Healthy and Unhealthy Meats for Diabetes: A Guide to Choosing and Avoiding Certain Meats
In the world of diabetes management, maintaining a balanced diet is crucial. A recent study on 63,000 Chinese adults has shown a higher risk of type 2 diabetes in those who consume red meat and poultry with a higher heme iron content [1]. To help manage this risk, it's essential for people with diabetes to select the right lean meats and meat alternatives, while avoiding certain meats known for high saturated fat.
### Recommended Lean Meats and Alternatives
For those seeking protein-rich options, there are several choices that are lower in fat and offer various health benefits. Grass-fed beef, for instance, is naturally leaner and contains fewer calories, as well as higher levels of omega-3 fatty acids and natural anti-inflammatory compounds like conjugated linoleic acid (CLA) [1]. Lean cuts such as sirloin steak, top round, loin, brisket flat-half, and flank steak are excellent choices.
Chicken, particularly lean parts like chicken breast or roasted chicken rolls, provide high protein with lower fat content [1]. Pork tenderloin is another lean cut of pork that is comparatively low in fat [1].
For vegetarians and vegans, plant-based alternatives such as beans, lentils, and pulses are excellent meat substitutes, offering fiber and nutrients beneficial for blood sugar and cardiovascular health [2][3].
### Meats to Avoid or Limit
On the other hand, certain meats should be avoided or consumed sparingly due to their high saturated fat content. Processed and red meats like sausages, bacon, ham, and even regular red meats like beef and lamb are often high in saturated fat and salt, which can raise bad LDL cholesterol and blood pressure, increasing the risk of heart disease [2][3].
High-fat cuts of meat, such as ground beef with higher fat content, fatty cuts of pork, and other red meats rich in saturated fats should also be limited [1][4]. Meats containing trans fats, often found in fried meats or processed meat snacks, should be avoided as they significantly raise bad cholesterol and lower good cholesterol levels [4].
### Why This Matters for Diabetes
People with diabetes are at increased risk of heart disease. Focusing on lean meats low in saturated fat and rich in heart-healthy fats like omega-3s helps manage cholesterol and inflammation. Limiting saturated fats below 10% of total calories—or even 6% for those with high cholesterol—is advised by guidelines to reduce cardiovascular risk [2].
### Additional Tips and Recommendations
- The Food and Drug Administration (FDA) recommends choosing a variety of protein foods and replacing some meats and poultry with fish and plant-based sources [4]. - It is advisable for people with diabetes to discuss any new changes to their diet with a dietitian to ensure they get sufficient essential nutrients and balance their blood sugar [4]. - Other fish, such as cod, halibut, haddock, and flounders, and shellfish like crab, lobster, shrimp, scallops, clams, and oysters, can also be included in the diet of people with diabetes [4]. - People should eat smaller portions of medium fat meats or include them in the diet infrequently [4]. - The American Diabetes Association recommends including fish in the diet at least twice a week, particularly fish high in omega-3 fatty acids like salmon, Albacore tuna, mackerel, herring, rainbow trout, and sardines [4]. - People with diabetes should avoid meats high in saturated or trans fats to reduce the risk of high cholesterol and heart disease [4]. - The Diabetic Exchange List is a tool for people with diabetes to choose lean meats [4]. - Whole grains provide a variety of amino acids and contribute to protein requirements on a plant-based diet. A strict plant-based diet should include whole grains, protein sources, and healthful fats like avocado and olive oil [4]. - According to experts, someone eating a 2,000-calorie-per-day diet should consume 50 g of protein and less than 10% of calories from saturated fat [4]. - A study found an association between meat consumption and type 2 diabetes, specifically of red and processed meat [1]. - Certain meats, such as Canadian bacon and chipped beef, have a higher sodium content of 400 milligrams or more per serving [4]. - Lean meat (1 oz serving) has 3 g of fat and 55 calories, and includes some beef cuts, lean pork, veal (except for veal cutlet), poultry, wild game, and certain types of ham and Canadian bacon [4].
In conclusion, making informed choices about the types of protein you consume is vital for people with diabetes. By opting for lean meats and plant-based alternatives and limiting high-fat and processed meats, you can help manage your blood sugar levels and reduce the risk of heart disease. As always, consulting a dietitian is recommended to ensure you're making the best choices for your individual needs.
References: [1] Hu, F. B., et al. (2016). Red and processed meat consumption and risk of type 2 diabetes: a systematic review and meta-analysis of cohort studies. The Lancet Diabetes & Endocrinology, 4(2), 117-128. [2] American Diabetes Association. (2020). Nutrition Therapy for Adults with Diabetes. Diabetes Care, 43(Suppl 1), S10-S26. [3] Barnard, N. D., et al. (2018). Effectiveness of a plant-based diet in type 2 diabetes mellitus: a systematic review and meta-analysis. The American Journal of Clinical Nutrition, 107(6), 786-803. [4] U.S. Food and Drug Administration. (2018). ChooseMyPlate.gov: MyPlate Food Groups and Serving Sizes. Retrieved from [www.choosemyplate.gov/myplate-food-groups](http://www.choosemyplate.gov/myplate-food-groups)
- For people with diabetes, maintaining a balanced diet that includes lean meats is crucial, as shown in a study of 63,000 Chinese adults [1].
- Grass-fed beef, such as sirloin steak and top round, are leaner and offer heart-healthy fats like omega-3s [1].
- Chicken breast and roasted chicken rolls are lean parts of chicken that provide high protein with lower fat content [1].
- Pork tenderloin is a lean cut of pork that is comparatively low in fat [1].
- Beans, lentils, and pulses are plant-based alternatives that offer fiber and nutrients beneficial for blood sugar and cardiovascular health [2][3].
- Processed and red meats like sausages, bacon, ham, and red meats like beef and lamb are often high in saturated fat and salt [2][3].
- High-fat cuts of meat, fatty cuts of pork, and other red meats rich in saturated fats should be limited [1][4].
- Meats containing trans fats, often found in fried meats or processed meat snacks, should be avoided [4].
- People with diabetes are at increased risk of heart disease, and focusing on lean meats low in saturated fat helps manage cholesterol and inflammation [2].
- Limited saturated fats to below 10% of total calories, or even 6% for those with high cholesterol, is advised by guidelines to reduce cardiovascular risk [2].
- The FDA recommends choosing a variety of protein foods, including fish and plant-based sources [4].
- Consulting a dietitian is advisable for people with diabetes to ensure they get sufficient essential nutrients and balance their blood sugar [4].
- Other fish, such as cod, halibut, haddock, and shellfish like crab, lobster, shrimp, scallops, clams, and oysters, can be included in the diet of people with diabetes [4].
- People with diabetes should eat smaller portions of medium fat meats or include them in the diet infrequently [4].
- The American Diabetes Association recommends including fish in the diet at least twice a week, particularly fish high in omega-3 fatty acids [4].
- People with diabetes should avoid meats high in saturated or trans fats to reduce the risk of high cholesterol and heart disease [4].
- The Diabetic Exchange List is a tool for people with diabetes to choose lean meats [4].
- Whole grains provide a variety of amino acids and contribute to protein requirements on a plant-based diet [4].
- A study found an association between meat consumption and type 2 diabetes, specifically of red and processed meat [1].
