Want to keep your blood sugar in check? Don’t eat or eat less of these 10 foods to stay healthy and avoid problems.
For people with diabetes, choosing the right foods can be crucial for managing blood sugar and overall health. Pork liver is a nutritious yet controversial food. While it packs a powerful nutritional punch, it also contains ingredients that some experts advise diabetics to limit.
So should diabetics eat pork liver? Here’s a closer look at the potential benefits and downsides.
Potential Benefits of Pork Liver for Diabetics
Nutrient-dense
Like all organ meats, pork liver is one of the most nutrient-dense foods available. In just one 3 oz serving, it provides:
- High-quality protein – 24g
- Vitamin A – Over 100% DV
- Vitamin B12 – Over 100% DV
- Iron – Over 100% DV
- Copper – Over 100% DV
- Choline – Over 100% DV
This stellar nutrition profile makes it an excellent way for diabetics to meet micronutrient needs on a carb-conscious diet. Its protein and vitamins play key roles in energy, immunity, brain function, metabolism, and bone health.
Low carb
Pork liver contains just 3g net carbs per serving, fitting into low-carb, keto, and diabetic diets. Its high protein and nutrition help keep you full and satisfied on fewer daily carbs.
May improve insulin sensitivity
Some research indicates vitamin A can enhance insulin sensitivity and help normalize blood sugar levels. Since pork liver delivers extremely high amounts of preformed vitamin A, it may aid diabetic management.
Provides choline
Choline deficiency is common in diabetics and can increase liver fat storage. Just one serving of pork liver meets and exceeds your entire day’s choline requirement, helping protect liver health.
Potential Downsides of Pork Liver for Diabetics
High in cholesterol
At 340mg per serving, pork liver is exceptionally high in dietary cholesterol. Current diabetes guidelines advise limiting cholesterol intake to 200mg/day. High intakes may increase heart disease risk.
Rich in saturated fat
Pork liver contains high amounts of saturated fat (1.3g per oz), which may negatively impact blood sugar and insulin resistance. Experts advise diabetics to limit saturated fat.
High in purines
Purine compounds in pork liver may increase uric acid production, raising gout risk. Gout and diabetes often occur together.
May increase cancer risk
High intakes of processed and red meat are linked to increased colorectal cancer risk. The American Diabetes Association recommends limiting intake to less than 2 servings per week.
Nutrient toxicity risks
Excess preformed vitamin A from liver may lead to hypervitaminosis A. High copper levels may also be problematic for diabetics with common comorbidities like liver disease.
Recommendations
Current nutrition guidelines for diabetics advise limiting intake of processed meats, organ meats, and meats high in saturated fat.
While pork liver provides exceptional nutrition, it may be best reserved as an occasional treat in small amounts, rather than a regular part of the diabetic diet. For those who wish to include it more often, limiting servings to 2-3 oz just 1-2 times per week is a reasonable approach to minimize potential downsides.
For everyday diabetes nutrition, lean poultry, fish, plant proteins like beans and lentils, nuts, seeds, and low-fat dairy products make healthier regular protein sources.
When preparing pork liver, choose healthy cooking methods like baking, steaming or sautéing in olive or avocado oil rather than frying. And be sure to pair it with non-starchy vegetables, whole grains or legumes to balance out the meal.
Those taking statins or other cholesterol-lowering medications may want to avoid pork liver altogether due to interactions. And as always, it’s best to discuss your specific diet and nutrition needs with your healthcare provider.
Healthier Protein Choices for Diabetics
To meet protein needs while optimizing diabetic health, focus on these lean, low-saturated fat protein foods:
- Salmon, tuna, herring, sardines
- Shrimp, scallops, crab, mussels
- Skinless poultry (chicken, turkey)
- Eggs and egg whites
- Lean cuts of beef and pork
- Tofu, edamame, tempeh
- Beans, lentils, peas
- Nuts and nut butters
- Seeds like flax, chia and hemp
- Nonfat Greek yogurt and milk
- Cottage cheese and ricotta
Aim for a wide variety of lean proteins while limiting intake of fattier meats and processed varieties like bacon, sausage, deli meats and hot dogs. This approach helps optimize blood sugar and fitness levels while meeting protein needs for good health.
The Bottom Line
Pork liver can be enjoyed occasionally as part of a healthy diabetic diet, but regular high intakes are not advised due to its high cholesterol, saturated fat and other potential drawbacks. For everyday diabetes nutrition, leaner proteins like poultry, fish, plant foods and low-fat dairy are healthier protein options.
Diabetes Diet Tips for The Carb Lover
Favor Low-Fat Over Full-Fat Dairy
You may have heard that the saturated fats in dairy products can make your LDL cholesterol levels go up and your risk of heart disease go up. But eating a lot of saturated fats may make insulin resistance worse, which is another very bad thing for people with diabetes. Cream, full-fat yogurt, ice cream, cream cheese, and other full-fat cheeses are all made with whole milk. Try to stay away from them as much as possible. Look for reduced-fat or fat-free dairy products instead. Everyone should get no more than 5 to 6 percent of their calories from saturated fat, according to the American Heart Association (AHA). This advice is even more important for people with type 2 diabetes, says Kimberlain. That’s about 120 calories, or 13 grams, of saturated fat a day if you eat 2,000 calories.
Is Liver Good For Diabetes
FAQ
Can I eat pork if I have diabetes?
What is the healthiest meat for diabetics?
Is pork liver good for high blood pressure?
Can you eat pork liver if you have diabetes?
Pork liver is safe for a balanced diabetes diet, as it fits for both carb exchanges and low carb diets. However, it’s essential to include other food groups in your diet as well.
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.
Can diabetics eat pork loin?
Pork loin is the leanest cut of pork that is actually considered a healthy choice for diabetics. It can help further the fat-reducing diet needed in diabetes meal plans.
Is pork liver healthy?
Pork liver is considered the organ richest in healthy fats, according to a June 2014 article in the Korean Journal for Food Science of Animal Resources. It also contains a variety of essential nutrients. Every 100 grams of cooked pork liver has these nutrients, as stated by the USDA. Like many other animal products, pork liver also contains cholesterol.