Diabetic Diet: Meat Choices 2015-09-15T12:41:43+00:00

Diabetic Diet: Meat Choices

Meat (1 ounce = 7 grams of protein, 0 grams of carbohydrate, fat varies)

One ounce of meat is about the size of your thumb; 3 ounces is the size of a deck of cards. No more thant 3 ounces of protein at a meal is recommended. (Try to eat meats from this page only; unfortunately, this means nothing fried.)

Very Lean Meat Choices (0-1g fat/ounce and 35 calories)

  • Poultry: Chicken or turkey (white meat, no skin), Cornish hen (no skin).
  • Fish: Fresh or frozen cod, flounder, haddock, halibut, trout, lox, tuna fresh or canned in water.
  • Shellfish: Clams, crab, lobster, scallops, shrimp.
  • Game: Duck or pheasant (no skin), venison, buffalo, ostrich.
  • Cheese: Fat-free (less than 1 gram of fat/ounce), low fat cottage cheese.
  • Other: Processed sandwich meats with less than 1 gram fat or less/ounce, such as:
    • deli thin, shaved meats
    • chipped beef, turkey ham
    • egg whites (2)
    • egg substitutes, plain
    • hot dogs, fat free
    • sausage, fat free or less than 1 gram fat/ounce

Lean Meat Choices (3g fat/ounce and 55 calories)

  • Beef: USDA Select or Choice grades trimmed of fat such as round, sirloin, flank steak, tenderloin, roast (rib, chuck, rump); steak (T-bone, porter house, cubed); ground round.
  • Pork: Lean pork such as fresh ham, canned, cured, or boiled ham, Canadian bacon, tenderloin, center loin chop.
  • Lamb: Roast, chop or leg.
  • Veal: Leap chop, roast.
  • Poultry: Chicken, turkey (dark meat, no skin), chicken (white meat, with skin), domestic duck or goose (well-drained of fat, no skin).
  • Fish: Herring (uncreamed or smoked), Oysters, Salmon (fresh or canned), catfish, Sardines (canned), tuna (canned in oil, drained).
  • Game: Goose (no skin, rabbit).
  • Cheese: 4.5% fat cottage cheese, grated parmesan, cheeses with 3 grams of fat or less/ounce.
  • Other:
    • Hot dogs with 3 grams of fat or less per ounce.
    • Processed sandwich meat with 3 grams of fat or less per ounce.

Medium Fat Meat Choices (5 grams of fat/ounce, 75 calories)

  • Beef: Most beef products fall into this category (ground beef, meatloaf, corned beef, short ribs, prime rib).
  • Pork: Top loin, chop, Boston butt, cutlet.
  • Lamb: Rib roast, ground.
  • Veal: Cutlet (ground or cubed, unbreaded).
  • Poultry: Chicken (dark meat, with skin), ground turkey or ground chicken, fried chicken.
  • Fish: Any fried fish product.
  • Cheese: Feta, mozzarella, ricotta, or any with 5 grams of fat or less/ounce.
  • Other:
    • Egg (high in cholesterol; limit 3/week)
    • Sausage with 5 grams of fat or less/ounce
    • Tofu (½ cup)

High Fat Meat Choices (7 grams of fat/ounce, 100 calories)

Remember that these items are high in saturated fat, cholesterol, and calories and may raise blood cholesterol levels if eaten on a regular basis.

  • Pork: Spareribs, ground pork, pork sausage.
  • Cheese: All regular cheeses, such as American, cheddar, Monterey Jack, Swiss.
  • Other:
    • Processed sandwich meats with 8 grams of fat/ounce, such as bologna, pimento loaf, salami.
    • Sausage, such as bratwurst, Italian, knockwurst, Polish, smoked.
    • Hot dog (1)
    • Bacon (3 slices)
    • Peanut butter (1 Tbsp.)