For people with diabetes, Thanksgiving can be as scary as Halloween, but with cranberry sauce, mashed potatoes and stuffing providing the frights instead of ghosts and goblins. These types of foods are carbohydrates and convert to glucose in our bodies, raising our blood sugar (blood glucose). With a little planning and strategic thinking, however, it is possible to enjoy Thanksgiving dinner without sending your blood sugar through the roof. These tips will help you have a happy – and healthy – turkey day.
Turkey can be a healthy meat choice for people with diabetes However, it’s important to choose the right cuts and prepare it properly. This article will examine if turkey is a good option for diabetics and provide tips on how to include it as part of a balanced diabetes diet
How Turkey Impacts Blood Sugar
Turkey is a lean, low-fat protein that is unlikely to spike blood sugar levels. According to the International Tables of Glycemic Index, turkey meat has a glycemic index of 0 due to its minimal carbohydrate content (1).
A 3-ounce serving of skinless turkey breast contains just 0.06 grams of carbohydrates and 35 calories (2). With barely any carbs turkey does not significantly impact blood glucose levels.
Benefits of Turkey for Diabetes
Here are some of the key benefits of turkey for people with diabetes:
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Low in fat and calories: Skinless white turkey meat is very low in saturated fat and calories, making it ideal for weight control. Obesity is a major risk factor for type 2 diabetes, so maintaining a healthy weight is critical (3).
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Rich in nutrients: Turkey provides niacin, vitamin B6, selenium, choline and zinc. These nutrients help regulate blood sugar, protect cells from damage, and support immune function (4).
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May lower diabetes risk: Replacing red and processed meats with poultry may reduce the risk of developing type 2 diabetes by 20-30%, according to studies (5).
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Supports heart health: Turkey contains no saturated fat or cholesterol. Diabetics have an elevated risk of heart disease, so choosing heart-healthy proteins is important (6).
Choosing the Right Turkey Cuts
Opting for the leanest turkey cuts is key for diabetics. Here are some diabetes-friendly options:
- Skinless turkey breast
- Skinless turkey tenderloins
- Ground turkey breast (99% fat-free)
- Unprocessed turkey roast or cutlets without skin
Avoid turkey parts with skin, such as legs and thighs, as well as processed deli meats which are high in sodium.
Healthy Ways to Cook Turkey
The preparation method also matters when cooking turkey for diabetics. Opt for moist heat methods like braising, stewing or poaching. Dry high-heat methods can promote the formation of advanced glycation end products (AGEs), which are linked to diabetes complications (7).
Here are some healthy turkey cooking methods:
- Poach or simmer in broth
- Braise turkey breasts
- Make a turkey vegetable soup or stew
- Grill on low heat, avoiding charring
Also avoid deep frying, which adds unnecessary calories and fat.
Recommended Serving Size
The American Diabetes Association recommends 3-4 ounces of lean protein per meal for people with diabetes (8).
A 3-4 ounce serving of skinless turkey breast provides 25-35 grams of protein. Spreading protein intake evenly throughout the day can help manage blood sugar spikes.
Pairing Turkey With Diabetes-Friendly Foods
To make a balanced diabetes plate, turkey should be accompanied by non-starchy vegetables, fiber-rich whole grains or legumes. Some healthy pairings include:
- Turkey breast with roasted Brussels sprouts and quinoa
- Turkey chili with cannellini beans and spinach over brown rice
- Turkey taco salad with romaine, salsa and avocado
The Bottom Line
Skinless, white turkey meat can be an excellent addition to a diabetic diet when prepared properly. Go for lean, unprocessed cuts, use moist heat cooking methods and avoid charring or burning. Pair turkey with non-starchy veggies, whole grains and healthy fats for balanced nutrition. Moderating portion sizes is also key.
With the right choices and preparation, turkey can be a nutritious protein option for managing diabetes. Consult a registered dietitian for personalized meal planning and portion guidance based on your individual health needs.
References
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https://fdc.nal.usda.gov/fdc-app.html#/food-details/171479/nutrients
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https://www.cdc.gov/diabetes/library/features/diabetes-and-obesity.html
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https://www.diabetes.org/healthy-living/recipes-nutrition/understanding-carbs/meat
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https://www.diabetes.org/healthy-living/recipes-nutrition/eating-well/better-for-you
Create a game plan.
This is a little easier if you’re hosting Thanksgiving and have control over the menu. If not though, having a game plan for the day will help. First, decide ahead of time, what you’re going to eat and how much. You might make an adjustment or two once you see what’s on the table, but remember to lean toward adding protein, high fiber foods including fruit and vegetables. Second, remember that you don’t have to eat a serving of everything on the table. Yes, Aunt Sally’s yams are probably delicious, but it’s okay to skip them or have only one or two bites in order to stick to your plan. Finally, prepare a couple of low-carb dishes and bring them with you. These cauliflower mashed potatoes and ginger green beans are great options.
Be careful with your intake and portion sizes of high-carb sides and desserts.
Stuffing is made up mostly of bread, of course you may have this staple Thanksgiving side item but it is important to limit yourself to a smaller serving. Mashed potatoes are also a carbohydrate food that will convert to glucose in our bodies and will raise our blood sugar, so again portion sizes are important, we don’t want to pile heaping spoonfuls of this on ours plates. Of course, there will be tempting desserts, bring a healthy lower-carb option to share. The best thing to do is to avoid them entirely, but if you can’t resist the temptation, be strategic. Figure out which one is your absolute favorite and allow yourself a small portion, or if you have two favorites have one or two bites of each. That way, you can enjoy the taste without adding too much extra sugar. For some of us the best plan is to avoid desserts all together, the best option may be to have a coffee or tea after your meal instead.
If you have DIABETES you can still EAT BACON! *Watch This*
FAQ
Does turkey raise your blood sugar?
- Turkey is a lean protein that’s low in carbohydrates.
- Protein doesn’t directly cause blood sugar to rise. In fact, protein can help you feel full faster, which can lower your blood sugar cravings.
- Turkey contains chromium, a mineral that helps insulin control blood sugar.
- The protein in turkey slows digestion, which prevents blood sugar spikes.
What is the best meat for diabetics?
- Chicken: Skinless chicken breast is a great option because it’s low in fat
- Turkey: Ground turkey breast is a good choice
- Beef: Lean cuts include sirloin, flank steak, tenderloin, and round
- Pork: Lean cuts include Canadian bacon, tenderloin, and fresh, canned, cured, or boiled ham
- Veal: Lean cuts include loin chop and roast
- Lamb: Lean cuts include chop, leg, and roast
What is the best turkey for diabetics?
- Turkey can help you feel full faster, which can lower your blood sugar and carbohydrate cravings.
- Avoid adding butter or frying turkey.
- Turkey breast is considered the “healthier” choice.
Can diabetics eat deli turkey?
- Low-sodium options: Look for deli meats labeled “low salt”.
- Unprocessed turkey: Turkey breast without the skin is a good source of lean protein. It’s low in calories and fat, and contains niacin and selenium.
- Blood sugar: Turkey is a protein that won’t cause blood sugar to spike like foods that are high in sugar and carbohydrates.
Is Turkey a good choice for people with diabetes?
Yes, turkey is generally considered a good choice for people with diabetes, and here’s why: Lean Protein: Turkey, especially the breast meat, is a lean source of protein. Protein plays a crucial role in satiety, helping people feel full, and it has a minimal impact on blood sugar levels.
Can diabetics eat turkey meat?
Turkey meat is high in selenium. It falls in the range of the top 32% of foods as a source of selenium. Some studies suggest that selenium may play a protective role against type 2 diabetes due to its essential role in oxidative stress protection (4). In summary, those with diabetes can consume turkey meat.
What is the healthiest way to eat turkey?
Choosing light meat without the skin is the healthiest way to eat turkey. It’s also important to choose fresh over processed turkey. One cup of light meat turkey already contains more than 18% of your daily recommended dose of sodium. Processed turkey can have more than 35% of that recommended dose.