If you’ve been diagnosed with diabetes, that doesn’t usually mean that you have to give up eating meat. But it does mean you need to be a little more careful about the meat you eat. Some meats are higher in saturated fat, cholesterol, and calories than others. If you eat a lot of these kinds of meat, your blood cholesterol levels may go up. They can also make you gain weight, which makes diabetes harder to manage. Here’s our quick guide to choosing what kind of meat to eat when you have diabetes.
Three ounces of meat is the same size as a deck of cards. No more than 3 ounces of protein at a meal is recommended. (Try to eat meats from this page only; unfortunately, this means nothing fried. ).
Bacon is a breakfast staple for many, but people with diabetes may wonder if it’s a smart choice. Canadian bacon is often suggested as a healthier bacon option But is Canadian bacon actually better for diabetics? Let’s take a closer look.
What is Canadian Bacon?
Canadian bacon, sometimes called back bacon or peameal bacon comes from the lean loin of a pig rather than the fattier belly. It has a round shape and is sold in thin slices.
The meat has a salty, smoky, ham-like flavor. It contains less fat than American-style bacon made from pork belly. Canadian bacon may also have a bit less sodium depending on the curing process.
Nutrition Comparison of Canadian vs. American Bacon
Here’s how 3 ounces of Canadian bacon compares nutritionally to the same amount of American bacon:
Canadian Bacon
- Calories: 169
- Fat: 4g
- Saturated Fat: 1g
- Sodium: 891mg
- Carbs: 1g
- Protein: 29g
American Bacon
- Calories: 553
- Fat: 48g
- Saturated Fat: 18g
- Sodium: 1482mg
- Carbs: 0g
- Protein: 29g
So Canadian bacon contains significantly less fat, saturated fat, and sodium. It does have 1 gram of carbs from sugar in the curing process, while American bacon has zero.
Both types are cured and contain nitrates. Canadian bacon may have slightly lower amounts since it uses a dry curing process.
Is Canadian Bacon Good for Diabetics?
The biggest benefit of Canadian bacon for diabetics is its lower fat and sodium content. Consuming less saturated fat and sodium helps reduce heart disease risk for those with diabetes.
However, both Canadian bacon and American bacon are processed meats. Studies link processed meat intake to a higher risk of developing type 2 diabetes.
So while Canadian bacon may be slightly “healthier” than American-style bacon, it isn’t necessarily a recommended food for diabetics.
Healthier Bacon Options for Diabetics
If you choose to eat bacon as a diabetic, here are some healthier options:
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Turkey or chicken bacon – Less fat than pork varieties. Watch sodium content.
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Prosciutto – Salt-cured, air-dried Italian ham. Very lean.
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Lean grass-fed bacon – Lower in saturated fat than conventional pork bacon.
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Uncured bacon – Minimally processed without added nitrates/nitrites.
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Homemade bacon – Full control over ingredients and quality of meat.
No matter what type of bacon you enjoy, portion control is key. The American Diabetes Association suggests 1-2 servings of lean meat per day at 3 ounces each.
Tips for Choosing the Healthiest Bacon
To pick the healthiest bacon for diabetes:
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Compare nutrition labels and choose lower sodium/fat options
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Look for uncured or no-nitrate/nitrite added
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Opt for pasture-raised, organic, or grass-fed
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Avoid added sugars or maple-flavored bacon
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Cook carefully to avoid burning/charring
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Eat bacon in moderation along with veggie sides
Pairing Bacon for Better Blood Sugar Control
Eating bacon alone may spike blood sugar less than carby foods, but it can also raise glucose if eaten with high-carb accompaniments.
To help control blood sugar, pair bacon with fiber, protein, and anti-inflammatory fats like avocado. Some examples:
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Bacon, egg, and veggie breakfast sandwich on whole grain toast
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BLT salad with turkey bacon, avocado, lettuce, and tomato
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Baked potato topped with Canadian bacon, salsa, and Greek yogurt
The Verdict on Canadian Bacon for Diabetics
Canadian bacon can be part of a healthy diabetes diet in moderation, but it isn’t necessarily healthier than regular bacon. Stick to 1-2 lean servings per day, choose uncured/no-nitrate products when possible, and pair bacon with blood sugar-friendly sides.
While Canadian bacon may be slightly lower in fat and sodium than American-style pork belly bacon, both are processed meats that should be eaten sparingly. Focus on getting plenty of veggies, fiber, and plant-based proteins as the mainstay of your diabetic diet.
Very Lean Meat Choices (0-1g fat/ounce and 35 calories)
- Birds: Cornish hen (no skin), chicken or turkey (white meat).
- Cod, flounder, haddock, halibut, trout, lox, and tuna, fresh or frozen, in water-filled cans
- Shellfish: Clams, crab, lobster, scallops, shrimp.
- Game: Duck or pheasant (no skin), venison, buffalo, ostrich.
- Cheese: low-fat cottage cheese that has less than 1 gram of fat per ounce
- Other: Factory-made sandwich meats that have less than 1 gram of fat per ounce, like turkey ham, deli thin, shaved meat, egg whites (2), plain hot dogs, fat-free sausage, and shaved meat turkey ham.
Lean Meat Choices (3g fat/ounce and 55 calories)
- Beef: USDA Select or Choice grades that have been trimmed of fat, like round, sirloin, flank steak, tenderloin, roast (rib, chuck, rump), steak (T-bone, porterhouse, cubed), and ground round.
- Pork: lean pork like tenderloin, center loin chop, fresh ham, ham in a can, cured ham, or boiled ham; maple bacon;
- Lamb: Roast, chop or leg.
- Veal: Leap chop, roast.
- Chicken, turkey (dark meat, no skin), chicken (white meat, with skin), and domestic duck or goose (no skin, well-drained of fat).
- Fish: Oysters, salmon (fresh or canned), catfish, sardines (canned), tuna (canned in oil, drained), herring (not creamed or smoked).
- Game: Goose (no skin, rabbit).
- Cheese: 4. 5% fat cottage cheese, grated parmesan, and cheeses that have 3 grams of fat or less per ounce
- Other: Hot dogs with no more than 3 grams of fat per ounce processed meat for sandwiches that has 3 grams of fat or less per ounce
Is bacon good for diabetics ? | Breaking Down Bacon: Is It a Friend or Foe for Your Health?
Can diabetics eat Canadian bacon?
While Canadian bacon can be a good choice for diabetics due to its lower fat and sodium content, it’s still important to enjoy it in moderation and choose a high-quality brand without added sugars or preservatives. Canadian bacon is a great source of protein, which is essential for maintaining muscle mass and keeping blood sugar levels stable.
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.
Can diabetics eat bacon?
Those who have diabetes should limit or avoid high-fat cuts of meat, such as sausage and bacon, because they’re high in saturated fats. We’ll discuss whether bacon is safe for diabetic people or not. Pork bacon has a very low carb content: 1.28g per 100g.
What is Canadian bacon?
Canadian Bacon: Also known as back bacon, it’s made from the pork loin, resulting in a leaner piece of meat compared to traditional pork bacon. It has a texture more similar to ham and is lower in fat and calories.
Can you eat bacon if you have high blood sugar?
No, bacon is not off limits completely. Meats, even processed meats are a high protein, low carb food so they won’t influence blood sugar and A1c levels, which is great news for you. However, processed meats like bacon shouldn’t make up the majority of your meals.
Is Bacon good for You?
Bacon is a delicious and versatile meat that pairs with everything from hamburgers to pancakes. Unfortunately, however, bacon doesn’t have the best reputation in the health world. As a type of pork, bacon falls into the category of processed meat.