If you’ve been diagnosed with diabetes, that doesn’t usually mean that you have to give up eating meat. But it does mean you need to be a little more careful about the meat you eat. Some meats are higher in saturated fat, cholesterol, and calories than others. If you eat a lot of these kinds of meat, your blood cholesterol levels may go up. They can also make you gain weight, which makes diabetes harder to manage. Here’s our quick guide to choosing what kind of meat to eat when you have diabetes.
Three ounces of meat is the same size as a deck of cards. No more than 3 ounces of protein at a meal is recommended. (Try to eat meats from this page only; unfortunately, this means nothing fried. ).
Venison, or deer meat, can be a great addition to a diabetes-friendly diet With its impressive nutrition profile and versatility, venison offers people with diabetes a fresh, lean protein option. Let’s take a closer look at why venison is an ideal meat for managing blood sugar
Venison comes from deer and provides an excellent source of protein with less fat than traditional meats. Here’s a quick rundown on this type of game meat:
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Derived from wild deer species like whitetail, mule deer, elk, moose, caribou and antelope.
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Has a rich, earthy taste and fine-grained texture. Flavor varies by the animal’s diet
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Lower in calories, fat, and cholesterol compared to beef, pork or lamb.
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Provides iron, zinc, selenium, B vitamins and other essential nutrients.
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Sold as whole cuts like roasts, chops, steaks, or ground into burger.
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Requires careful handling and cooking to prevent bacterial contamination.
With its lean profile and wealth of nutrients, venison can be a smart choice for people looking to manage diabetes through diet. Let’s analyze why it deserves a place on your plate.
Nutritional Benefits of Venison for Diabetes
Venison boasts a stellar nutrition resume that aligns with healthy eating guidelines for diabetes:
High Quality Protein
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Excellent source of complete, lean protein needed to maintain muscle mass.
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3 ounces of cooked venison provides 25-30 grams of protein.
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Helps keep you full and satisfied.
Low in Fat
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Much lower in saturated fat than beef or pork – 2.7 grams per 3 ounce serving.
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Also minimal marbling and external fat to trim.
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Reduces intake of unhealthy fats that can raise cholesterol.
Fewer Calories
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Provides 120-140 calories per 3 ounce serving.
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Up to 40% less calories than an equal portion of beef.
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Helps control portions and caloric intake.
Rich in Nutrients
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Good amounts of iron, zinc, selenium for immunity and metabolism.
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B vitamins including niacin, B6 and B12.
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Source of phosphorus, potassium and magnesium.
Minimal Carbs
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Zero carbs in venison itself. Watch sides and marinades.
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Doesn’t spike blood sugar like high carb meats.
Healthy Ways to Cook Venison
Venison’s adaptable flavor and texture allows for many preparation methods:
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Grill kebabs, chops or steaks for quick cooking and added smoky flavor.
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Roast larger cuts like loin or rump roast. Let rest before slicing.
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Pan-sear steaks, then finish in the oven.
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Make venison burger patties for a leaner alternative to beef.
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Slow cook venison roasts or use in stews and chilis.
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Dice venison to use in fajitas, stir fries, pasta sauces and soup.
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Substitute venison in recipes calling for beef, pork or lamb.
Choose simple seasoning like herbs, spices, garlic and citrus so the venison flavor shines through. Watch sugar in marinades.
Tips for Purchasing Quality Venison
Follow these guidelines for sourcing safe, high quality venison:
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Buy from reputable farms or butchers. Ask how it was processed.
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Look for vibrant, deep red meat with white fat. Avoid black, sticky areas.
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Opt for individually vacuum sealed packs rather than ground meat.
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Check the sell-by date. Use fresh venison within 3-5 days.
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Properly store at 40°F or below and use within 1-2 days once thawed.
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Inspect carefully and cook thoroughly to at least 160°F internal temperature.
Potential Downsides of Venison
While venison has many perks, a few things to keep in mind:
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Can be more expensive than beef depending on cut and availability.
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Careful handling and cooking required to prevent bacterial contamination.
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Contains purines which may worsen gout symptoms in sensitive individuals.
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Has no omega-3s unlike fatty fish. Get these from other sources.
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Some cuts are very lean. Add healthy fats so it’s not overly dry.
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Limit use in processed meats like sausages with added sodium.
Venison vs. Other Meats for Diabetes
Comparing venison to other meats provides useful context:
Venison vs. Beef
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Venison has fewer calories and less fat, cholesterol and sodium.
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Venison provides iron, zinc and B vitamins like beef.
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Beef may be more affordable and readily available.
Venison vs. Chicken Breast
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Venison has more protein, zinc and iron than chicken.
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Chicken breast has less total and saturated fat.
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Both are lean sources of protein for diabetes.
Venison vs. Pork Tenderloin
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Venison has fewer calories and less fat than pork.
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Pork is a bit higher in thiamine and potassium.
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Venison and pork are two great lean protein choices.
Venison vs. Fish
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Fish provides omega-3 fatty acids while venison is very low in fat.
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Venison contains more protein, zinc, niacin and vitamin B12.
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Together they supply complete, lean protein for diabetes meals.
Sample Meal Plans with Venison
Here are suggestions for incorporating venison into diabetes-friendly meals:
Breakfast
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Venison sausage with sautéed peppers and spinach, whole wheat toast
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Venison burger patty with avocado and sliced tomato
Lunch
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Venison chili with beans, served over quinoa
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Arugula salad with grilled venison, beets, walnuts and balsamic vinaigrette
Dinner
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Broiled venison chops with roasted Brussels sprouts and wild rice
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Stir fry with venison, onions, carrots and broccoli over quinoa
Snacks
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Venison jerky and raw veggies
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Venison meatballs with marinara sauce
The Takeaway: A Healthy Red Meat
With its stellar nutrition stats, venison can be an excellent addition to the diet for people with diabetes. Keep servings lean and moderate, choose healthy cooking methods and pair venison with antioxidant-rich vegetables for blood sugar friendly meals. Use basic seasoning to let the unique flavor of venison take center stage on your plate.
Very Lean Meat Choices (0-1g fat/ounce and 35 calories)
- Birds: Cornish hen (no skin), chicken or turkey (white meat).
- Cod, flounder, haddock, halibut, trout, lox, and tuna, fresh or frozen, in water-filled cans
- Shellfish: Clams, crab, lobster, scallops, shrimp.
- Game: Duck or pheasant (no skin), venison, buffalo, ostrich.
- Cheese: low-fat cottage cheese that has less than 1 gram of fat per ounce
- Other: Factory-made sandwich meats that have less than 1 gram of fat per ounce, like turkey ham, deli thin, shaved meat, egg whites (2), plain hot dogs, fat-free sausage, and shaved meat turkey ham.
Lean Meat Choices (3g fat/ounce and 55 calories)
- Beef: USDA Select or Choice grades that have been trimmed of fat, like round, sirloin, flank steak, tenderloin, roast (rib, chuck, rump), steak (T-bone, porterhouse, cubed), and ground round.
- Pork: lean pork like tenderloin, center loin chop, fresh ham, ham in a can, cured ham, or boiled ham; maple bacon;
- Lamb: Roast, chop or leg.
- Veal: Leap chop, roast.
- Chicken, turkey (dark meat, no skin), chicken (white meat, with skin), and domestic duck or goose (no skin, well-drained of fat).
- Fish: Oysters, salmon (fresh or canned), catfish, sardines (canned), tuna (canned in oil, drained), herring (not creamed or smoked).
- Game: Goose (no skin, rabbit).
- Cheese: 4. 5% fat cottage cheese, grated parmesan, and cheeses that have 3 grams of fat or less per ounce
- Other: Hot dogs with no more than 3 grams of fat per ounce processed meat for sandwiches that has 3 grams of fat or less per ounce
5 BEST MEATS FOR DIABETICS (TO LOWER BLOOD SUGAR)
Is consuming venison meat beneficial for health?
Venison meat is an excellent source of B vitamins and zinc*. It contains small to moderate amounts of most other minerals. Key Point: Venison is a high-protein meat that is low in fat and total calories. B vitamins and zinc are the most significant nutrients that the meat provides.
Is venison a good source of protein?
Venison is a good source of protein for people with cardiovascular disease. It is leaner and has less fat and fewer calories than red meat. Deer meat, a type of venison, is high in essential amino acids. However, it’s important to know how to properly store, clean, and cook deer meat to avoid foodborne illnesses.
What are the best meat options for people with diabetes?
For people with diabetes, lean meat and meat alternatives are the best options. Lean meat is a good source of protein without the added unhealthy fats. The article discusses these healthful meat options and meats to avoid, which are typically fatty and processed.
What is venison meat?
Venison is a type of red meat that comes from a deer. Although it is not as common as traditional meats like beef, chicken, and pork, sales have been growing in the Western world over the past few years.