Some foods may be off limits for people with diabetes, but that doesn’t mean they have to give up everything. Learn about the health impacts of meat on diabetes in our guide to diabetic-friendly meats.
For people with diabetes, it’s important to make smart decisions when selecting proteins. As you might expect, some options are better for your health than others. Watch out for breaded foods because they can mess up your blood sugar levels and make it hard to track how many carbs you’re eating. Also, keep an eye on the amount of saturated fat in meat, since diabetes and heart disease often go together. (To find saturated fat, look for white fat that you can see in the meat and skin on the meat.) ).
Finally, avoid processed meats. Foods like deli meats and sausage may have additives and compounds that cause inflammation. This can make diabetes worse and cause other long-term illnesses in the future.
What kinds of meat are good for people with type 2 diabetes? Look for lean meats with little fat that you can see, skinless cuts, and meats in their most natural form, like whole cuts instead of processed ones. Find more about how type 2 diabetes affects your diet.
A diet high in red meat has been shown to contribute to many chronic illnesses, including diabetes. However, certain cuts of red meat can be worse than others for those with diabetes. The white fat that you can see all over a piece of meat is called marbling. It is mostly made up of saturated fat. Saturated fat has been shown to increase inflammation and even promote insulin resistance.
Is steak okay for diabetics? Yes, if you choose cuts of meat with less marbling, steak can be part of a diabetes-friendly diet.
Some fish can be incredible protein options for those with diabetes. However, fried fish is not recommended. It can be high in calories, which can lead to weight gain, making diabetes much harder to control. It can also be hard to figure out how many carbs are in the batter, which can throw off your daily carb count.
Deli meats are typically full of sodium and additives, including nitrates. It has been found that nitrates may stop the body from making insulin normally and could make the body less sensitive to insulin.
What kinds of lunch meat can diabetics eat? There are types of lunch meat that have fewer additives and less sodium. Ask to see labels of the different options next time you’re at the deli counter.
Does meat raise blood sugar? Not unless there is a carb eaten alongside it. But additives and saturated fat can hurt your health and make it harder for your body to control its blood sugar levels.
Processed meat, like bacon, has also been deemed a Group 1 carcinogenic food by the World Health Organization. It triggers an inflammatory response in the body when eaten, contributing to diabetes.
As a diabetic, you know certain foods can affect your blood sugar and heart health. So when it comes to beloved eats like ham, you may wonder – can I still enjoy it in moderation? Or is ham totally off limits?
The answer is yes, diabetics can eat ham sparingly as part of a healthy diet. But there are some important caveats. While ham provides protein, it tends to be high in sodium and saturated fat. These components can negatively impact heart health, a key concern for diabetics.
This article provides everything you need to know about eating ham with diabetes We’ll cover
- Ham nutrition facts
- Benefits of ham for diabetics
- Risks of eating ham with diabetes
- How much ham diabetics can eat
- Tips for choosing healthier ham
- Better meat alternatives
Armed with all the details, you can enjoy ham safely as an occasional treat while prioritizing more nutritious proteins most of the time
Ham Nutrition Facts
Before determining if ham is suitable for your diabetes diet, let’s look at its nutrition profile.
A 3 ounce serving of ham contains:
- Calories: 127
- Fat: 6g
- Saturated fat: 2g
- Protein: 17g
- Carbs: 1g
- Sodium: 1,146mg
So while ham provides lean protein, it’s very high in sodium and contains a good amount of saturated fat. Now let’s explore the pluses and minuses in more detail.
Potential Benefits of Ham for Diabetics
Here are some of ham’s advantages that may make it a good occasional choice for diabetics:
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Protein. Ham provides high quality protein to help you feel full and maintain muscle. This is especially beneficial for diabetics.
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Low carb. With only 1g of carbs per serving, ham won’t spike blood sugar like other meats.
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Iron. Ham contains some iron, which is needed for healthy blood and energy levels.
For these reasons, enjoying some ham here and there as part of a balanced diabetic diet can provide benefits. But there are also some important risks to consider.
Potential Risks of Eating Ham with Diabetes
While ham offers some nutritional upside, it also carries these potential downsides for diabetics:
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Sodium. The whopping 1,146mg sodium per serving may increase cardiovascular issues and blood pressure.
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Saturated fat. Ham’s 2g of saturated fat per serving can raise bad LDL cholesterol levels.
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Nitrates. These processed meat preservatives may impair insulin response.
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Cancer risk. Processed meats like ham may increase colon cancer likelihood.
Because of these drawbacks, daily ham consumption or large portions are not recommended for people with diabetes. Moderation is key to reduce risks.
So how much ham is safe for diabetics to eat? Let’s find out.
Recommended Serving Size of Ham for Diabetics
When it comes to processed meats, less is usually better for diabetes management. According to leading health organizations:
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The American Diabetes Association recommends limiting processed meat to 1-2 servings per week.
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The American Heart Association advises restricting processed meats to no more than 2 servings per week.
Based on this guidance, diabetics should aim to eat ham no more than:
- 2-3 ounces per week
- Or 0.5 ounces (roughly 2 thin slices) just a couple times weekly
Consuming an occasional slice of ham on a sandwich or breakfast sandwich is likely fine. But restricting weekly portions is key for heart health. Now let’s look at some serving tips.
5 Tips for Choosing Healthier Ham
If you want to incorporate occasional ham in your diabetes diet, here are some pointers:
- Opt for lower sodium ham like “lightly cured” varieties under 500mg.
- Choose reduced fat or “Extra Lean” options when possible.
- Buy ham deli slices instead of thicker cooked ham steaks.
- Limit high-fat, high-carb additions like mayo, cheese, or buttery buns.
- Partner with veggie sides over starches to balance nutrition.
Being mindful of portion sizes, sodium content, and additional toppings is important for keeping ham an occasional treat.
Healthy Low-Sodium Meat Alternatives
While the odd slice of ham is likely fine, making more wholesome proteins your staples is optimal for balancing diabetes and heart health. Some healthy low-sodium options include:
- Chicken or turkey breast
- Lean beef cuts like sirloin
- Pork tenderloin
- Fatty fish like salmon
- Beans, lentils, and tofu
- Nuts and seeds
- Eggs
Prioritizing these leaner, unprocessed protein sources will allow you to enjoy the occasional slice of ham without overdoing health drawbacks like salt, saturated fat, and nitrates.
The Verdict on Ham for Diabetics
Ham can be incorporated sparingly into a healthy diabetes diet, but it’s best reserved as an occasional treat. To maximize nutrition and minimize health risks, keep portions small and partner with vegetable sides and other lean proteins most of the time.
Being informed about how different dietary choices affect your health empowers you to safely balance beloved foods like ham with better alternatives for optimal diabetes management. With mindful moderation, you can ham it up on occasion!
Best: Skinless Chicken Breast
If you take off the skin, chicken is a great source of protein for people with diabetes. Breast meat is the best choice because it has the least amount of fat. In one of these simple recipes for people with diabetes, skinless chicken breast is used with some of the best vegetables for diabetics.
Nutrition Facts
4 ounces: 93 calories, 20g protein, 1g fat (0g saturated fat), 0g carbohydrate, 55g sodium
Salmon and other fatty fish like anchovies and sardines are smart choices for those with diabetes. Omega-3 saturated fatty acids, which are found in large amounts in these fish, have been shown to help protect against type 2 diabetes. Pair salmon with one of these diabetic “free foods” for a delicious, balanced meal.
Nutrition Facts
3 ounces: 177 calories, 17g protein, 11g fat(3g saturated fat), 0g carbohydrate, 50g sodium
Pork tenderloin is a protein choice that you can embrace. This is a very lean cut of meat that is low in saturated fat and can be used in a lot of tasty recipes with some of the best foods for diabetics. Try our Parmesan Pork Medallions or Easy Slow-Cooked Pork Tenderloin!.
Can people with diabetes eat pork? You shouldn’t eat bacon, but you can still eat other cuts of pork. (Learn when it’s safe to eat pink pork. ).
Nutrition Facts
3 ounces: 122 calories, 22g protein, 3g fat (1g saturated fat), 0g carbohydrate, 48g sodium
It will be harder to control your diabetes if you eat a lot of red meat, but eating it once in a while shouldn’t hurt you. 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.
Nutrition Facts
3 ounces: 227 calories, 22g protein, 15g fat (6g saturated fat), 0g carbohydrate, 46g sodium
Eggs (both the white and yolk) are a phenomenal protein choice for those with diabetes. New research shows that you don’t need to worry about the cholesterol they contain because it won’t affect your blood cholesterol. Eggs also have a lot of vitamin D, which makes the body more sensitive to insulin. This makes it easier to keep your blood sugar under control. Check out these brunch recipes for people with diabetes.
Nutrition Facts
2 large eggs: 156 calories, 12g protein, 10g fat (3 g saturated fat), 0g carbohydrate, 124g sodium
Worst: Grilled Skin-On Poultry
The skin found on poultry like chicken is loaded with saturated fat. Research has also found that high-heat cooking methods like grilling actually increase diabetes risk and can make management more difficult for those who already have the disease. This is most likely related to the by-products created during high-heat cooking.
Nutrition Facts
4 ounces: 209 calories, 21g protein, 14g fat (4g saturated fat), 0g carbohydrate, 71g sodium
Can Diabetics Eat Ham?- Risks and benefits @healthdsl6619
FAQ
What kind of ham is best for diabetics?
Does ham raise blood sugar?
Can diabetics eat ham and cheese sandwiches?
Can you eat ham If you have type 2 diabetes?
No wonder ham is the most popular deli meat in the world! So, can you include ham in your diet with type 2 diabetes or prediabetes? The answer may surprise you… Ham is a specific cut of pork (taken from the hind leg) that has been cured and seasoned to culinary perfection.
Are diabetics allowed to eat shrimps?
Shrimp is appropriate for pre-diabetics and diabetics in most cases because of its minimal effect on blood sugar. Shrimp is a versatile, high protein, low carbohydrate food. It contains moderate amounts of vitamin B12, selenium, and is low in saturated fat. The concentration of cholesterol in shrimp may present an issue for some individuals with type 2 diabetes or those with already unhealthy lipid profiles. However, this is most likely only an issue if consumed in excess and in the context of an already unhealthy dietary pattern. Shrimp, when caught sustainably and consumed moderately are a healthy choice for humans and the environment. The 2020-2025 Dietary Guidelines for Americans suggest aiming for two 4-ounce servings of seafood per week and many health experts suggest up to 12 ounces per week. Look for shrimp certified by an independent agency such as Wild American Shrimp or the Marine Stewardship Council(MSC), which certifies that wild fisheries are well-managed and sustainable. Or look for the Best Aquaculture Practices label, which is for farmed shrimp.
Is ham good for diabetics?
Ham has anti-inflammatory properties: people with diabetes are usually at risk of chronic inflammation because the immune system recognizes the excess blood glucose as an invader. The immune system then initiates an immune response, one of which is inflammation.
Is Ham bad for a diabetic?
This can raise blood sugar levels and increase the risk of heart disease, which is already a concern for diabetics. Another major issue with ham is its high sodium content. Consuming too much sodium can lead to fluid retention and high blood pressure, which can further increase the risk of heart disease.