Can Diabetics Eat Pork Sausage?

Sausage is a beloved food for many cultures. From spicy chorizo to sweet maple links, the flavored meat product comes in endless varieties. But when you have diabetes, you may wonder if eating sausage is a good idea. Specifically, can diabetics eat pork sausage?

Pork sausage is certainly popular. Made from ground pork, it can be seasoned with herbs, spices, cheese, chili peppers, apple, or other flavorings. While tasty, processed meats like pork sausage tend to be high in sodium, saturated fat, and preservatives. For people with diabetes, moderation and making smart choices are key when considering pork sausage.

A Look at Pork Sausage Nutrition

The nutrition facts for pork sausage can vary somewhat based on the specific type and brand But in general, a typical serving (about 1-2 ounces) of pork breakfast sausage contains

• 150-250 calories
• 15-25g fat
• 2-4g saturated fat
• 500-900mg sodium
• 1-2g carbs
• 15-20g protein

As you can see, pork sausage is high in fat and sodium and low in carbs The high fat and protein content make it filling, but the saturated fat and sodium are drawbacks.

Pre-cooked, frozen sausage tend to be the most processed options, with added sugars and preservatives. Fresh sausages from a butcher contain fewer additives. Check the label and choose products with the shortest ingredient list for the least processed option.

Effects of Processed Meat on Diabetes

Most sausages are considered processed meats, meaning they are altered from their natural state in some way. This includes curing, smoking, salting, or adding preservatives.

Studies show processed meats may contribute to chronic inflammation, insulin resistance, and poorer blood sugar control. The preservatives used in processed meats may also increase diabetes complications risk.

However, unprocessed fresh meats contain important nutrients and are a diabetes-friendly food overall. The key is moderation of processed varieties.

Tips for Choosing the Healthiest Sausage

When evaluating pork sausage options, keep these tips in mind:

• Seek out fresh sausage from a butcher or meat counter over pre-packaged.

• Look for uncured, no-nitrate-added sausages without excessive seasoning.

• Choose chicken, turkey, or vegetarian sausage for a lower fat option.

• Opt for links with under 500mg sodium per serving.

• Avoid added sugars like honey, maple syrup, dextrose.

• Limit portion to 1-2 small links.

Making your own sausage at home gives you full control over the ingredients. You can season ground pork lightly with herbs and spices for a fresh, lower sodium option.

Healthy Ways to Eat Pork Sausage

Rather than a sausage egg sandwich laden with cheese and processed carbs, try these healthier ways to enjoy pork sausage:

• Add crumbled sausage to a veggie omelet or frittata.

• Mix small pieces into a salad for extra protein.

• Combine with sautéed peppers and onions for a sausage hash.

• Top a cauliflower pizza crust with sausage, vegetables, and just a sprinkling of cheese.

• Grill or pan-fry sausage links and serve with roasted Brussels sprouts.

• Add a few slices to a healthy soup, stew, or bean dish.

• Stuff into a baked sweet potato or acorn squash half.

• Use in moderation to flavor lentil or cauliflower “rice” dishes.

Be careful with portion sizes, as the fat can quickly add up. And balance sausage with non-starchy veggies, healthy fats, high-fiber foods, and protein from other clean sources like fish, poultry, eggs, and beans.

Who Should Avoid Pork Sausage?

Certain individuals should steer clear of pork sausage, including:

• Those with uncontrolled high blood pressure or heart disease. The high sodium content poses risks.

• People following eating plans like the DASH diet that restrict sodium strictly. Fresh sausage may be an occasional option.

• Anyone with poor blood sugar control or very high A1C. Processed meats may worsen insulin resistance.

• Those with kidney disease or chronic kidney failure. Excess sodium intake puts additional strain on the kidneys.

• People with gout or high uric acid levels. Sausage’s high purine content may trigger painful gout flares.

For people without these conditions, enjoying pork sausage on occasion as part of an overall healthy diet is fine. Just practice moderation.

Serving Suggestions for Diabetics

If you do choose to eat pork sausage, here are some serving tips:

• Limit to 1-2 small links or 1-2 ounces maximum at a meal.

• Avoid pairing with salty, high fat sides like hash browns or biscuits with gravy.

• Drink plenty of water to counterbalance the sodium.

• Select a lower carb, higher fiber side like sautéed spinach or kale.

• Balance with non-starchy vegetables to fill up without spiking blood sugar.

• Watch carb counts if having sausage with an English muffin or biscuit. Stick to just half a muffin.

• Check blood sugar 2 hours after eating to assess your body’s response.

• Avoid late night snacking on sausage as fat slows digestion.

The Bottom Line

Can diabetics eat pork sausage? In moderation, yes. While not the healthiest choice, you can work small amounts into your meal plan occasionally if desired. Just opt for the least processed options and pair with veggies, healthy fats and carbs. Consider meatless sausage too. Check your blood sugar response and avoid if spikes occur. Overall, balance is key to incorporating sausage into your diabetes diet.