Kielbasa, also referred to as “Polish kielbasa”, is a staple in Polish cuisine. Appreciated for its rich and smoky flavor, kielbasa Polish sausage is widely available in stores and restaurants around the world.
As tasty and flavorful as it may be, kielbasa sometimes gets a bad rap and is considered unhealthy by many.
If you are wondering if kielbasa is good for you – you are in the right place!
In this article we will explore what kielbasa is, its nutritional value, and how it can be paired with other foods in a diabetes-friendly way.
Turkey kielbasa has become an increasingly popular alternative to traditional pork kielbasa. With its leaner nutrition profile and lower calorie count turkey kielbasa is often viewed as the “healthier” sausage option. But is turkey kielbasa truly good for you? Let’s take a closer look at the nutrition facts.
Turkey Kielbasa vs Pork Kielbasa
The main difference between these two sausages lies in the type of meat used. Pork kielbasa is made from ground pork, while turkey kielbasa is made from ground turkey. The seasonings and spices may differ slightly depending on brand, but generally contain a mix of garlic, cloves, salt, and peppercorns.
When comparing nutrition labels, turkey kielbasa emerges as the lighter choice
- A serving of pork kielbasa contains around 150 calories, 13g fat (4.5g saturated fat), 390mg sodium
- The same serving of turkey kielbasa has around 70 fewer calories, 8.5g less total fat (3.5g less saturated fat), and similar sodium and cholesterol
So turkey kielbasa has a clear edge over pork in terms of calories and fat content. But keep in mind, just because one option is “better” doesn’t necessarily make it healthy overall. Let’s analyze turkey kielbasa on its own merits.
The Benefits of Turkey Kielbasa
1. High-Quality Protein
One of the biggest benefits of turkey kielbasa is its impressive protein content. A single serving provides around 11g of protein. This protein intake can aid muscle repair and growth. The amino acids found in turkey meat help strengthen and rebuild your muscles over time.
Protein also promotes satiety, keeping you feeling fuller for longer. This can prevent mid-morning hunger pangs and sugar cravings. Protein offers a sustained source of energy as well.
Studies show the benefits of a high protein breakfast. One study found that eating 35g of protein at breakfast led to greater weight loss compared to a normal 13g protein breakfast. The high protein group felt less hungry during the day and ate fewer calories overall.
2. Lower in Saturated Fat
Compared to pork kielbasa and other breakfast meats, turkey kielbasa contains significantly less saturated fat. While a pork kielbasa link may contain around 4.5g saturated fat, turkey kielbasa has closer to 1-2g per serving.
Saturated fat consumption has been linked to increased LDL cholesterol levels and a higher risk of cardiovascular disease. The American Heart Association recommends limiting saturated fat intake to less than 13g per day. Turkey kielbasa can help you stay within these recommendations.
3. Contains Fiber
Some turkey kielbasa brands add fiber into their recipes. For example, Applegate Naturals Turkey Kielbasa contains oat fiber.
Fiber promotes healthy digestion and regularity. It also slows the absorption of sugar into the bloodstream, helping regulate blood glucose levels. A high fiber intake is associated with a lower risk of diabetes, heart disease, and certain cancers.
The Drawbacks of Turkey Kielbasa
However, turkey kielbasa isn’t without some nutritional downsides.
1. High Sodium Content
The main concern with turkey kielbasa is its high sodium content. A single serving can contain 300-500mg of sodium depending on brand. The daily recommended limit for sodium is 1500mg, so turkey kielbasa provides 20-30% of that in just one serving.
A high sodium intake is linked to high blood pressure, heart failure, osteoporosis, stroke, and other health risks. If you are watching your salt intake, incorporating turkey kielbasa into your daily diet can prove challenging.
2. Contains Nitrites
Some brands use sodium nitrite to cure and preserve turkey kielbasa. Nitrites have been associated with health concerns when consumed in high amounts. They can react with amino acids to form nitrosamines, compounds linked to cancer.
However, the small amounts of nitrites used in cured meats are generally recognized as safe in moderation. Still, if you wish to avoid nitrites entirely, check labels and choose nitrite-free turkey kielbasa.
3. Can Contain Other Additives
Depending on brand, turkey kielbasa may contain other additives like MSG, corn syrup, artificial flavors, modified starches, etc. For the most natural option, look for turkey kielbasa made with a short ingredient list, avoiding anything artificial or heavily processed.
The Verdict: Can Turkey Kielbasa Be Part of a Healthy Diet?
When consumed in moderation as part of an overall balanced diet, turkey kielbasa can offer some nutritional benefits. The high protein content provides amino acids to support muscle growth and keeps you feeling satiated. And it’s lower in saturated fat than pork kielbasa.
However, the high sodium content means turkey kielbasa may need to be limited for certain individuals monitoring their salt intake. Be sure to check the ingredient list as well and opt for nitrite-free, minimally processed turkey kielbasa when possible.
As with any processed meat, turkey kielbasa is best consumed in moderation as part of a diet focused on whole foods like fruits, vegetables, whole grains, lean proteins, nuts and seeds. But an occasional turkey kielbasa at breakfast can be incorporated into a healthy lifestyle when paired with more nutritious choices. Moderation and balance is key.
How to Pick the Healthiest Turkey Kielbasa
When shopping for turkey kielbasa, keep these tips in mind:
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Check the sodium content. Look for options under 400mg per serving.
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Avoid added sugars. Opt for kielbasa without corn syrup, dextrose or other added sweeteners.
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Seek out added fiber. Bonus points if oat or wheat bran is included in the ingredients.
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Look for nitrite-free. Or at least reduced nitrite content.
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Scan for “natural flavor”. This generic term often hides MSG or other additives.
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Choose uncured. Opt for uncured turkey kielbasa without nitrites or nitrates.
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Seek minimally processed options. Short ingredient lists are best.
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Look for certification logos. USDA Organic, Non-GMO Project Verified, etc.
Some of the healthiest turkey kielbasa brands include:
- Applegate Organics Turkey Kielbasa
- 365 Everyday Value Organic Uncured Turkey Kielbasa
- Trader Joe’s Organic Kielbasa (Turkey and Pork)
- Wellshire Farms Old World Turkey Kielbasa
Be sure to compare nutrition labels and ingredients lists to find the best fit for your diet and health goals. Moderation is key with all processed meats, but turkey kielbasa can be a better alternative when chosen wisely.
Is Kielbasa Good for Diabetics?
So, we already know that based on its nutritional profile, kielbasa can be enjoyed in moderation and can be part of a nutritious diet, even for someone who has diabetes.
Let’s talk about the glycemic index, a ranking system for foods containing carbohydrates, to find out why people with diabetes can still enjoy this Polish treat.
What is Kielbasa Polish Sausage?
There are so many types of Polish kielbasa, and they can be categorized based on meat used, preparation method, or even geographical location.
Pork, beef, chicken, turkey, and veal kielbasa are the most common, however the different types of polish kielbasa can be prepared using any meat, making it a very versatile food.
Kielbasa plays such an important role in Polish cuisine that each region has its own specialty. For example, kiełbasa biała parzona wielkopolska (Polish uncured white sausage) is made in the Wielkopolska Region, while kiełbasa lisiecka comes from the Małopolska region.
Kielbasa is usually boiled, grilled, and baked. Because of its versatility and unique flavor, it is an integral part of many recipes. If you are craving kielbasa at this point and want to explore some recipes featuring this delicious Polish treat, click here.
One serving of smoked turkey and beef Polish kielbasa contains approximately 190 calories, 3 grams of carbohydrates, 11 grams of protein, 15 grams of fat, and 0 grams of fiber.
Proteins naturally do not contain any carbohydrates, so kielbasa would not affect your blood sugar unless it contains breading, flavorings, and binders that contain carbohydrates.
It is important to read the nutrition labels on each product, as the nutritional content of different kielbasas can vary.
Kielbasa is a good source of many essential nutrients, including potassium, selenium, Vitamin A, iron, Vitamin B12, and phosphorus.
These vitamins and minerals take part in very important processes in our bodies like:
● Regulating muscle contraction
● Protecting cells from damage
● Maintaining energy levels
Kielbasa gets a bad rap mostly because it contains saturated fats that can contribute to cholesterol buildup in the arteries.
Let’s have a closer look at two different types of fat: saturated fats and polyunsaturated fats.
The Dietary Guidelines for Americans 2015-2020 recommend limiting daily saturated fat intake to less than 22 grams. One serving of Polish kielbasa provides 15 grams of total fat (including 5 grams of saturated fat) which is approximately 20% of the recommended daily saturated fat intake.
While this does not exceed what is currently recommended, it is important to remember that saturated fats occur in many popular foods listed below.
Excessive saturated fat and processed food intake can contribute to insulin resistance, high cholesterol levels, increased blood pressure, and the overall risk of developing chronic disease.
Polyunsaturated fats, on the other hand, are known to be beneficial for our health.
These types of fats can be found in walnuts, wild-caught Alaskan keta salmon, tuna, flaxseed oil, olive and canola oil.
Polyunsaturated fats intake has been shown to increase “good” HDL cholesterol levels and decrease “bad” LDL cholesterol levels. Including this type of fat can decrease inflammation and help with weight management.
Let’s now review how kielbasa Polish sausage is made.
What is turkey sausage good for?
FAQ
What is the healthiest kielbasa?
Does turkey kielbasa have a lot of sodium?
Which sausage is the healthiest?
Is turkey sausage healthier than regular bacon?
Can you eat cold turkey kielbasa?
Generally, it’s just a preference to warm it up to eat it most of the time. Smoked cold turkey kielbasa would be excellent on a sandwich or as a fast snack sliced with crackers. How Long Does Turkey Kielbasa Last In The Refrigerator? Turkey Kielbasa is great because it stays good in the refrigerator a long time.
What are the health benefits of ground turkey?
Ground turkey has multiple benefits. It is a good source of minerals, and B vitamins, rich in proteins, low in fat and it is lower in calories than common turkey.
Can you eat smoked turkey kielbasa?
Check your package. If the pork or turkey kielbasa says smoked, then it is generally “fully cooked” or “ready to eat” and can be eaten as is, direct from the packaging. If the turkey kielbasa package says, “always heat thoroughly” then generally it needs to be cooked again precautionary.
How long does Turkey kielbasa last?
Turkey Kielbasa is great because it stays good in the refrigerator a long time. And it’s super tasty and healthy on top of it. Check the packaging for an expiration date. Usually, unopened smoked sausages have a long expiration date – i.e. – a couple months. Once the kielbasa package is opened, then it needs to be eaten in 5-7 days.