Meat Vs Plants: Diabetic Diet Face-Off

A diabetes diagnosis does not mean you have to give up meat entirely, but it does mean you need to be more careful about the types of meat you choose to include in your diet. Meat and plant-based diets can both be beneficial for people with diabetes, depending on how they are implemented.

Meat is a source of protein, which helps the body build, maintain, and replace tissue. However, when choosing meat, it is important to opt for leaner options, as fatty and processed meats can increase cholesterol and the risk of heart disease.

Plant-based diets, on the other hand, have been associated with a range of health benefits, including improved blood sugar balance and reduced risk of heart disease. Plant-based diets emphasize legumes, whole grains, vegetables, fruits, nuts, and seeds, while limiting animal products.

Lean meats are better for diabetics than fatty meats

The fat on a pork chop accounts for about two-thirds of its fat content, and the skin on chicken can account for 80% of its fat content. Therefore, it is important to choose lean meats to limit the intake of unhealthy fats. The Diabetic Exchange List, created by a committee of the American Diabetes Association and the American Dietetic Association, shows meat choices based on protein, fat, and calorie content.

According to the list, very lean meat has 1 gram of fat and 35 calories per serving. Lean meat has 3 grams of fat and 55 calories. These meats include some beef cuts, such as sirloin, flank steak, and tenderloin; lean pork, such as ham or tenderloin; veal; poultry without skin; and wild game, such as venison and rabbit.

Fatty and processed meats, on the other hand, contain unhealthy fats that can increase cholesterol and the risk of heart disease. Heart disease is a common comorbidity of diabetes. These meats can also increase inflammation and promote insulin resistance. People with diabetes should avoid high-fat meats such as prime cuts of beef, pork products like sausages, lamb patties, and processed meats like salami.

In addition to lean meats, people with diabetes can also include fish and plant-based alternatives in their diet. Fish high in omega-3 fatty acids, such as salmon, tuna, and sardines, are recommended by the American Diabetes Association. Plant-based protein alternatives include beans, legumes, tofu, and whole grains.

It is important for people with diabetes to monitor their diet and insulin medication to manage their blood glucose levels effectively. Speaking to a dietitian can help them plan their meals to ensure they get sufficient essential nutrients while balancing their blood sugar.

Plant-based diets can help manage diabetes

A plant-based diet can be beneficial for people with diabetes. Research has shown that it can help people better manage their diabetes, mainly by improving blood sugar balance and preventing dangerous complications from developing, such as heart disease.

Tips for a plant-based diabetic diet

Vary your protein sources

Most people already get plenty of protein to meet their needs, but when cutting out meat and animal products, it's important to diversify your sources of plant-based protein. Foods like seitan, whole grains, legumes, nuts, and leafy greens are great vegan sources of protein.

Choose complex carbs

Having a consistent intake of complex carbs is one of the most important factors for helping manage diabetes. They deliver ample vitamins and nutrients and are packed with protein and fiber to help you feel full and satisfied. Fiber is important for slowing down digestion, which in turn slows down the rate at which glucose enters your bloodstream. As a result, your blood sugars will remain more consistent.

Choose whole grains like brown rice, oats, whole-wheat bread, or whole-wheat pasta to round out your meals. Other foods like fruits, vegetables, and legumes are also healthy sources of complex carbs.

Limit highly processed snacks

Try to stick to whole foods like celery or fruit with nut butter, pita with hummus, or roasted chickpeas. Nuts and seeds are a great grab-and-go snack and are shelf-stable, so storing them is easy. Try to pair a complex carb with a source of protein and fiber for a well-rounded snack.

Prioritize certain nutrients

It's possible to meet your nutrient needs on a plant-based diet, but it can take a little strategizing. For example, vitamin B12 is often found in animal foods, so those on a plant-based diet can meet their needs by eating fortified breads, cereals, and soy products, as well as plant-based milks that have added vitamin B12.

Iron is another nutrient to prioritize. Be sure to include plenty of leafy greens, whole grains, and legumes, and pair iron-rich foods with high-vitamin C foods like citrus, tomatoes, bell peppers, and berries to improve absorption.

You can absolutely try a more plant-based eating pattern if you have diabetes. In fact, it might even help you manage your diabetes if it is a way of eating that you enjoy. It's important to be strategic, and a little know-how can go a long way.

Diabetics should avoid highly processed foods

Ultra-processed foods are typically high in salt, sugar, oil, additives, chemicals, colours, flavourings, stabilizers, and preservatives. These ingredients give them a long shelf life and make them highly addictive. Some common examples include instant or frozen microwavable meals, baked goods, processed meat, sweet breakfast cereals, protein bars, and some types of cheese.

Consuming ultra-processed foods can lead to vitamin and mineral deficiencies, chronic inflammation, and an unbalanced gut microbiome. They are also high in calories and low in nutrients like fiber and protein, which can contribute to weight gain and increased risk of obesity. Additionally, the high levels of refined sugars and unhealthy fats can disrupt the gut microbiome, potentially leading to digestive issues.

To avoid ultra-processed foods, it is important to read ingredient lists and opt for whole and minimally processed foods with shorter ingredient lists of recognizable, whole-food items. It is also important to be mindful of products labeled "natural" or "low-fat" as they may still contain high levels of sugar or additives.

Instead of ultra-processed foods, diabetics should focus on a diet rich in fruits, vegetables, whole grains, plant-based proteins, fish, and healthy fats. This can help keep blood sugar levels in check and reduce the risk of long-term complications.

Diabetics should limit their alcohol consumption

Additionally, alcohol can interact with diabetes medications, increasing the risk of hypoglycaemia. Some diabetes medications, such as insulin and sulfonylureas, lower blood glucose levels. Combining these medications with alcohol can lead to a dangerous drop in blood sugar levels, requiring immediate medical attention.

Furthermore, alcohol consumption can worsen diabetes-related complications. It can cause disturbances in fat metabolism, nerve damage, and eye disease. Heavy drinking is associated with an increased risk of ketoacidosis, a condition characterised by high levels of acidic substances called ketones in the blood, which can be life-threatening. Alcohol can also alter lipid levels, increasing the risk of cardiovascular disease, which is already elevated in diabetics.

It is important to note that moderate alcohol consumption, defined as one drink per day for women and up to two drinks per day for men, may offer some health benefits, such as improved blood glucose management and insulin sensitivity. However, diabetics should always consult their doctor before consuming alcohol, as the risks may outweigh the benefits. Overall, while occasional alcohol consumption may be acceptable, diabetics should limit their alcohol intake to minimise the risk of complications.

Diabetics should eat complex carbs

Complex carbs provide the most nutrition with the least impact on blood sugar. They are an important source of energy and help diabetics stay energised throughout the day. By choosing complex carbs, diabetics can manage their blood sugar levels more effectively and reduce the risk of long-term complications.

It is recommended that diabetics spread their carb intake throughout the day to help stabilise blood sugars. Additionally, starting a meal with a non-carb option like protein or vegetables and saving carbs for last may also help reduce blood sugar levels.

When it comes to carbohydrates, portion control is crucial for diabetics. It is important to choose carbs with high fibre and nutrient content and to watch serving sizes. A serving of carbs is about a quarter of a cup of granola or six saltine crackers. Adding a source of protein, such as meat or low-fat dairy, to a meal or snack with carbs can help diabetics stay fuller for longer and avoid blood sugar spikes.

While simple carbs should be limited, they can still be consumed in moderation as part of a healthy diet. Simple carbs are found in whole fruits and dairy foods, which provide essential vitamins and minerals. However, diabetics should be mindful of their intake of processed and packaged foods, as these tend to be high in simple carbs and low in nutrients.

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