Is Venison a Good Meat Choice for People with Diabetes?

Venison or deer meat, can be a great option for people with diabetes looking to add more variety to their diet. As with any meat it’s important to focus on lean cuts and moderate portion sizes. Here’s a comprehensive look at the benefits of venison for diabetes, how to choose the healthiest cuts, and tips for preparing it.

Why Venison?

There are several reasons why venison deserves a place in a diabetic-friendly diet

It’s low in saturated fat and calories compared to beef or pork. A 3 oz serving of cooked venison provides around 120 calories and 1-2 grams of saturated fat. This makes it a lean protein source.
Venison is high in nutrients like iron, zinc, and B vitamins. Iron supports healthy blood sugar control.
It contains conjugated linoleic acid, a type of fat linked to reduced risk of heart disease and improved blood sugar regulation.
Deer eat a natural diet of grasses and greens. This makes their meat a naturally organic choice without hormones or antibiotics.

Choosing the Right Cuts

Not all venison is created equal. Certain cuts are leaner than others. When shopping for venison, look for:

Loin or round cuts: These are the leanest, with only 1-3 grams of fat per 3 oz serving. Great options include loin chops, loin roast, or venison round steak.
Ground venison: Opt for 95% lean ground venison to limit fat intake. Use a scale to portion out 3-4 oz per serving.
Avoid ribs, brisket, and shoulder cuts: They’re higher in connective tissue and fat. If eating these cuts, trim visible fat and watch portion sizes.
Jerky: Check the nutrition label and choose ones with 5g of fat or less per serving. Avoid added sugars.
Deli meats: Deli-sliced venison should have 5g of fat or less per serving.

Healthy Ways to Cook Venison

Venison’s leanness makes it important not to overcook. Choose cooking methods like:

Grilling, broiling, or pan-searing: Cook quickly over high heat just until it reaches 135°F internally for medium rare doneness.
Braising: Brown the meat first, then simmer it slowly in broth until tender.
Stews and chilis: Slow cook venison with vegetables and spices for flavor.
Roasting: Roast small cuts like tenderloin or kabobs in a 400°F oven 10-15 minutes.

Skip deep frying venison or serving with high fat, sugary sauces. Instead, flavor it with fresh herbs, spices, garlic, mustard, or hot sauce.

Sample Venison Recipes for Diabetes

Here are some tasty and diabetes-friendly venison recipes to try:

Venison Fajitas – Sauté onions and bell peppers. Add venison strips and season with cumin and chili powder. Serve in whole grain tortillas with guacamole.
Venison Meatballs – Mix lean ground venison with whole wheat panko breadcrumbs, egg, and herbs. Bake until cooked through. Serve over zucchini noodles.
Venison Chili – Brown ground venison with onions, garlic, and chili powder. Add beans, tomatoes, and vegetables. Simmer until thickened. Top with avocado and cilantro.
Venison Kabobs – Skewer venison tenderloin cubes with cherry tomatoes, bell peppers, and mushrooms. Grill over medium heat until cooked through.
Venison Stir Fry – Cook venison strips in a skillet with broccoli, carrots, onion, and garlic. Toss with low sodium teriyaki sauce and sesame seeds.

Is Venison Right for You?

Venison can be a tasty, lean protein to include as part of a balanced diabetic diet. Focus on the leanest cuts, watch your portions, and avoid deep frying or drowning it in fatty sauces. For variety, also incorporate other healthy proteins like fish, beans, nuts, eggs, and poultry. As with any changes to your diet, discuss with your healthcare provider to make sure it aligns with your nutritional needs and diabetes management plan.

5 BEST MEATS FOR DIABETICS (TO LOWER BLOOD SUGAR)

FAQ

Is venison healthier than beef?

Given that deer are leaner than cows, venison is generally healthier to eat than beef. An average cut of venison, in fact, has around half the calories and a sixth the saturated fats of a similarly sized cut of beef. It also has more proteins, vitamins and minerals than beef.

What are the disadvantages of eating venison?

Eating venison fresh isn’t recommended because of how common parasites and tapeworms are. Even in homemade jerky and fermented sausages, E. coli can stay in the deer’s intestinal tract. You should steam, roast, or boil venison to 165 degrees Fahrenheit before drying.

What kind of sandwich meat can a diabetic eat?

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)

Is venison meat good for You?

Venison meat is an excellent source of B vitamins. Venison is a particularly good source of zinc, and it contains small to moderate amounts of most other minerals. Key Point: Venison is a high-protein meat that is low in fat and total calories. B vitamins and zinc are the most significant nutrient the meat contains.

Are onions good for diabetes?

Onions are safe for people with diabetes. They have a moderate glycemic index. However, people with diabetes should control their intake of free sugars through vegetables.

Is venison a good protein?

Venison is a good protein choice for people with cardiovascular disease. Venison differs from red meat in part because it is leaner and has less fat and fewer calories. Deer meat, a type of venison, is high in essential amino acids. However, you’ll need to know how to properly store, clean, and cook deer meat to avoid foodborne illnesses .

Is venison a good source of B vitamins?

Key Point: Venison is a significant source of B vitamins. According to research, approximately 17.3% of the world’s population is at risk for zinc deficiency ( 18 ). Also, around 40% of the elderly population (60 years and over) of the United States has an inadequate zinc intake ( 19 ).