For people with diabetes, Thanksgiving can be as scary as Halloween, but with cranberry sauce, mashed potatoes and stuffing providing the frights instead of ghosts and goblins. These types of foods are carbohydrates and convert to glucose in our bodies, raising our blood sugar (blood glucose). With a little planning and strategic thinking, however, it is possible to enjoy Thanksgiving dinner without sending your blood sugar through the roof. These tips will help you have a happy – and healthy – turkey day.
Turkey can be an excellent protein source for people with diabetes. With its low glycemic index and minimal carbohydrates turkey does not spike blood sugar levels. When prepared properly and consumed in moderation, turkey provides important nutrients and health benefits for diabetics.
Why Turkey is Beneficial for Diabetics
There are several key reasons why turkey is a smart choice for people with diabetes:
Low Glycemic Index
The glycemic index (GI) measures how much a food raises blood glucose levels. Foods are ranked on a scale of 0 to 100. Foods with a high GI (above 70) can spike blood sugar quickly. Foods with a low GI (below 55) cause minimal rise in blood glucose.
Turkey meat has a GI of 0 because of its very low carbohydrate content Per 100 grams, turkey contains only 006 grams of carbohydrates. With virtually no carbs, turkey does not stimulate insulin secretion or spike blood sugar. This makes turkey an ideal protein source in a diabetic diet focused on controlling blood glucose.
High in Protein
Turkey is an excellent source of protein while being low in fat especially unhealthy saturated fat. A 3 ounce serving of skinless turkey breast contains about 25 grams of protein with only 1 gram of fat and 0 grams of saturated fat.
The protein in turkey helps increase satiety so you feel full longer after eating it. The prolonged feeling of fullness can prevent overeating and weight gain. Many studies show that high protein diets improve blood sugar regulation in diabetics.
Rich in Nutrients
Turkey provides a variety of vitamins and minerals:
- High in niacin (B3) – supports healthy blood sugar levels
- Excellent source of selenium – protects against oxidative stress
- Contains phosphorus – improves insulin sensitivity
- Provides vitamin B6 – helps the body properly metabolize sugars and carbs
This unique nutrient profile offers additional blood sugar management benefits for diabetics.
Choosing the Right Turkey Cuts
While turkey can be a nutritious choice, not all cuts are ideal for diabetics. Here are some best practices for selecting turkey:
- Choose skinless turkey breast – Minimal fat or saturated fat
- Avoid turkey wings, legs and thigh – Higher in fat and calories
- Skip smoked, cured or processed turkey like deli meat – High in sodium
- Don’t eat fried turkey or turkey with skin – Raises fat and calorie intake
Stick with skinless, white meat turkey breast preferably without smoke-curing or added salt. This provides the highest quality protein with the fewest drawbacks.
Healthy Ways to Cook Turkey
It’s also important to use healthy cooking methods to avoid creating harmful compounds:
- Roast, bake or poach turkey to minimize oxidation
- Avoid frying or grilling at high temperatures
- Cook to a safe internal temperature without overcooking
- Add antioxidant-rich herbs like rosemary and oregano
By using gentler cooking techniques, you can maximize the nutrition in turkey without introducing risky by-products.
Watch Portion Sizes
Turkey may have a stellar nutritional profile, but it can still contribute excess calories if overeaten. Stick to recommended portion sizes:
- 3 to 4 ounces of turkey per meal
- About the size of a deck of cards
Spread turkey intake throughout the week rather than eating large portions at one sitting. Pair turkey with non-starchy vegetables and healthy fats like avocado.
Sample Turkey Meals for Diabetics
Here are a few delicious meal ideas that incorporate turkey:
- Turkey burger with sliced avocado on a whole wheat bun
- Chopped turkey salad mixed with spinach, cherry tomatoes, chickpeas and balsamic vinaigrette
- Stir fry made with turkey, broccoli, carrots, onions and cauliflower rice
- Turkey chili with cannellini beans, fire-roasted tomatoes and zucchini
With some creativity, turkey can be included in everything from breakfast sandwiches to dinner entrees and snacks.
The Verdict on Turkey and Diabetes
For people with diabetes, turkey can and should be part of a healthy diet plan. With smart choices about cuts, preparation, and portions, turkey provides a lean protein option that assists with blood sugar management. Include turkey in rotation as part of an overall balanced diabetic diet.
Create a game plan.
This is a little easier if you’re hosting Thanksgiving and have control over the menu. If not though, having a game plan for the day will help. First, decide ahead of time, what you’re going to eat and how much. You might make an adjustment or two once you see what’s on the table, but remember to lean toward adding protein, high fiber foods including fruit and vegetables. Second, remember that you don’t have to eat a serving of everything on the table. Yes, Aunt Sally’s yams are probably delicious, but it’s okay to skip them or have only one or two bites in order to stick to your plan. Finally, prepare a couple of low-carb dishes and bring them with you. These cauliflower mashed potatoes and ginger green beans are great options.
Enjoy the turkey, it is low carb a great source of protein!
Turkey is a great source of protein, as well as niacin, zinc, selenium and other beneficial minerals and vitamins. A six-ounce serving of turkey has only six grams of carbohydrates and roughly 185 calories and 30 grams of protein, this will not cause a drastic spike in blood sugar by itself, the beverages, sides and desserts are the items we really want to focus on for optimal blood sugar control which brings us to our next topic.
Why Eat TURKEY 5 Times A Week In [Diabetic Diet]?
FAQ
What is the best turkey meat for diabetics?
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What meat does not raise blood sugar?