Trying to keep your blood sugar in check? Limit or steer clear of these 10 foods to stay healthy and avoid complications.
Turkey sausage is often marketed as a healthier alternative to pork sausage. With its leaner protein and lower fat content, turkey sausage may seem like an ideal choice for people with diabetes. However, there are a few important factors diabetics need to consider before adding turkey sausage to their diet. In this article, we’ll take a closer look at the pros and cons of turkey sausage for diabetics and provide tips on how to enjoy it as part of a balanced diet.
What is Turkey Sausage?
Turkey sausage is made from ground turkey meat mixed with spices and other ingredients like salt herbs and oils. It comes in a few different forms
- Fresh turkey sausage links or patties
- Pre-cooked turkey sausage links or patties
- Ground turkey sausage meat
Compared to pork breakfast sausages, turkey sausages are lower in fat, calories, and sodium. A 3-ounce portion of pork sausage contains around 280 calories and 24 grams of fat, while the same amount of turkey sausage has around 160 calories and 9 grams of fat.
This can make turkey sausage an appealing choice for people with diabetes looking for a lower-fat protein source, But there are some important nutritional factors to keep in mind,
The Benefits of Turkey Sausage for Diabetics
There are a few key benefits that make turkey sausage a good option in a diabetic diet:
Lower in Fat than Pork Sausage
With nearly a third less fat per serving, turkey sausage is less likely to spike cholesterol levels. For people with diabetes who are at higher risk for heart disease, this can be a major perk.
Provides Lean Protein
Turkey sausage is an excellent source of lean protein, containing around 13-15 grams per 3-ounce serving. Protein not only helps maintain muscle, it also promotes feelings of fullness which can prevent overeating.
Lower Sodium Options Available
The average sodium content in turkey sausage is around 350-450 milligrams per serving. While still moderately high in sodium many brands offer low-sodium varieties containing less than 140 milligrams. This gives turkey sausage an advantage over pork sausage.
Versatile Ingredient
Turkey sausage can be incorporated into everything from breakfast sandwiches to pasta dishes and pizzas. This makes it easy to include as part of a diabetic meal plan.
Potential Drawbacks of Turkey Sausage for Diabetics
However, there are some potential drawbacks to keep in mind:
Can Still Be High in Sodium
If you don’t choose a low-sodium variety, turkey sausage can contain upwards of 600 milligrams per serving. Too much sodium can negatively impact heart health and blood pressure.
Often Contains Nitrates
Many turkey sausage products contain sodium nitrate or nitrite to preserve color and add flavor. Some studies link nitrates to an increased diabetes risk, so this is worth considering.
May Be High in Carbs
While turkey meat itself is low in carbs, some sausages contain up to 5-8 grams of carbs per serving from added sugars or fillers like breadcrumbs. This can affect blood sugar control.
Easy to Overeat
The low-fat branding of turkey sausage makes it easy to overdo portion sizes. Sticking to a 3-ounce serving is important for keeping calories under control.
Tips for Incorporating Turkey Sausage Into a Diabetic Diet
If you choose to eat turkey sausage, moderation and balance are key. Here are some tips to incorporate it safely as part of a diabetic meal plan:
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Limit portion sizes to 3 ounces or less per serving
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Read nutrition labels and opt for low-sodium, no-sugar-added varieties
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Count carb grams and account for turkey sausage carbs in meal planning
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Include fiber-rich foods like vegetables, fruits, and whole grains to help regulate blood sugar response
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Avoid nitrates by choosing uncured turkey sausage when possible
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Cook in healthy ways by baking, grilling, or broiling instead of frying in oil
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Pair with low-glycemic sides like salads, roasted veggies, or cauliflower rice
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Eat infrequently and limit turkey sausage to an occasional treat, not a daily indulgence
Healthier Turkey Sausage Alternatives
For people with diabetes looking to limit processed meats like turkey sausage, there are some healthier plant-based or whole food alternatives:
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Veggie sausages: Made from plants like soy or vital wheat gluten
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Turkey meatballs: Use lean ground turkey and seasoning
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Chicken apple sausage: Contains more produce like apples or kale
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Salmon or tuna patties: Made from canned fish and seasonings
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Black bean burgers: High in fiber with a meaty texture
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Tofu breakfast tacos: Scrambled tofu with veggies in corn tortillas
The Bottom Line
Overall, turkey sausage can be a better occasional breakfast option compared to pork sausage for people with diabetes. But it still requires caution and planning to fit into a healthy diet. Moderating portions, limiting frequency, and pairing turkey sausage with low-carb, high-fiber sides can allow diabetics to enjoy it without derailing their blood sugar control.
However, it may be best to view turkey sausage as more of a treat than a dietary staple. Relying primarily on lean proteins, complex carbs, fruits and vegetables will provide greater benefits for managing diabetes in the long run.
Frequently Asked Questions
Is turkey sausage processed meat?
Yes, turkey sausage is considered a processed meat since it’s made from turkey meat that has been ground up along with salt, preservatives and other additives. This makes it more processed than a cut of raw turkey.
Is turkey sausage healthier than pork sausage?
In general, turkey sausage is healthier than pork breakfast sausages due to its lower fat and sodium content. However, both should be eaten in moderation as part of a healthy diet.
Does turkey sausage raise blood sugar?
Turkey sausage alone does not significantly impact blood sugar levels. However, any carbohydrates from fillers or sugars added to turkey sausage can contribute to spikes when eaten in excess. Portion control is key.
Can I eat turkey sausage on a diabetic diet?
You can incorporate turkey sausage into a diabetic diet in moderation. Focus on lean, unprocessed, nitrate-free varieties. Be mindful of portion sizes and balance it out with low-carb vegetables and fiber-rich foods.
What should I eat instead of sausage for breakfast?
Some healthier breakfast alternatives to sausage include omelets with veggies, Greek yogurt bowls with fruit and nuts, high-fiber cereal or oatmeal, smoked salmon and veggies, or a veggie frittata.
Replace White Carbs With Whole Grains
Other foods to avoid when you have type 2 diabetes are refined starches like white rice and anything made with white flour, including white bread and pasta. These “white” carbs act a lot like sugar once your body begins to digest them, which means they will increase your glucose levels. Replace white carbs with whole grains — such as brown or wild rice, barley, oatmeal, high-fiber cereals, and whole-grain breads — for carbs that break down more slowly and have a less dramatic effect on blood sugar. “The first ingredient should say a whole grain — whether it’s whole grain or whole rye, it should say ‘whole,’” explains Kimberlain.
Favor Low-Fat Over Full-Fat Dairy
You’ve probably heard that the saturated fats in dairy products can raise your LDL cholesterol levels and increase your risk of heart disease. But saturated fats may cause yet another serious problem for people with diabetes — research has found that eating a diet high in saturated fat may worsen insulin resistance. Do your best to avoid full-fat dairy products made with whole milk, such as cream, full-fat yogurt, ice cream, cream cheese, and other full-fat cheeses. Look for reduced-fat or fat-free dairy products instead. The American Heart Association (AHA) recommends that everyone should get no more than 5 to 6 percent of their total calories from saturated fat, and this guidance is even more important for people with type 2 diabetes, says Kimberlain. So if you consume 2,000 calories per day, that’s about 120 calories from saturated fat, or 13 grams (g).