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The truth about meat and diabetes

Posted by Nutrition Balance on

As some meat types are higher in cholesterol, saturated fats and calories than others, it is important for everyone — not only for diabetes patients — to be extra careful when choosing the right meat for a daily diet.

A massive scientific research revealed that red meat and processed meat consumption correlated with diabetes risk. Red meat has sodium in it, that raises your blood pressure and increases insulin resistance, so your body is unable to use insulin properly.

There is no guideline for how much red meat is safe to eat when you have diabetes. You can have your steak occasionally, but if you do choose red meat, pick the leaner cuts to reduce the risk. Lifehack: the healthiest red meat choices are those with "round" or "loin" in their name — they are the leanest. Red meat is a good source of some nutrients, such as iron, zinc and vitamin B12. Just be sensible — do not eat it too much and too often!

To lower diabetes risk, it is important to reduce red and processed meat consumption, which can be replaced by other protein sources such as chicken, fish and eggs. When cooking meat, chicken or fish it is better to avoid high-temperature cooking methods like grilling or boiling.

Proteins are extremely important for people with diabetes, and here is your "healthy list" to choose from:

  • Skinless, boneless chicken breasts or strips
  • When the skin is removed, chicken is actually a great protein choice for those with diabetes. Breast meat is the first thing to choose as it has the lowest amount of fat throughout the meat.

  • Skinless turkey breast
  • Turkey is a great addition to your diet as it is low in fat and high in protein. It is also a good source of iron, zinc, phosphorus, potassium and B vitamins.

  • Salmon, sardines, tuna and other fatty fish
  • Salmon is full of omega-3 saturated fatty acids, which have been found to have a protective effect against type 2 diabetes.

  • White fish fillets
  • Specific foods have proven to have blood sugar lowering properties and one of those foods is white fish.

  • Eggs
  • Eggs are a low-carbs food and have a very low glycemic index score, which makes them a suitable addition to a diabetes-friendly diet.

    Meat is a great source of protein and important nutrients, but you should know very clearly which meat to avoid and which to enjoy in moderation.

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