Mumbai: People managing diabetes can include meat in their diet by making informed choices. A key component of a diabetes-friendly diet is selecting lean meats, which provide essential nutrients like protein without excessive amounts of unhealthy fats. Examples of very lean meats include skinless turkey or chicken breast, which contain minimal fat and calories. Lean meats, such as certain cuts of beef (like sirloin and tenderloin), pork (like loin roast and tenderloin), and poultry (like chicken and turkey without skin), are also suitable choices due to their lower fat content compared to fattier cuts.
Diabetics need to be mindful of portion sizes and the frequency of consuming medium-fat meats, such as ground beef, pork chops, and poultry with skin. These meats contain slightly more fat and calories than lean options and should be consumed in moderation to manage cholesterol levels and overall health.
Avoid High-Fat and Processed Meats
High-fat meats and processed meats are advised against for people with diabetes due to their high saturated fat content, which can elevate cholesterol levels and increase the risk of heart disease. Examples of meats to avoid include prime cuts of beef, pork products like sausages and spare ribs, and processed meats like hot dogs and luncheon meats.
In addition to lean meats, people with diabetes can incorporate fish and plant-based alternatives into their diet. Fish, especially those high in omega-3 fatty acids such as salmon and mackerel, are recommended at least twice weekly for their potential cardiovascular benefits. Plant-based proteins such as beans, lentils, tofu, and nuts offer protein, beneficial fibre, and nutrients, contributing to improved blood sugar control and overall health.
Look for meats labelled as ‘lean’ or ‘select’ to ensure lower fat content. Before cooking, remove the skin from chicken or turkey. When consuming lunch meats, prioritise lean cuts like turkey or roast beef over higher-fat varieties like salami or bologna. When preparing meats, use cooking methods such as baking, stewing, steaming, or stir-frying for healthier options.
Portion Control
It is advised that individuals consuming over 90g (cooked weight) of red and/or processed meat daily should reduce their intake to 70g or less. A single portion consists of 60–90g of cooked lean meat, such as chicken, beef, or pork.
By incorporating lean meats, fish, and plant-based alternatives while limiting high-fat and processed meats, individuals with diabetes can support their overall health and well-being through balanced nutrition and effective blood sugar management.
Consulting with a registered dietitian is highly recommended for diabetic people to create personalized meal plans that meet their nutritional needs while managing blood glucose levels effectively. Dietitians can guide portion control, meal timing, and substitutions to optimise health outcomes, which is particularly important for those using insulin therapy.
Choosing the right meats is key for diabetes management. This article explores lean protein options like round steak, sirloin, and skinless chicken/fish to promote healthy blood sugar levels and reduce cardiovascular risk. Avoid processed meats and fatty cuts to optimise your diabetic diet. Fitness Lifestyle News -Fashion Trends, Beauty Tips, Celebrity Party News, Relationship advice, Travel and Food Tips
