Are Pork Skins Good for Diabetics? Tips for Choosing Healthy Low-Carb Snacks

Are Pork Skins Good for Diabetics?

For people with diabetes, monitoring carbohydrate intake is key to managing blood sugar levels. Because they contain little to no carbohydrates, pork rinds have become an increasingly popular snack food and ingredient for those looking to limit carbs. But are pork rinds actually a healthy option for people with diabetes?

The Carb Content of Pork Skins

One of the main benefits of pork rinds for diabetics is their low carbohydrate content. A 1-ounce (28 gram) serving of plain pork rinds contains:

• Total carbs: 0 grams
• Fiber: 0 grams
• Net carbs: 0 grams

This makes pork rinds a zero-carb food, which can help keep blood sugar levels steady. For comparison, the same serving size of potato chips contains about 15 grams of total carbs.

Pork Skins Are High in Fat

While pork rinds are very low in carbs, they are quite high in fat. A 1-ounce serving contains 17 grams of fat, with 9 of those coming from saturated fat. Eating too much saturated fat can increase inflammation, raise LDL (bad) cholesterol levels, and increase the risk of heart disease.

For people with diabetes who already have an elevated risk of cardiovascular problems, consuming large quantities of high-fat pork rinds may not be the best idea. Moderation is key.

Nutritional Profile of Pork Skins

Here is the full nutritional breakdown for a 1-ounce serving of plain pork rinds:

• Calories: 90
• Fat: 17g
• Saturated fat: 9g
• Protein: 5g
• Carbs: 0g
• Fiber: 0g
• Sodium: 380mg

As you can see, pork rinds are high in sodium. Consuming too much sodium can increase blood pressure, which also ups the risk of heart disease. People with diabetes tend to be more sensitive to sodium’s effects on blood pressure.

Watch Out for Added Ingredients

Plain pork rinds contain zero carbs, but many popular brands add flavorings and coatings that increase the carb content. Here are the nutrition stats for some common flavored varieties:

• BBQ flavored: 3g net carbs per ounce
• Hot and spicy: 2g net carbs per ounce
• Nacho cheese: 2g net carbs per ounce

The carb counts quickly add up if you eat a whole bag. Check labels and opt for plain pork rinds whenever possible.

Effects on Blood Sugar Levels

Several studies have looked directly at the effects of pork rinds on blood sugar levels in people with diabetes:

• A 2013 study found that replacing corn chips with pork rinds only minimally spiked blood sugar and insulin levels in 12 adults with well-controlled type 2 diabetes. The participants also reported feeling fuller after eating pork rinds.
• Another 2013 study had 17 men with type 2 diabetes eat a meal accompanied by either pork rinds or saltine crackers. The pork rinds resulted in significantly lower blood sugar levels afterward.
• An older 2002 study compared the effects of pork rinds and potato chips as part of high-fat meals in 10 people with type 2 diabetes. While the potato chips led to more substantial rises in blood sugar levels, the pork rinds did not cause major spikes.

Overall, research indicates pork rinds have minimal effects on blood sugar compared to carb-heavy snacks. But moderation is still key.

Are Pork Rinds Part of a Healthy Diabetes Diet?

While pork rinds can be worked into a diabetes diet because of their low carb content, there are some downsides to consider:

• They are high in fat, especially unhealthy saturated fat.
• Heavily seasoned pork rinds can contain hidden carbs that affect blood sugar.
• They are high in sodium, which can raise blood pressure.
• As a processed food, they contain preservatives like TBHQ and nitrites.

Despite being low carb, pork rinds are not the most nutritious choice for diabetes management due to their fat, sodium and processed ingredients. Here are some healthier snack alternatives to consider instead:

• Nuts like almonds, walnuts and pecans
• Seeds such as pumpkin and sunflower
• Nut butters with no added sugar
• Vegetables with hummus
• Greek yogurt with berries
• Hardboiled eggs
• Cheese sticks
• Avocado sprinkled with sea salt

Should You Avoid Pork Rinds with Diabetes?

With their low carb content, pork rinds can be worked into a diabetes diet in moderation. But they should not become a staple due to their high amounts of fat, sodium and preservatives.

Aim to limit yourself to 1-2 ounces (about a handful) at a time, and focus on plain varieties to avoid added carbs. Paired with vegetables or a lean protein, pork rinds can be an occasional low-carb treat. But they are best limited to a few times per week rather than daily.

Pay attention to how your body responds. If you experience spikes in blood sugar levels, it’s best to avoid pork rinds and stick to healthier snack options instead.

Healthier Meat Snack Options for Diabetics

In addition to pork rinds, there are other low-carb meat snacks that can be enjoyed in moderation on a diabetic diet. Some healthier options include:

Beef Jerky

Like pork rinds, beef jerky contains little to no carbs. A 1-ounce serving has around 1 gram of carbs from sugar used in the curing process. Opt for low-sodium varieties and watch out for added flavors and marinades, which can up the carbs. Beef jerky makes a convenient high-protein snack.

Turkey Sticks

Turkey sticks are slim, portable meat snacks, similar to beef jerky. A 1-ounce stick contains around 1 gram of carbs. Turkey sticks pack over 7 grams of protein per serving. They make an easy grab-and-go snack to help manage hunger.

Pemmican

Pemmican is a concentrated mix of dried meat, fat and berries traditionally eaten by Native Americans. Today’s pemmican contains very few carbs and makes an energizing snack for people with diabetes. Homemade versions are healthiest, without preservatives.

Cured Meats

Cured and dried meats like salami, soppressata and prosciutto are low in carbs while providing a hefty dose of protein. Around a 1-ounce serving can fit into a diabetes diet. Enjoy cured meats rolled up with cheese or paired with olives and nuts.

Key Takeaways

Pork rinds can be included in a diabetes diet because of their low carb content. But they are high in fat and sodium, so moderation is key. For those who enjoy the crunchy texture, plain pork rinds can be an occasional low-carb snack when paired with more nutritious foods. However, other meat snacks like jerky, turkey sticks and cured meats are healthier options.

When managing diabetes through diet, focus on getting protein from lean and unprocessed sources like fish, poultry, beans, nuts, seeds and soy. Limit red meat and processed meats. Overall, a diet rich in vegetables, fiber and healthy fats will provide optimal nutrition for keeping blood sugar stable.

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.