, cured ham, cold cuts and packaged lunch meat. Foods with a lot of cholesterol, such as liver and other organ meats and egg yolks.

According to the American Diabetes Association, decreasing the amount of red meat and processed meat in your diet because of the higher saturated fat and salt amounts is recommended. Try to choose the leanest variety of these meats if you decide to consume them.

White-meat poultry, such as chicken or turkey breasts. Fish, especially fatty fish like salmon, lake trout, mackerel, herring, sardines and tuna. Pork tenderloin. Lean or extra-lean cuts of beef such as sirloin or round cuts, greater than 93% lean ground beef.

Healthful meat options

Share on Pinterest Lean meats, including some cuts of beef, pork, and chicken, can be suitable food options for people with diabetes. People with diabetes should choose lean meats to limit their intake of unhealthful fats.

Burger: You can have a burger, but consider forgoing the bun. Top with lettuce, tomato and onion, and skip the condiments to avoid unnecessary sugars. Bean salad: Beans are a good option. While baked beans tend to be higher in sugar, a light bean salad is a great choice.

Nuts and nut butter

Research has shown that eating nuts may be an effective way to help regulate blood sugar levels. In a small study of 25 people with type 2 diabetes, consuming both peanuts and almonds throughout the day as part of a low carb diet reduced fasting and postmeal blood sugar levels ( 21 ).

Avoid nuts that are coated in salt — Dobbins notes that sodium is bad for your blood pressure — and sugar. More bad news if you love the sweet-and-savory combo: Chocolate-covered peanuts and honey-roasted cashews are high in carbs and not the best choice when you have diabetes, Dobbins says.

Peanut butter contains essential nutrients, and it can be part of a healthful diet when a person has diabetes. However, it is important to eat it in moderation, as it contains a lot of calories. People should also make sure their brand of peanut butter is not high in added sugar, salt, or fat.

What kind of sandwich meat can a diabetic eat? ›

Lean chicken, turkey, fish, low-fat dairy products and plant-based protein options (like seitan, tempeh and soybean patties) are all great options. For lunch, a turkey and lettuce wrap perfectly combines protein (from the turkey and low-fat cheese) with lots of fiber (from the wrap and vegetables).

Instead, fry eggs in a little bit of olive oil, choose turkey bacon or chicken sausage instead of their pork counterparts, and incorporate healthy unsaturated fats from nuts, seeds, and avocado. Include lean protein and fiber. One of the main goals of breakfast is to keep you full until lunchtime.

Select lean, low-salt deli meats, such as roast turkey. Use low-fat mayonnaise, or replace it with other spreads, such as mustard, pesto, hummus, yogurt, or avocado.