Smoked sausage is a popular staple at many breakfast tables, but is it a smart choice for people with diabetes? With its savory, smoky flavor and convenience factor, smoked sausage may seem tempting. However, as a highly processed meat, it can present some health concerns.
The key is moderation and making informed choices. By selecting healthier options and keeping portion sizes in check, smoked sausage can occasionally be part of a diabetic-friendly eating plan. Let’s explore some key considerations when incorporating smoked sausage into a diet for managing blood sugar.
Understanding Smoked Sausage Nutrition
To start, it’s important to look at the nutrition profile of smoked sausage. Here are some key nutrients in a typical 2-ounce serving
- Calories: 180
- Fat: 16g
- Saturated fat: 5g
- Sodium: 450mg
- Carbs: 1g
- Protein: 8g
As you can see, smoked sausage is high in sodium, fat and calories for the serving size. It provides protein but minimal carbs or fiber.
Ideally, those with diabetes should limit sodium to less than 2,300mg per day to reduce blood pressure risk. Smoked sausage’s high sodium content can quickly add up, so moderation is key
Potential Benefits of Smoked Sausage for Diabetics
While smoked sausage is no health food, it does offer some potential benefits when consumed wisely:
-
Low carb – Smoked sausage is very low in carbs, usually less than 1 gram per serving. This makes it less likely to spike blood sugar.
-
Protein-rich – Smoked sausage provides about 8 grams of protein per 2-ounce serving. Protein promotes steady energy and keeps you feeling fuller longer.
-
Flavorful – The iconic smoked flavor can satisfy cravings for something savory and salty without needing heavy sauce or seasonings.
-
Convenient – Pre-cooked smoked sausage makes a quick, easy protein option for breakfast, lunch or dinner.
Concerns About Eating Smoked Sausage with Diabetes
However, there are also some important cautions to keep in mind regarding smoked sausage:
-
High in fat and sodium – Smoked sausage is typically made from pork and can be fatty. The high sodium content is concerning for heart health.
-
Processed meat – Smoked sausages are considered processed meats, which may increase diabetes complications and heart disease risk when eaten regularly.
-
Nitrates/nitrites – These preservatives are commonly used in cured and smoked meats like sausage. Some research links nitrates/nitrites to increased diabetes risk.
-
Variable carbs – Flavored smoked sausages may have additional sugars or starches added, resulting in higher carb counts.
Tips for Choosing Healthier Smoked Sausage
If you occasionally indulge in smoked sausage, opt for the healthiest varieties available:
-
Choose chicken, turkey or lean pork sausage over fattier options.
-
Look for uncured sausage without added nitrates or nitrites.
-
Select low-sodium or reduced-sodium smoked sausage when possible.
-
Check labels and avoid sausage with added sugars like honey, maple or brown sugar.
-
Look for sausages with shorter ingredients lists and recognizable whole foods.
-
Consider lower-fat alternate proteins like smoked salmon, nuts, eggs or tofu.
Serving Smoked Sausage in a Diabetes Diet
Here are some tips for safely enjoying smoked sausage while managing diabetes:
-
Limit smoked sausage to once weekly or a few times per month, rather than daily.
-
Stick to sensible portion sizes of 1-2 ounces per serving.
-
Pair smoked sausage with veggies like bell peppers, mushrooms or onions for added nutrition.
-
Avoid high-carb add-ons like biscuits, pancakes or hash browns that can spike blood sugar.
-
Check glucose levels regularly to identify any spikes after eating smoked sausage.
-
Adjust diabetes medication dosing if needed to maintain optimal blood sugar control.
-
Substitute smoked sausage for lean proteins like Canadian bacon, smoked salmon or a veggie scramble.
Healthy Smoked Sausage Recipes for Diabetics
Here are some delicious recipes showcasing smoked sausage in a diabetes-friendly way:
-
Smoked Sausage Frittata – Eggs, veggies, turkey sausage baked into a crustless quiche
-
Smoked Sausage and Cabbage Stir Fry – Lean smoked sausage sautéed with green cabbage and onions
-
Roasted Vegetables with Smoked Sausage – Brussels sprouts, carrots, onions and chicken sausage roasted in the oven
-
Zucchini Smoked Sausage Boats – Scooped out zucchini halves filled with lean sausage, tomato and spinach
Should Diabetics Avoid Smoked Sausage?
Rather than avoiding smoked sausage completely, those with diabetes can still consume it in moderation as part of an overall balanced approach. Focus on leaner, low-sodium, additive-free options in sensible portions along with non-starchy vegetables and healthy fats. Keep intake to once a week or less. With some sensible precautions, smoked sausage can still have an occasional place in a diabetic diet.
Can people with diabetes eat sausage?
Yes, sausage can be eaten in moderation as part of a well balanced diet. Sausage is often made from pork, though it can be made from other meats like turkey and chicken. Try to focus on lower sodium, leaner sausage options when choosing sausage.
*Unrelated to diabetes, remember that processed meats should be consumed in moderation for other health reasons like cancer prevention and GI health. This includes lunch meats, sausage, bacon, hot dogs, etc.
Try some of these delicious lean pork recipes…
Can people with diabetes eat steak?
There are many cuts of lean beef that make great steaks. Look for these different varieties next time you’re at the grocery store or butcher:
- Strip steak (boneless)
- Flank steak
- Top sirloin filet
- Eye of round steak
- Strip filet
- Tenderloin steak
#43 Smoked sausage (Polska kielbasa) vs Blood sugar
FAQ
What kind of sausage can diabetics eat?
Can diabetics eat smoked meat?
Can diabetics eat eggs and sausage?
Yes, diabetics can eat eggs and sausage. However, monitoring blood sugar levels closely while eating these foods is important to avoid complications. What meats should diabetics not eat? There are a few types of meat that diabetics should not eat because they can raise blood sugar levels too high. These include:
Is it safe to eat sausage if you have diabetes?
One of the main concerns surrounding sausages for people with diabetes is the excess salt, as salt intake is a common concern for many individuals with diabetes, especially if they have hypertension (high blood pressure).
What meat can people with diabetes eat?
People living with diabetes need to be mindful of saturated fat intake. So, the best meats for diabetes are those that are lower in saturated fat. When we try to answer what meat can people with diabetes eat, we are focusing on meats with less saturated fat… We’ll elaborate on which cuts of meat each of these categories includes below.
Can people with Type 2 diabetes eat meat?
People with Type 2 diabetes and prediabetes can safely eat all types of natural whole food sources of meat*. These foods provide a range of valuable vitamins and minerals, along with satiating protein and fat.*