Diabetes is a chronic disease that affects how the body processes blood sugar (glucose). With diabetes, the body either can’t produce enough insulin or can’t properly use the insulin it makes. Insulin is a hormone needed to allow sugar to enter cells to produce energy. There are two main types of diabetes:
- Type 1 diabetes – The body does not produce insulin. It is an autoimmune disease. The exact cause is unknown.
- Type 2 diabetes – The body does not produce enough insulin or the cells do not recognize the insulin. It usually occurs in middle-aged and older adults but is increasingly occurring in children, teens, and young people.
When you have diabetes, it’s important to watch what you eat to help manage your blood sugar levels. Eating foods that are high in carbohydrates, like sugars and starches, can cause blood sugar spikes. Protein foods like chicken, however, are less likely to impact blood sugar. So is cooked chicken ok for diabetics to eat? Let’s take a deeper look.
Is Chicken Good for Diabetics?
Chicken can be a healthy protein option as part of a diabetic diet when it’s prepared in a healthful way without too many added ingredients like breading or high-fat sauces. Here’s what you need to know:
- Chicken is high in protein – A 3-ounce portion of cooked chicken breast contains about 26 grams of protein with minimal carbs and fat.
- Protein doesn’t spike blood sugar – Protein foods like chicken, fish, eggs, and meat help keep you feeling full longer and do not cause blood sugar spikes the way carbohydrates do.
- Lean chicken is low in fat – Skinless chicken breast is one of the leanest protein options, with only about 3 grams of fat per serving.
The American Diabetes Association lists skinless chicken breast as a good protein choice for diabetics along with fish, shellfish, veggie burgers, tofu, eggs, cheese, and unsalted nuts.
Compared to some other meats, chicken provides more protein with less saturated fat and calories, making it an ideal diabetic diet food.
Nutritional Profile of Chicken
Here is the nutritional profile of a 100g serving of cooked, roasted chicken breast with no skin, according to the USDA:
- Calories: 165
- Protein: 31g
- Fat: 3.6g
- Saturated Fat: 1g
- Carbohydrates: 0g
- Cholesterol: 89mg
- Sodium: 74mg
- Calcium: 15mg
- Iron: 1mg
- Potassium: 189mg
As you can see, chicken breast is high in protein, low in fat and carbs, and provides important minerals like calcium, iron, and potassium.
Chicken thighs with the skin on contain a bit more fat at around 8 grams per serving, but they can still fit into a diabetic eating plan in moderation. Going with skinless thighs reduces the fat content.
Glycemic Index of Chicken
The glycemic index (GI) measures how much specific foods increase blood sugar. Foods are ranked on a scale of 1 to 100+. The higher the number, the more that food impacts blood sugar.
Foods with a GI of 55 or below are considered low glycemic. Foods with a GI of 70 or above are high glycemic. High glycemic foods cause more of a spike in blood sugar levels.
Pure protein foods like chicken breast have minimal impact on blood sugar and a GI close to zero. Even chicken cooked or prepared with breading has a relatively low GI of 40-60, which is considered a medium glycemic food.
This makes chicken a safe choice compared to high glycemic foods like white bread, baked potatoes, or rice which can drastically spike blood sugars.
Is Cooked Chicken Better Than Raw for Diabetics?
Raw and undercooked chicken can pose health risks for anyone due to potential contamination with salmonella and other bacteria. But fully cooked chicken is safe for consumption.
Cooking chicken not only kills any bacteria present but can actually create some positive benefits for diabetics:
- Improves protein absorption – Cooking makes protein easier to digest and absorb. Improved protein absorption can help maintain muscle in diabetics.
- Reduces sodium – Raw chicken contains up to 80mg sodium per serving. Cooking chicken reduces the sodium content by up to 40% as some leaches out into the cooking liquid.
- Provides more selenium – Chicken is a good source of the antioxidant mineral selenium. Cooking chicken boosts available selenium by up to 22%.
Overall, cooked chicken breast and thighs are excellent choices as part of a diabetic diet. Opt for simple preparations like roasting, grilling, baking, or poaching without a lot of added fat, salt or breading.
Is Fried Chicken Bad for Diabetics?
While lean cooked chicken is diabetic-friendly, the way you prepare it makes a difference. Fried chicken is high in fat and calories and is not the best option for a diabetic diet.
Here’s how fried chicken compares nutritionally to a roasted chicken breast per 3-ounce serving:
| Nutrient | Fried Chicken | Roasted Chicken |
|---|---|---|
| Calories | 245 | 140 |
| Fat | 15g | 3g |
| Carbs | 0g | 0g |
| Protein | 14g | 26g |
As you can see, fried chicken contains significantly more calories and fat. All that extra grease can cause blood sugar spikes along with raising cholesterol levels.
If you have diabetes, breaded and fried chicken is best limited to an occasional treat. Stick to healthier preparations like grilling, baking or roasting without added fat or salt most of the time.
What About Chicken Wings and Legs?
Chicken wings and legs are higher in fat than the breast meat. A 3-ounce serving of cooked chicken wings contains about 9 grams of fat, while a leg has about 7 grams of fat.
The extra fat and skin on chicken wings and legs makes them higher in calories as well. Chicken legs have about 180 calories per serving compared to 140 calories in breast meat.
For diabetics, moderation is key if you want to enjoy fattier chicken pieces. Stick to just 1-2 wings or a small chicken leg a couple of times a week. Avoid fried options which add even more calories and fat.
Going for oven-baked chicken wings rather than fried makes for a healthier choice. Be sure to remove the skin first or eat it in very small amounts.
What About the Chicken Skin?
The skin is the fattiest part of chicken. A chicken thigh with skin contains about 13.5 grams of fat compared to 5.5 grams for a skinless thigh.
While chicken skin adds lots of flavor, it’s full of saturated fat and cholesterol you want to limit with diabetes. Removing the skin slashes the fat and calorie content while maintaining the protein benefits.
If you really love the skin, you can still enjoy it in small portions as an occasional treat. Have just 1-2 bites along with some roasted veggies for a balanced meal. Just be aware of portion control.
Healthy Ways to Prepare Chicken for Diabetics
Focus on cooking methods that add little or no extra fat, salt or carbs when preparing chicken for diabetes:
- Grilling – Grilled chicken has great flavor from charring and needs minimal added fat.
- Baking – Bake chicken pieces on a sheet pan until cooked through and lightly browned.
- Roasting – Roast a whole chicken or pieces in the oven with just a touch of oil.
- Poaching – Poaching chicken breast in broth or water with herbs keeps it lean.
- Steaming – An easy hands-off way to cook chicken and retain moisture.
- Stir-frying – Use just a teaspoon of oil to stir-fry chicken with lots of veggies.
- Slow cooking – Make a big batch of chicken chili or stew in the slow cooker.
Avoid deep frying chicken or coating it in heavy breading, tons of sauce or cheese. Always remove poultry skin before eating to limit fat intake.
You can add more flavor to cooked chicken with fresh herbs, spices, mustard, vinegar, lemon juice or low-sodium marinades.
Healthy Ways to Eat Chicken for Diabetes Management
To enjoy chicken as part of your diabetic diet, incorporate it into balanced meals:
- Chicken salad – Mix chopped grilled chicken with greens, tomatoes, cucumbers, avocado and balsamic vinaigrette.
- Lettuce wraps – Fill lettuce leaves with stir-fried chicken and veggies for a fresh hand-held meal.
- Buddha bowls – Create bowls with chicken, brown rice, roasted veggies and hummus.
- Soups – Chicken noodle soup, chicken tortilla soup, or chicken & veggie soup.
- Tacos – Fill corn tortillas with shredded oven-cooked chicken breast and top with salsa.
- Stir-fries – Quickly stir-fry chicken and vegetables in a skillet for a fast dinner.
- Sandwiches – Make sandwiches on whole grain bread with grilled chicken, lettuce, tomato and avocado.
Be sure to monitor your portions of chicken at meals, even if it’s healthy and homemade. Stick to about 3-4 ounces per meal for good diabetes management. Pair it with plenty of non-starchy vegetables to balance your plate.
Should You Avoid Chicken if You Have Diabetes?
Chicken can absolutely be part of a healthy diet for managing diabetes. Lean cuts like chicken breast are low in fat and carbs but high in protein to help control blood sugar spikes.
The key is focusing on healthful preparations like baking, grilling or roasting without a lot of added salt, fat or breading. Watch your portions and complete your meals with veggies and other nutritious foods.
An occasional small serving of higher fat chicken wings, legs or skin can fit into your diet in moderation. Just balance it out with healthier choices overall.
As long as you are making wise choices when buying and cooking chicken, it can be a tasty protein to include in your diabetic meal plan. Chicken provides nutritional benefits to help you maintain good health.
Conclusion
Cooked chicken, especially lean breast meat, is an excellent protein choice for those with diabetes. Chicken is high in protein, low in fat and carbs, and has little impact on blood sugar levels.
Opt for healthy cooking methods like grilling, roasting and baking. Skip fried chicken and remove skin before eating to limit fat intake. Enjoy chicken in moderation as part of balanced, portion-controlled meals paired with veggies and smart carbs like whole grains. Chicken can provide great nutrition and flavor in a diabetic diet when consumed wisely.