Pork Rinds are diabetic friendly food. However, pork rinds are so much more than just a low carb snack. You can use them instead of chips, to make meatloaf thicker, or even as “breading” for meat when you fry or bake it, especially chicken and fish.
It’s a fact that pork rinds are very low carb, that’s indisputable. But make sure you read the labels, because companies sometimes hide sugar or grains in foods. I only eat pork rinds with two ingredients, pork and salt (or sodium).
There are a lot of different kinds of pork rinds I eat when I’m traveling. The picture above shows my favorite. I only eat ‘plain’ pork rinds. Flavorings always include chemicals that I prefer to avoid.
Pork rinds have become an increasingly popular snack in recent years. Their crunchy texture and salty, savory flavor make them hard to resist. But are pork rinds actually a smart choice for people with diabetes? As a diabetic myself, I decided to take a closer look at the nutritional profile of pork rinds to find out if they can be part of a healthy diabetic diet.
A Quick Look at the Nutrition Facts of Pork Rinds
The main things that jumped out at me when I examined the nutrition label of plain pork rinds were:
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Very low carbohydrates – Most brands have 0g net carbs per serving, This is great news for controlling blood sugar,
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High in fat and calories – Pork rinds get a large percentage of their calories from fat. A 1 ounce serving ranges from 130-180 calories and 9-12g of fat.
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Large amounts of sodium – Beware of excessive sodium intake Some brands have over 500mg per serving
So pork rinds are nearly carb-free but fairly high in calories and sodium This combination of nutrients is why pork rinds can be Smart Snack for diabetics in moderation, but there are some important factors to consider
Why Pork Rinds Don’t Spike Blood Sugar
For people with diabetes, controlling blood sugar levels is crucial. Luckily, pork rinds are a Zero-Carb food. This means they don’t contain carbohydrates that can be broken down into glucose and cause a rapid rise in blood sugar.
Protein and fat are the main macronutrients found in pork rinds. While protein can be converted to glucose, it does not cause blood sugar spikes. The fat content has no direct effect on blood glucose either. This makes pork rinds an ideal carb substitute.
Just be sure to check the nutrition label, as some seasoned pork rinds may contain sugar or other carbs that can impact blood sugar levels. Plain pork rinds are always the safest bet.
Potential Benefits of Pork Rinds for Diabetics
Beyond just being low-carb, there are a few other potential blood sugar benefits of incorporating pork rinds into a diabetic diet.
Can help control carb cravings – The crunch and salty flavor of pork rinds can satisfy cravings for chips, crackers, pretzels, or other high-carb snack foods. Reaching for pork rinds instead can help manage carb intake.
Serve as breading for low-carb recipes – Crushed pork rinds make an excellent carb-free breading for meat and vegetables. This allows diabetics to still enjoy breaded foods without carbs and blood sugar spikes.
Adds tasty crunch to salads – Sprinkling crumbled pork rinds onto a salad provides a carb-free crunchy topping. It gives great texture to an otherwise soft salad.
Potential Downsides to Be Aware Of
While pork rinds can be incorporated into a diabetic diet, moderation is still key. Here are a few potential downsides to be mindful of:
High in sodium – Pork rinds are notoriously high in sodium, with some brands containing over 500mg per serving. Consuming too much sodium can lead to high blood pressure, which is already a concern for many diabetics. Be sure to keep sodium intake within the American Heart Association’s recommended limits.
Provides mostly empty calories – Aside from protein, pork rinds are lacking in essential vitamins and minerals. The calories come mainly from fat. It’s best not to rely on them too heavily for nutrition.
Can increase cholesterol levels – The saturated fat content of pork rinds may negatively impact cholesterol levels. People with diabetes already have a heightened risk for heart disease, so being cognizant of saturated fat intake from processed snacks is important.
Tips for Incorporating Pork Rinds into a Diabetic Diet
If you want to include pork rinds in your diabetic diet, here are some tips for doing it in a healthy way:
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Stick to plain pork rinds and avoid seasoned varieties with added sugars.
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Be mindful of portion sizes. 1 ounce or a small handful is plenty for a snack.
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Drink plenty of water to offset the sodium content.
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Avoid making pork rinds a dietary staple. Enjoy alongside other low-carb whole foods.
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Check cholesterol levels regularly if consuming pork rinds frequently.
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Crush and use as breading for chicken, fish, or veggies to limit carb intake from traditional breadcrumbs.
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Top salads with crumbled pork rinds rather than croutons for added crunch without carbs and sugar.
The Verdict on Pork Rinds for Diabetics
After taking a closer look at their nutritional content and health impacts, I can conclude that pork rinds can be a diabetes-friendly snack when consumed in moderation. The lack of carbs and blood sugar spike potential make them a smart substitute for carb-heavy crunchy snacks. Just be cautious of excessive sodium and saturated fat intake. Overall, pork rinds can offer a tasty low-carb option to help diabetics satisfy cravings and manage carb intake. They provide crunch and flavor without significantly impacting blood sugar levels.
Ingredients in Pork Rinds
I ONLY eat pork rinds with these ingredients. I only eat plain pork rinds, not flavored.
When looking at ingredients alone, pork rinds are paleo friendly for sure. Only two ingredients (pork and salt) equals awesomeness. :).
But are pork rinds truly paleo?
I follow what I call a ‘low carb paleo’ meal plan. What this means to me, I eat a very low carb, ‘real food’ diet. Mainly meats, eggs, coconut oil, butter, low carb vegetables with occasional nuts and berries.
To be clear, I don’t see how store-bought pork rinds could be Paleo, but a lot of the foods we eat today are.
There’s no way our ancestors were making butter, heavy cream, or bacon 20,000 years ago, so I don’t think they were double-frying pork skin either. all foods squarely on my ‘low carb paleo’ meal plan.
What I want to say is that pork rinds are a good part of my low carb paleo diabetes diet, even though they aren’t fully paleo.
Pork Rinds have No Carbs
Notice the Carb totals? Zero. Are Pork Rinds low carb? Absolutely they are. 🙂
Before moving on to the next section notice a couple of other facts.
-0- Trans Fats, BOOM!
The fats are a given, it’s pork. I love pork fat! Don’t be afraid of healthy fats. The benefits of saturated fats and dietary cholesterol are well-documented.
Pork rinds are low carb, they have good fats and a little protein, what’s not to love?
#44 Pork skins vs Blood sugar
FAQ
Do pork rinds spike blood sugar?
Are pork rinds healthier than potato chips?
Can you eat pork if you are diabetic?
Are pork rinds diabetic friendly?
Pork Rinds are diabetic friendly food. However, pork rinds are so much more than just a low carb snack. They can be used as a ‘chip’ alternative, meatloaf thickener and can even be used as a ‘breading’ when frying or baking meat, especially fried chicken and fried fish! Pork Rinds are low carb and diabetic friendly. Pork rinds are versatile!
Can one eat pork ribs if they have diabetes?
It is not recommended. People with diabetes should limit or avoid high-fat cuts of meat, such as hot dogs, sausage, bacon, and pork ribs, as they are high in saturated fats. These can increase body weight and deregulate blood glucose levels.
Is pork good for a diabetic patient?
Protein helps your body to perform better and more efficiently. Lean meats, such as pork also help the heart to remain healthy. Pork may be considered rich in fats, but the protein outweighs the fats, benefitting the heart muscle. Vitamin B will also produce many benefits for the diabetic patient.
Is pork bad for diabetes?
This also tells us that having pork will not lead to any spikes of blood sugar levels. Pork will not be harmful to those with diabetes. Pork is considered higher in fats than most meats, but pork is also lower in carbohydrates. Therefore, this makes pork a safe meat, as long as it is consumed with portion control.