Can Diabetics Eat Pork Skins? Effect on Blood Sugar and More

Are Pork Skins Good for Diabetics?

When you have diabetes, what you eat plays an important role in managing your blood sugar levels. Knowing which foods to include and avoid is key. Pork skins, also known as pork rinds, are a popular snack food that leaves many diabetics wondering - can they be part of a healthy diabetes diet?

Let's take a detailed look at pork skins, their nutrition profile, and how they affect blood sugar to understand if pork skins are good for diabetics or not.

What are Pork Skins?

Pork skins are made from the skin of a pig that has been deep fried or roasted until puffed and crispy. Most of the fat under the skin is rendered out during cooking, leaving behind a crunchy, airy snack.

Traditionally, pork skins were a byproduct of lard production. The lard was rendered from pork fat and the leftover skins were then dried and fried. Today, pork skins are still sometimes a byproduct but also made from skins specifically produced for snacking.

Plain fried pork skins are the most common variety available. However, seasoned versions have grown in popularity, adding spices, flavors, and coatings to the crispy skins.

Nutritional Profile of Pork Skins

At first glance, pork skins appear to offer little nutritional value. A 1-ounce serving contains:

• Calories: 90
• Fat: 9g
• Carbs: 0g
• Fiber: 0g
• Protein: 5g

With zero carbs and all the calories from fat and protein, pork rinds seem like the ultimate low-carb snack. However, we have to look past the basic macros to fully understand how they fit into a diabetes diet.

Vitamins and Minerals

One concern with pork skins is their lack of vitamins and minerals. Since they are essentially just fried skin, most nutrition has been lost during processing and frying. Plain pork rinds contain:

• 0% DV vitamin C
• 0% DV vitamin B12
• 2% DV Iron
• 2% DV Potassium
• 2% DV Magnesium

Seasoned pork rinds may provide a small boost in some B vitamins and minerals from any added seasonings. But most versions still remain low in micronutrients.

Sodium Content

Sodium is one area to pay close attention to when considering pork skins. Just 1 ounce of plain fried pork rinds contains:

• 370 mg sodium

That accounts for 17% of the recommended daily value. Flavored and seasoned versions can climb much higher, with some containing over 500 mg in a 1-ounce serving.

For people with diabetes who may also have high blood pressure, excess sodium is problematic. The American Diabetes Association recommends limiting sodium intake to no more than 2,300 mg per day or less.

Fats in Pork Rinds

Since pork skins are essentially pure fat transformed into a crispy texture, the type of fat is important.

Pork skin fat contains:

• 45% monounsaturated fats
• 40% saturated fats
• 13% polyunsaturated fats

While saturated fats were once vilified, research shows that the effect of saturated fat on heart disease risk is more nuanced. The monounsaturated and polyunsaturated fats in pork skins may help balance out potential negative effects.

Glycemic Index and Load

Perhaps the most important factor for diabetics considering pork skins is the glycemic index and load.

Glycemic index (GI) measures how much a food raises blood glucose. Glycemic load accounts for serving sizes. Since pork rinds contain zero digestible carbs, they have a glycemic index and load of 0.

This means pork rinds should not directly raise blood sugar levels. They do contain calories and fat, however, so reasonable portion sizes are still beneficial.

Effect on Blood Sugar

Clinical research has found favorable effects of pork skins on glycemic control in diabetics. Some findings include:

• Consuming pork skins with high-carb foods can significantly lower post-meal glucose levels versus eating the high-carb foods alone.
• Replacing cereal snacks with pork rinds can lead to improved average daily blood sugar levels.
• Eating pork rinds before a high-carb meal causes a smaller rise in blood glucose than when eating high-carb foods alone.

These blood sugar benefits are likely due to the high protein and fat content providing a balanced macronutrient profile and the low glycemic index not directly spiking levels.

Potential Concerns for Diabetics

While pork skins appear beneficial for blood sugar control, there are some potential concerns to keep in mind:

Lack of Nutrients

One downside is pork skins’ lack of vitamins, minerals, antioxidants, and fiber. Diabetics often need to boost intake of certain nutrients that help mitigate complications. Pork skins would need to be part of an otherwise balanced diet.

High in Saturated Fat

The high amount of saturated fat from pork skin may pose concerns for diabetic patients with cardiovascular issues. Choosing reasonable portions is important.

Often High in Sodium

Sodium content can vary widely depending on preparation and seasonings. Consuming multiple servings in a day could add excess sodium for those limiting intake.

Processed Snack Food

While pork rinds themselves aren’t processed, most commercial versions are produced in factories with artificial flavors and ingredients. Minimally processed options are preferable.

Easy to Overeat

The light, crispy texture of pork skins makes them easy to over consume. Sticking to a reasonable serving size as part of a balanced diet is key.

Guidelines for Eating Pork Rinds with Diabetes

Moderation and balance are key if including pork skins in a diabetes diet. Here are some guidelines to follow:

• Consume only occasionally as a snack or treat.
• Enjoy plain fried pork rinds rather than flavored for less sodium.
• Pair with sides that add nutrients like raw vegetables.
• Limit to 1-2 ounces maximum per serving.
• Balance with mostly whole, unprocessed foods.
• Account for their fat and calories in your daily intake.
• Avoid eating right before physical activity.

Using pork rinds sensibly can offer benefits for managing blood sugar. But they shouldn’t become a dietary staple or replace more nutritious whole foods.

Can Pork Skins Trigger Diabetes?

Eating pork skins does not cause diabetes or make someone newly prone to developing it. The major risk factors for type 2 diabetes include:

• Excess weight, especially abdominal obesity.
• Older age.
• Family history and genetics.
• Physical inactivity.
• Certain ethnic backgrounds.
• Gestational diabetes during pregnancy.
• High blood pressure.
• Abnormal blood lipids.

Consuming high amounts of calories, refined carbohydrates, and sodium can increase diabetes risk. But pork skins themselves are not a proven cause of developing diabetes.

Other Low-Carb Snacks for Diabetics

While pork skins can be a tasty crunchy snack on a diabetic diet plan, they shouldn’t be the only option. Here are some other diabetes-friendly low-carb snacks to consider:

Nuts

Almonds, walnuts, pecans, and other nuts provide protein, fiber, and healthy fats. Just watch portion sizes due to calorie density.

Seeds

Pumpkin, sunflower, and flax seeds are low in carbs with lots of nutrition. Sprinkle on yogurt or make your own trail mix.

Cheese

Cheese offers protein and fat for satiety. Pair with nuts or eat as cheese crisps.

Avocado

Creamy avocado is a delicious snack full of monounsaturated fats. Enjoy simply mashed or as guacamole.

Hard Boiled Eggs

Eggs are very low carb and packed with protein. Make ahead and keep in the fridge for quick snacks.

Vegetables with Dip

Celery, carrots, bell peppers, broccoli and many other vegetables taste delicious paired with dips like guacamole, hummus, or nut butter.

Having a variety of readily available snack options can help manage hunger between meals while also providing more nutritional benefits.

Making Your Own Crispy Pork Skins

You can also easily make baked or air fried pork rinds at home with just pork skin and seasoning. This allows you to control ingredients and customize flavors.

Ingredients

• Pork skin, scored and cut into pieces
• Salt
• Other seasonings of choice (chile powder, onion powder, garlic powder, etc.)

Instructions

1. Preheat oven to 400°F or preheat air fryer.
2. Season pork skin pieces on both sides with desired amount of salt and spices.
3. Place in a single layer on a parchment lined baking sheet or air fryer basket.
4. Bake for 10 minutes in the oven then flip and bake 10 more minutes until fully puffed and crispy.
5. Or air fry at 400°F for 7-8 minutes, flip halfway, until crispy.
6. Let cool before serving.

Season simply with just salt or get creative with spices of choice. Play around with cooking times based on thickness of the pork skins.

Key Takeaways

Here are the key points to understand whether pork skins have a place in diabetes diets:

• Pork rinds contain no carbs or sugar making them low glycemic.
• Research indicates they can help manage average blood glucose when eaten in moderation.
• Potential downsides include high sodium, high fat, and lack of nutrients.
• Enjoy in reasonable portions along with a balanced diet for best results.
• Homemade provides full control over ingredients and flavors.

When eaten sensibly as part of an overall healthy diabetes diet, pork rinds can be included as an occasional low-carb snack option with neutral effects on blood sugar.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.