Can Diabetics Eat Barbecue Meat?

Barbecue is a very popular cooking method and dining experience in various parts of the world, which is based on slow, low-temperature cooking of cuts of meat, often with the addition of sauce for a unique flavor. The result is an extremely tender, juicy and flavorful meat, with a crispy crust. The main meats used are pork and beef, and usually a standard portion of grilled meat weighs on average about 250 grams, but some preparations are more abundant, for a typical summer activity.

Nutrition Value of Barbecue Meat

A standard serving of about 250 grams of barbecue meat consists on average of about 55-60% water and contains about 420 calories, 33 grams of protein, 12 grams of fat, with almost zero grams of carbohydrates (it can reach around 50 grams of carbohydrates if sweet sauce is added). A portion of beef or pork with a fattier cut can contain on average much more calories and fat, while maintaining almost the same level of carbohydrates. Both meats are a rich source of high-quality protein, essential for muscle health and with a high satiating power, and also contain important beneficial substances such as vitamin D, vitamin B12, and minerals such as zinc, calcium, iron and potassium.[1]

Calories and GI in Barbecue Meat

A standard portion of BBQ beef or pork of about 250 grams has an average of about 420 calories, therefore, depending on the cut, it can be quite caloric. This means that barbecue meat should not be consumed in excessive quantities, otherwise there could be alterations in body weight. Unlike foods rich in carbohydrates, barbecue meat has a very low glycemic index, with an estimated value of almost zero, because it does not contain sugar, and this means that it does not cause harmful glycemic peaks. For this reason, barbecue meat is a good choice compatible with people with diabetes, however it is essential to pay attention to the high fat content and any sauces added, which greatly raise the fat and calorie index. When consumed with careful portions and no added sauces, BBQ meat provides useful nutrients and proteins, which can also contribute to a longer-lasting feeling of satiety.[2]

Benefits & Risks of Eating Barbecue Meat with Diabetes

As seen above, BBQ beef and pork can bring several benefits to the body, thanks to the high content of high-quality proteins, which are essential for maintaining muscle mass and promoting satiety, thus helping to control appetite. In addition, these meats are an excellent source of vitamins and important minerals such as iron, zinc and potassium, which play a fundamental role in the proper functioning of the body. However, the consumption of barbecue meat also presents risks due to the high content of saturated fats, the intake of which can contribute to weight gain and cholesterol problems, both factors that can worsen insulin resistance and blood sugar control in the long run. Instead, as for the greatest risk, i.e. harmful glycemic peaks, these derive from the typical sauces and condiments of the barbecue, which are often loaded with sugar. Therefore, for a person with diabetes, barbecue meat is to be considered a safe and compatible food, but as long as you choose leaner cuts and use sugar-free sauces, or avoid them, as the real danger is not the meat itself, but the extra seasonings.

How Much Barbecue Meat Can I Eat with Diabetes? 

A standard serving of BBQ meat can have an average of 420 calories but brings numerous benefits to the body, such as its high protein content. Since meat alone has an almost zero glycemic index and does not cause harmful blood sugar peaks, it is a food compatible with a person with diabetes but it is always necessary to pay the utmost attention not to exceed the quantities, as the high fat and calorie content can contribute to weight gain and more difficult diabetes management in the long run. Therefore, for a person with diabetes, the ideal compromise is a moderate portion of lean meat, limiting it to 1 or 2 times per week in order to avoid excess fat and calories, accompanied by grilled vegetables that contribute to the fiber intake. If sugary drinks are consumed, always limit the quantities; in this case, in order to always keep your blood sugar levels under control, you can count on a reliable blood glucose monitor like Sinocare comes in handy. With 20+ years in diabetes care, Sinocare offers accurate, affordable meters for every need. Whether you need a simple one like the Safe AQ Smart, or one with advanced features like voice assistance (Safe AQ Voice), there's always a model to fit your lifestyle and budget. Check out which blood glucose meter best fits your needs.

Barbecue Meat Alternatives for Diabetes

BBQ meat is a great source of protein and fat, which is why it's a good choice for those with diabetes. However, if consumed in excess, especially in its fattier variants, it can contribute to weight gain and more difficult glycemic control. In addition, not all people like meat, which is why it is possible to turn to plant-based alternatives. For example, it is possible to evaluate grilled vegetables, such as zucchini, peppers, mushrooms and eggplants, which are ideal for grilling and are a perfect side dish, as they are rich in fiber, vitamins and antioxidants, with a minimal impact on blood sugar. Mixed skewers are also a good alternative, as they combine lean meat with vegetables, such as peppers and onions, on a skewer, thus increasing the fiber intake and reducing the amount of meat. Consuming these alternatives in moderation and attention to portions, always preferring lean and fiber-rich options, can help you enjoy a great barbecue without worries.

How to eat Barbecue Meat with diabetes?

BBQ meat has a glycemic index of almost zero, making it an excellent food for a diet for people with diabetes. For this reason, unlike other foods rich in carbohydrates and sugars, barbecue meat can be consumed with more serenity, but with some important precautions. In fact, the main thing to do is to control portions as some meats are high in calories and fat. Excessive consumption can also lead to weight gain, which worsens insulin resistance, so it is necessary to limit portions, consuming it only 1 or 2 times per week in order to avoid excess fat and calories; In addition, it is necessary to avoid traditional barbecue sauces, which are the real danger since they are often loaded with added sugars. Use herbs, spices, lemon juice or vinegar for seasoning, instead of sugary marinades, and replace traditional BBQ sauces with sugar-free natural versions, like tomato paste, mustard or paprika, this will help to avoid harmful glycemic peaks, making the barbecue meat healthier. Finally, pairing vegetables with meat can be a better way to enjoy barbecuing, as vegetable fibers help control fat absorption and stabilize blood sugar over time.

Final Thoughts

The barbecue, with beef and pork, is a meal very compatible with the diet of a person with diabetes, since unlike many other summer foods, the meat itself does not contain sugar and has an almost zero glycemic index. This allows you to consume it with relative peace of mind, as long as you pay attention to the quantities; In fact, as with all foods, even in the barbecue it is essential to limit portions, and fatter cuts and sugary sauces should be avoided as they represent the real risk, as they can contribute to weight gain or harmful glycemic peaks. Meat is an excellent source of protein, vitamins and minerals, and when consumed consciously, it can bring significant benefits both for people with diabetes and for all people in general. 

References

[1](n.d.). Bbq. Nutritionix. https://www.nutritionix.com/food/bbq
[2](n.d.). Chicken, broiler, rotisserie, BBQ, breast, meat and skin: Glycemic Index (GI), Glycemic Load (GL) and Nutrition Facts. Glycemic Index. https://glycemic-index.net/chicken-broiler-rotisserie-bbq-breast-meat-and-skin/