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Enjoying Diabetes-Friendly Pork Ribs in Moderation
Juicy, tender pork ribs seem like the ultimate comfort food for many people. Slathered in a sweet and tangy barbecue sauce, ribs are a crowd-pleasing appetizer or entree. However, the high fat content of traditional pork ribs may cause some people with diabetes to avoid them. Is it possible to work ribs into a healthy diabetes diet? With some modifications, pork ribs can be an occasional treat.
In this article, we’ll break down the nutrition facts on pork ribs and discuss how people with diabetes can enjoy them in moderation. You’ll learn about selecting leaner cuts of ribs, choosing diabetes-friendly cooking methods, limiting portion sizes, counting carbs in sauces and sides and pairing ribs with non-starchy vegetables. With smart planning, pork ribs can still be on the menu!
Understanding the Nutrition Facts of Pork Ribs
Pork ribs come from the fatty belly and loin sections of the pig. While all cuts of ribs are high in fat and calories, some versions contain more saturated fat than others.
Baby back ribs and loin back ribs come from closer to the leaner loin section, so they tend to be slightly lower in saturated fat than spare ribs or country-style ribs.
On average, a 3 ounce serving of pork ribs contains:
- Calories: 221
- Total fat: 16g
- Saturated fat: 6g
- Protein: 16g
- Carbs: 0g
With zero carbs, ribs themselves won’t directly impact blood sugar levels. However, the fats and calorie density make portion control important. The sugars and carbs in barbecue sauce must also be accounted for.
Tips for Enjoying Pork Ribs With Diabetes
Here are some tips to enjoy pork ribs more healthfully with diabetes:
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Stick to leaner rib cuts like loin back or baby back. Avoid thick, fatty spare ribs.
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Remove the skin to reduce saturated fat.
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Rub the ribs with spices instead of sugar-laden barbecue sauce.
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Grill, bake or broil ribs instead of frying to cut added fat.
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Limit portions to 3-4 ounces of ribs. Fill your plate with non-starchy veggies.
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Count carb grams in barbecue sauce or glazes and account for them.
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Avoid high carb side dishes like macaroni and cheese, corn bread or fries. Enjoy a salad instead.
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Use apple cider vinegar instead of sugary sauces for more tangy flavor.
With mindful portion sizes and sensible sides, pork ribs can be worked into a healthy diabetes meal plan occasionally. Be sure to account for the full nutrition facts, not just the ribs themselves.
Choosing Healthier Cooking Methods
How you prepare and cook ribs also impacts their nutrition profile. Here are some diabetes-friendly cooking tips:
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Remove the fatty outer membrane before cooking for less saturated fat.
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Rub the ribs with spices instead of sugar-based barbecue sauces before cooking.
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Grill, broil or bake the ribs on a rack to allow fat to drip away.
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Avoid frying, which adds a lot of unnecessary fat.
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Cook ribs until tender but not charred or burnt. Burnt meats may contain carcinogens.
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Brush with sauce only during the last few minutes to avoid burning.
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Discard leftover cooking juices, which contain a lot of saturated fat.
With healthy prep methods, you can enjoy the rich flavor without overdoing the less nutritious elements.
Choosing Sides and Sauces Carefully
What you serve alongside pork ribs is key for balance. Avoid classic high carb barbecue pairings:
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Skip corn bread, biscuits or sweet potato fries. Enjoy a salad instead.
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Avoid baked beans, macaroni and cheese or potato salad. Choose non-starchy veggies.
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Minimize sugary barbecue sauces. Use mustard, apple cider vinegar or hot sauce instead.
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Skip high carb desserts like banana pudding. Enjoy berries with whipped cream instead.
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Choose unsweetened iced tea, water with lemon or diet soda instead of sugary drinks.
With smart substitutions, you can still enjoy flavorful sides and sauces without spiking your blood sugar.
Portion Control Is Crucial
One major key to enjoying ribs healthfully with diabetes is keeping portions under control. While meaty bones give the illusion of bigger portions, it’s important to weigh ribs to keep servings reasonable.
Stick within the 3-4 ounce recommended serving size of ribs, which has about 16 grams protein. Round out your plate with 1-2 cups non-starchy vegetables instead of carby sides. This will help fill you up while controlling carbs, fat and calories.
If dishing up ribs buffet-style, be mindful to take no more than one small pork rib bone to stay within your plan. Resist going back for seconds. With reasonable portions, you can satisfy your rib craving within your diet.
Occasionally Indulging in Moderation
Most experts recommend people with diabetes limit red meat like pork ribs to no more than 2-3 times per week at most. Balance is key – be sure to include lean proteins like fish, beans, lentils, tofu or eggs on other days.
When enjoyed occasionally in moderation alongside plenty of vegetables, pork ribs can be part of an overall healthy diabetes diet. Just be mindful of portions, cooking methods and carb counts of sauces and sides.
Of course, always discuss any dietary changes with your doctor to see if they have specific recommendations based on your individual health status and diabetes management plan. With smart planning, pork ribs can still be on the menu in diabetes-friendly ways.
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FAQ
What kind of pork can a diabetic eat?
What meat is not good for diabetics?
Does pork raise blood sugar?
Can diabetics eat pork tenderloin?
Pork tenderloin is a protein choice that you can embrace. It’s a super lean cut of meat that’s very low in saturated fat and can be used in dozens of delicious recipes paired with some of the best foods for diabetics. Try our Parmesan Pork Medallions or Easy Slow-Cooked Pork Tenderloin! Can diabetics eat pork?
What type of meat should diabetics eat?
Lean red meat cuts, rump, duckling and lizard, contain micronutrients such as Vitamin B12 and Iron, which help in the diet of diabetics.
Can diabetics eat red meat?
While excessive amounts of red meat in your diet will make diabetes harder to control, enjoying it every once in a while shouldn’t cause harm. When you are having red meat, it’s important to choose a lean cut. Filet mignon with no visible fat is a great example. You might be surprised by some of our other diabetic-friendly dinner ideas, too.
Can people with Type 2 diabetes eat meat?
Basically, all types of natural whole food sources of meat can be safely eaten by people with type 2 diabetes and prediabetes, so feel free to include a wide variety of meats in your weekly menu. These are nutrient dense foods that provide a range of valuable vitamins and minerals, along with satiating protein and fat.