For people with diabetes, dietary management is one of the key factors in controlling blood sugar levels. Among many types of meat, some meats may not be conducive to blood sugar control due to their high fat content or unhealthy processing methods.
This article will introduce two types of meats that diabetes patients should avoid eating, as well as one type of meat that is recommended to eat more of, helping diabetics to enjoy delicious food while maintaining stable blood sugar levels.
Two types of meats to avoid:
1. Processed meat products
Processed meats such as sausages, bacon, and ham usually contain high levels of salt, fat, and preservatives. These substances not only increase the risk of cardiovascular diseases but may also lead to fluctuations in blood sugar.
The high salt content in processed meat products can easily increase blood pressure, and when high blood pressure coexists with diabetes, the risks to the kidneys and cardiovascular system are even greater.
For people with diabetes, it is advisable to avoid consuming such meat products as much as possible.
2. Fatty red meat
Red meat includes beef, lamb, and pork, especially high-fat parts like ribs and fatty meat. These meats contain a lot of saturated fatty acids, which can increase inflammation in the body, affect insulin sensitivity, and subsequently impact blood sugar control. Diabetics should reduce the intake of such meats and opt for lean meat portions.
At the European Association for the Study of Diabetes (EASD) annual meeting, multiple studies have explored this issue. The research results show that red meat and processed meat may increase the risk of developing diseases.
Research data indicates:
Consuming 100 grams of red meat per day is associated with a 22% increased risk of type 2 diabetes;
Consuming 50 grams of processed meats per day is associated with a 30% increased risk of type 2 diabetes.
Of course, this is an observational study that highlights the potential impact of red and processed meats on diseases.
Recommended meats to eat more of:
Lean meats and white meats
Compared to red and processed meats, lean meats and white meats (such as chicken, turkey, fish, etc.) contain lower levels of saturated fats and have a lesser impact on blood sugar.
In particular, fish and seafood are good sources of high-quality protein, rich in omega-3 fatty acids, which are very beneficial for heart health. Especially deep-sea fish such as salmon, mackerel, and sardines, these fish have high levels of omega-3 fatty acids, which help reduce inflammation in the body, improve pancreatic function, and thus support stabilizing blood sugar levels.
Furthermore, fish and seafood have a low glycemic index, resulting in minimal impact on blood sugar, making them an ideal protein source for diabetics. In conclusion: white meats are better than red meats, fish and shrimp > chicken and duck > lean beef and lamb > pork.
How to enjoy meats healthily:
Choose lean cuts: Opt for lean meat portions, removing the skin and visible fat. This can reduce the intake of saturated fats and cholesterol, helping to control blood lipids and weight.
Variety in cooking methods: Select healthy cooking methods such as grilling, boiling, steaming, or stewing instead of deep-frying or pan-frying. This can reduce the intake of additional fats.
Pair with vegetables: Cook meats with a lot of vegetables to increase dietary fiber intake, aiding in blood sugar control.
By making sensible dietary choices, people with diabetes can effectively manage their blood sugar levels while enjoying delicious food. Avoiding processed meats and fatty red meats and instead choosing lean meats and white meats rich in omega-3 fatty acids, such as fish, are crucial steps in maintaining stable blood sugar levels.
A healthy lifestyle not only involves adjustments in diet but also includes appropriate physical activity and a positive mindset.
Diabetics should remember: life should not be limited by diabetes but should be actively shaped by you into a vibrant and healthy future.
