Is Pork Liver Good for Diabetics? A Nutritionist’s Take

As a diabetic, you likely spend a lot of time thinking about which foods are best for managing your blood sugar. And if you’re someone who enjoys organ meats like liver, you may be wondering – is pork liver a smart choice?

I get this question a lot from my clients As a nutritionist who specializes in diabetes, I’m here to give you the full scoop on pork liver for diabetics

An Overview of Pork Liver Nutrition

Before diving into whether pork liver is diabetic-friendly, let’s look at why some people enjoy eating it in the first place

Pork liver is packed with nutrients. In just a 3.5 oz serving, you get:

• High-quality protein – 26g per serving, which is about 50% of your recommended daily intake. Protein provides steady energy for the body and helps you feel full.

• Vitamin A – 660% DV. Vitamin A supports eye health and your immune system.

• B vitamins – Pork liver is particularly high in B12, B2, B3, B5, and B6. B vitamins help convert food into energy and support nerve function.

• Iron – 99% DV. Iron carries oxygen throughout your body and prevents anemia.

• Copper – 81% DV. Copper aids enzyme functions and iron absorption.

• Selenium – 124% DV. Selenium acts as an antioxidant and supports thyroid health.

• Zinc – 62% DV. Zinc boosts immunity and wound healing.

• Low in carbs – Only 3.8g per serving. Important when you have diabetes.

So in many ways, pork liver appears to be nutritionally dense. But is it a smart choice for diabetics in particular? Let’s explore further.

Evaluating Pork Liver for Diabetics

Diabetes requires paying special attention to portion sizes, carbs, and saturated fats. Here’s how pork liver stacks up in those areas:

Portion sizes – Pork liver is high in calories, with 165 in just 3.5 oz. It’s also rich in vitamin A and cholesterol. Consuming too much may lead to side effects. Experts recommend limiting portion sizes to 1-2 times per week.

Carbs – A 3.5 oz serving of pork liver contains only 3.8g net carbs. This makes it a low-carb food that won’t significantly impact blood sugar levels.

Saturated fat – Pork liver contains just 1.4g of saturated fat per serving. This represents about 7% of the daily value. Moderating saturated fat intake helps manage heart health.

Cholesterol – Pork liver does contain high cholesterol, with 355mg per serving. For comparison, shrimp has 166mg per serving. High cholesterol foods may need to be limited by those with diabetes, who are already at increased risk of heart disease.

So when it comes to the key areas diabetics need to monitor, pork liver checks some boxes but may be too high in cholesterol to eat regularly.

Below are some additional factors for diabetics to consider when evaluating pork liver.

Additional Considerations for Diabetics

Here are a few more things those with diabetes should keep in mind regarding pork liver:

• Vitamin A toxicity – While vitamin A is an important nutrient, consuming high amounts long-term may cause toxicity. Symptoms include bone pain, liver damage, and headaches. Diabetics may be at particular risk due to potential interactions between vitamin A and metformin. Consuming pork liver no more than once a week is recommended.

• Purines – Pork liver contains high levels of purines. People with diabetes appear to be more susceptible to gout (a form of arthritis caused by excess uric acid). Eating high-purine foods may increase uric acid production. Those prone to gout may want to avoid organ meats.

• Fatty liver disease – Diabetics have an increased risk of nonalcoholic fatty liver disease. Eating large amounts of liver and other organ meats may raise risks further. Limiting intake to occasional small portions is advised.

• Food safety – Raw or undercooked pork liver may contain harmful bacteria. Thorough cooking helps kill bacteria but may reduce some heat-sensitive vitamins. Diabetics should take care to fully cook pork liver to avoid foodborne illness.

So as you can see, there are quite a few factors for those with diabetes to weigh when it comes to pork liver. Let’s sum it all up.

Is Pork Liver Good for Diabetics? The Final Verdict

Overall, pork liver does contain valuable nutrition to support diabetic health, including protein, iron, B vitamins, selenium, and zinc. However, the high amounts of vitamin A, cholesterol, and purines present potential risks when consumed regularly or in large quantities.

Here are some final tips on incorporating pork liver into a diabetic diet:

• Enjoy pork liver in strict moderation – no more than 1-2 times per week.

• Stick to small servings of 2-4 oz to limit vitamin A, cholesterol, purines and calories.

• Avoid if you have gout or nonalcoholic fatty liver disease.

• Cook thoroughly to maintain food safety.

• Balance with low-fat, high fiber carbs like whole grains and veggies.

• Check with your doctor before eating if taking metformin.

While pork liver can be part of a healthy diabetic diet, it’s best consumed only occasionally and in controlled portions. Focus on more diabetes-friendly protein sources like fatty fish, beans, nuts, seeds, skinless poultry, and lean red meat.

Some Healthier Protein Swaps to Try

If you enjoy the rich, savory taste of organ meats but want to limit your pork liver intake, give these healthier swaps a try:

• Chicken or turkey livers – Lower in vitamin A and cholesterol than pork liver.

• Wild salmon – Provides omega-3s to reduce inflammation plus B12, selenium, and protein.

• Tempeh – Fermented soybean cake with probiotics, fiber, protein, magnesium, and iron.

• Lentils – High in protein, fiber, and minerals like iron, potassium and zinc. Help control blood sugar.

• Tofu – Provides plant-based protein, calcium, and minimal carbs or saturated fat. Look for firm or extra-firm.

• Grass-fed beef – Leaner than conventional beef with more omega-3s. Limit to 4-6 oz per serving.

• Skinless chicken breast – Very high in protein while low in fat, carbs, and cholesterol.

• Eggs – Contain protein, vitamins, minerals and antioxidants. Limit yolks to reduce cholesterol.

• Greek yogurt – Choose unsweetened, plain yogurt for protein, calcium, probiotics and low carbs.

Putting It All Together

Controlling diabetes requires balancing nutrition with portion control. While pork liver provides substantial nutrition, it may need to be limited on diabetic diets due to its vitamin A, cholesterol and purine content.

Consuming 1-2 small servings per week can allow you to gain benefits without going overboard. Be sure to partner with your doctor or dietitian to determine what’s right for your health needs and goals.

With a few simple swaps and smart moderation, pork liver can be part of an overall balanced approach to diabetic nutrition.