Chicken is a popular source of protein that is widely consumed around the world. However, there are concerns that eating chicken may increase blood sugar levels, especially for people with diabetes or prediabetes. In this article, we’ll explore how chicken affects blood sugar and insulin levels, which factors impact the glycemic response, and provide tips for how people with diabetes can incorporate chicken into a healthy diet.
How Chicken Impacts Blood Sugar
The effect of chicken on blood sugar levels depends on a few key factors:
Protein Content
Chicken is a high-protein food. Protein slows digestion and the breakdown of carbohydrates into simple sugars, helping to prevent spikes in blood sugar after meals. Studies show that eating protein-rich foods like chicken, fish, eggs, and meat reduces post-meal blood sugar rises compared to high-carbohydrate meals.
Fat Content
Chicken can be a good source of monounsaturated and polyunsaturated fats when the skin is eaten. Fat slows stomach emptying and the absorption of carbohydrates. Chicken cooked with the skin on has a more muted effect on blood sugar compared to skinless chicken breast.
Cooking Method
Fried and breaded chicken dishes tend to have a higher glycemic impact. The oil, breading, and high temperatures break down connective tissues, increasing digestibility and leading to faster absorption of glucose into the bloodstream. Grilled, baked, or roasted chicken generally has less impact on blood sugar.
Side Dishes
What you eat with chicken also affects the overall glycemic response. Pairing chicken with non-starchy vegetables, salads, or small portions of minimally processed grains can help maintain steady blood sugar levels.
Glycemic Index of Chicken
The glycemic index (GI) measures how much specific foods increase blood glucose levels compared to a control food. On the GI scale:
– Low GI = 55 or less
– Moderate GI = 56-69
– High GI = 70 or more
Here are the GI values for different chicken preparations:
| Chicken Type | GI Value |
|---|---|
| Grilled chicken breast | 0 |
| Roasted chicken | 0 |
| Chicken drumstick | 0 |
| Baked chicken thigh | 0 |
| Fried chicken | 15-35 |
As you can see, most chicken is considered low glycemic. The exception is fried chicken, which has a moderate effect due to the high-heat cooking method.
Does Chicken Spike Insulin?
Insulin is the hormone released by the pancreas to shuttle glucose from the blood into cells. Foods that rapidly increase blood sugar levels also stimulate insulin secretion.
Protein-rich foods like chicken produce a minimal insulin response compared to carbohydrate-heavy foods. Studies show insulin spikes are up to 30-50% lower after eating a high-protein meal with chicken compared to a high-carb meal.
Skinless grilled chicken breast only slightly increases insulin levels and has an insignificant effect on blood sugar. Chicken cooked with the skin on and fattier cuts like thighs result in slightly higher insulin secretion.
Overall, chicken does not dramatically spike insulin like refined carbs and sugars. The protein in chicken produces a gradual, moderate rise in insulin to maintain stable blood glucose.
Is Chicken Good For Diabetics?
Chicken can be part of a healthy diabetic diet when eaten in appropriate portions along with non-starchy vegetables and fiber-rich carbohydrates. Here are some tips for diabetics eating chicken:
– Focus on leaner cuts like breast or drumsticks and remove skin to reduce fat and calories.
– Grill, bake, roast or poach chicken instead of frying.
– Avoid breaded chicken tenders, nuggets, etc. as the coating increases the GI.
– Keep portions to 3-4 oz for lean meat like breast and 4-6 oz for dark meat.
– Fill half your plate with non-starchy veggies to balance carb intake.
– Choose low-GI carbs like beans, lentils, or quinoa instead of refined grains.
– Avoid high-calorie sauces and oil-based marinades. Stick to vinaigrettes, mustard, or yogurt-based sauces.
With proper portions and smart substitutions, chicken can be incorporated into a diabetes-friendly eating pattern. Monitor your blood sugar levels to see how different cuts and cooking methods affect you.
Tips For Controlling Blood Sugar With Chicken
Here are some additional tips for keeping blood sugar stable when eating chicken:
– Combine chicken breast with salad greens, tomatoes, cucumbers, and balsamic vinaigrette for a lighter meal.
– StuffBell peppers with shredded chicken, veggies, beans, and reduced-fat cheese for a nutritious, balanced dinner.
– Make a wrap with a high-fiber tortilla, chicken breast, hummus, and roasted veggies.
– Top cauliflower rice or zucchini noodles with grilled chicken and marinara sauce for a low-carb, lower GI alternative to pasta.
– For sandwiches, choose 100% whole grain bread, pile veggies high, and stick to one slice of bread to control carbs.
– Skip the potato side dish and opt for roasted asparagus, broccoli, or green beans instead.
– Request sauces and dressings on the side to control portions and calories.
With smart meal planning, chicken can be a healthy part of a diabetes-friendly diet that keeps blood sugar under control. Monitor your response and adjust portion sizes or cooking methods as needed.
Studies On Chicken and Blood Sugar
Several studies have looked specifically at how eating chicken affects markers of glycemic control:
Skinless Chicken Breast Has a Low GI
In a 2015 study in the American Journal of Clinical Nutrition, researchers tested the GI of common protein foods. Skinless chicken breast had a zero GI, meaning it had a negligible effect on raising blood sugar levels.
Chicken and Cheese Reduce Blood Sugar Spikes
A 2019 study had participants eat 3 different meals: chicken breast with cheese, chicken breast with vegetables, and cheese tortellini. Both chicken meals resulted in significantly lower post-meal blood glucose and insulin compared to the pasta meal.
Chicken Keeps Overnight Blood Sugar Steady
In type 2 diabetics, eating chicken dinner instead of a high-carb dinner better controlled overnight blood glucose according to a 2010 study. The chicken meal prevented the spike in early-morning blood sugar that occurred after the high-carb dinner.
Chicken Soup Lowers Blood Sugar More Than Water
Researchers found that consuming chicken soup led to better glycemic control compared to drinking water in individuals with type 2 diabetes. Chicken protein and soluble fiber in the soup contributed to the beneficial effect.
Overall, multiple studies confirm that chicken has a low GI and does not significantly spike blood sugar or insulin compared to high-carb meals.
Risks of Eating Too Much Chicken
While chicken can be part of a healthy diabetes diet, eating too much may lead to some risks including:
– Weight gain: Chicken is lower in fat than red meat but still high in calories and protein. Eating excessive portions could lead to excess calorie intake.
– Heart disease: The saturated fat in chicken, especially in the skin, may negatively impact cholesterol levels when frequently consumed. Leaner cuts are preferable.
– Safety concerns: Chicken has been linked to foodborne illness when undercooked. Safely handle raw chicken and cook thoroughly to 165 ̊F.
– Lack of variety: Over-relying on chicken could lead to nutritional deficiencies long-term. Vary your protein sources and aim for a balanced diet.
To prevent these risks, practice portion control, choose lean cuts of chicken, and balance it with plenty of vegetables, fruits, whole grains, legumes, nuts and healthy fats from plants.
Chicken and Blood Sugar: The Bottom Line
Chicken is a lean, low-GI protein source that has a relatively neutral effect on blood sugar levels. Skinless, grilled chicken breast and other lean cuts are optimal for controlling blood sugar and insulin response. Fried chicken or chicken eaten with high-carb sides has more impact on blood glucose levels.
People with diabetes can include moderate portions of chicken as part of healthy diet balanced with vegetables, fruits, whole grains, and plant-based fats. Monitor your blood sugar and adjust portion sizes or cooking methods of chicken as needed to achieve optimal glycemic control.