Can a diabetic eat deli turkey?

Eating deli turkey can be a healthy option for people with diabetes, as long as it is consumed in moderation. Deli turkey is a lean source of protein that is lower in fat and calories than many other deli meats. However, all deli meats are processed and can be high in sodium, which should be limited in a diabetic diet. When choosing deli turkey, those with diabetes should opt for low-sodium options and watch portion sizes.

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The benefits of deli turkey for diabetics

Here are some of the potential benefits of eating deli turkey in moderation for people with diabetes:

High protein. Turkey is a lean source of protein, which helps keep blood sugar stable and promotes satiety. Protein takes longer to digest, preventing spikes in blood sugar.

Low fat. Deli turkey is lower in fat than many deli meats like bologna or salami. Choosing lower fat options can help diabetics control weight and cholesterol.
Low glycemic index. The glycemic index measures how foods impact blood sugar. Turkey is low on the glycemic index, meaning it does not cause significant spikes in blood sugar.
Nutrient rich. Turkey provides important nutrients like niacin, vitamin B6 and selenium.

For people with diabetes, protein and fiber help slow the absorption of carbohydrates and prevent blood sugar spikes. Turkey deli meat can be part of a balanced diabetic diet when paired with fiber-rich whole grains, vegetables, fruits, and healthy fats.

Potential concerns with deli turkey

While deli turkey can be a healthy choice in moderation, there are some potential areas of concern for people with diabetes:

Sodium content. Deli meats are very high in sodium, which can increase blood pressure. People with diabetes are already at a higher risk for hypertension, so limiting sodium is key.

Nitrates/nitrites. These preservatives are commonly used in processed meats like deli turkey. Some studies link nitrates and nitrites to an increased diabetes risk.
Portion sizes. It’s easy to overload on calories and sodium from deli turkey if proper portions are not watched. Stick to 2-3 oz per serving.
Risk of processed meats. There is some evidence linking processed red meats to increased diabetes complications. While turkey is poultry, it is still processed.

To reduce the risks of eating deli turkey, those with diabetes should choose low-sodium turkey, watch portions, and avoid frequent consumption of processed deli meats.

Healthy deli turkey options

When shopping for deli turkey, look for the following healthy options:

Low-sodium turkey. Choose turkey labeled “low sodium” with less than 140mg per 2 oz serving.

No nitrates/nitrites. Opt for turkey with no preservatives like nitrites.
Whole turkey breast. This has a cleaner ingredient profile than processed deli turkey.
Oven roasted turkey. Roast your own turkey breast for a homemade option.

Smoked turkey. Look for turkey smoked without dangerous chemicals.
Lean turkey. Choose 95% fat-free turkey for the fewest calories and fat.

Check the ingredient label and choose turkey with the fewest additives and preservatives. Plain turkey breast is the best option.

Recommended portion sizes

To prevent overdoing it on sodium, calories, and fat, diabetic individuals should stick to the recommended portion sizes for deli turkey:

2-3 oz per serving
About the size of a deck of cards

Aim for 3-4 servings per week max
Count calories and sodium
Weigh or measure portions to stay in control

Be especially mindful of portions if eating deli turkey out at restaurants or sandwich shops where servings tend to be very large.

Healthy ways to eat deli turkey

Here are some healthy ways people with diabetes can enjoy deli turkey in moderation as part of a balanced diet:

Turkey wraps. Wrap turkey in a whole wheat tortilla with veggies and mustard.

Turkey salad. Mix turkey with healthy fats like avocado, nuts, or olives for flavor.
Turkey sandwiches. Opt for whole grain bread and load up on veggie toppings.
Lettuce wrap turkey tacos. Use lettuce leaves instead of taco shells.

Turkey veggie soup. Add lean turkey and veggies to homemade soup.
Turkey stuffed peppers. Fill red bell peppers with turkey and a side salad.
Turkey burgers. Make burgers using 93% lean ground turkey.

Turkey chili. Swap ground beef for ground turkey in a veggie-packed chili.

Pairing turkey with non-starchy vegetables, fruits, whole grains, beans, lentils, and healthy fats can help keep blood sugar balanced.

Foods to avoid pairing with deli turkey

Certain foods should be limited when eating deli turkey to prevent blood sugar spikes. Avoid pairing turkey with:

Refined carbs like white bread, crackers, chips, pretzels, pasta
Fried foods like fries, chips, hash browns
Sugary foods like soda, juices, candies, jellies

High-fat cheeses and creamy sauces
Fatty deli meats like salami, bologna, roast beef

Combine turkey with non-starchy veggies, beans, nuts, seeds, avocado, and healthy fats like olive oil instead.

Top 10 tips for eating deli turkey with diabetes

Here is a summary of the top 10 tips for safely eating deli turkey with diabetes:

Choose low-sodium turkey and watch portions.
Opt for turkey breast without preservatives like nitrates.

Eat 2-3 oz portions and limit to 3-4 times per week.
Read labels and know the carb count, calories, sodium, etc.
Combine with non-starchy vegetables, fruits, and healthy fats.

Avoid pairing with refined carbs, sugary foods, or fatty foods.
Make wraps, sandwiches, turkey salad, lettuce tacos or soup.
Swap turkey for beef or pork in burgers, chili, stuffed peppers, etc.

Don’t rely only on deli turkey – eat a variety of lean proteins.
Consult a registered dietitian if you have questions.

Sample meal plan with deli turkey

Here is a sample one day meal plan incorporating deli turkey into a diabetes-friendly diet:

Breakfast:

2 scrambled eggs
1 slice whole wheat toast

1/2 cup raspberries
1 cup green tea

Lunch:

Turkey wrap with 3oz turkey, spinach, tomatoes, mustard
1 cup vegetable soup
1 medium apple

Water with lemon

Dinner:

3oz baked salmon

1 cup roasted Brussels sprouts
1/2 cup quinoa
Tossed salad with balsamic vinegar

Snack:

1 part-skim mozzarella cheese stick
10 whole grain crackers

This provides balanced nutrition with lean protein, healthy fats, high-fiber foods, and portion control. The turkey wrap provides a good diabetic lunch option.

Potential health risks of eating too much deli turkey

While deli turkey can be healthy in moderation, eating too much may increase health risks for those with diabetes. Potential risks include:

Increased sodium intake, leading to higher blood pressure

Higher saturated fat and calories, potentially increasing weight
Blood sugar spikes from oversized portions
Higher exposure to preservatives like nitrates

Increased risk for complications like kidney disease, eye damage, and heart disease

Those with diabetes who eat deli meats frequently or in large portions have a higher associated mortality risk according to some studies. Staying in moderation is key.

Talking to your doctor about eating deli meat

It’s a good idea to talk to your doctor about eating deli turkey if you have diabetes. Here are some questions to ask:

How much deli turkey can I eat safely each week?
Which type of turkey is best – low sodium, nitrate-free, whole turkey?
What portion size do you recommend per serving?

How often should I have deli turkey – once a day, a few times a week?
Are there any health risks I should know about?
How can I incorporate turkey into my meal plan?

Do I need to check my blood sugar levels after eating turkey?

Your doctor can provide personalized advice based on your health status, medications, blood sugar control and more. Work together to determine safe eating guidelines.

Precautions for pregnant women

Pregnant women need to take extra precautions when eating deli meats like turkey. The CDC advises avoiding deli meats altogether while pregnant due to the risk of Listeria food poisoning, which can cause miscarriage, stillbirth, and illness. Listeria can grow even in refrigerated ready-to-eat foods like deli turkey.

If choosing to eat deli turkey while pregnant, important safety guidelines include:

Choose freshly sliced turkey and consume right away
Avoid pre-packaged deli meats

Heat deli meats to steaming 165°F to kill bacteria
Keep refrigerated and use within 3-5 days
Avoid if immunocompromised

Practice safe food handling and cooking

Talk to your doctor about any deli meat consumption during pregnancy. Reheating until steaming hot can help reduce Listeria risks.

Making healthy turkey sandwiches

You can make healthier sandwiches with turkey by following these tips:

Choose 100% whole grain or sprouted bread
Load up on veggies like lettuce, tomato, onion, spinach
Use mustard, hummus, or avocado instead of mayo

Add apple slices, berries, banana peppers, pickled veggies
Use just 1 slice of low-fat cheese or skip it
Swap chips or fries for a side salad, fruit, or veggies

Opt for just 1 slice of bread and make an open-faced sandwich
Choose thinly sliced turkey breast for less salt and fat

Making simple swaps helps reduce carbs, fat, and calories while adding nutrients and fiber.

FAQs

Can I eat deli turkey if I have diabetes?

You can eat deli turkey in moderation if you have diabetes. Choose low-sodium turkey, watch portions, avoid frequent consumption, and pair it with non-starchy vegetables and healthy fats. Talk to your doctor about specific guidelines for your diet.

Is turkey or ham better for diabetics?

Turkey is generally a better choice than ham for diabetics. Turkey breast is lower in sodium, fat, and calories than ham. Ham is also higher in carbohydrates. Both should be eaten in moderation.

What is the healthiest deli meat for diabetics?

The healthiest deli meats for diabetics are low-sodium turkey breast, chicken breast, and roast beef. Always opt for low-sodium varieties and limit intake to 2-3 servings per week at most.

Is it OK to eat a turkey sandwich everyday?

It’s generally not recommended to eat turkey sandwiches every day, even for those without diabetes. The sodium and nitrates can be harmful in large amounts. Limit turkey sandwiches to 2-3 times per week as part of a healthy diet.

How can I lower the carbs in a turkey sandwich?

Ways to lower the carbs in a turkey sandwich include using just 1 slice of whole grain bread, skipping cheese and condiments with added sugar, loading up on veggies, and avoiding pairing it with starchy side dishes.

Can I eat Boar’s Head turkey if I have diabetes?

Yes, Boar’s Head turkey can be part of a diabetic diet when consumed in moderation. Look for low-sodium, nitrate-free options and stick to recommended portions of 2-3 ounces.

Turkey Type	Serving Size	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Boar’s Head Ovengold Turkey (98% fat-free)	2 oz	60	1	1	12	370
Boar’s Head Low Sodium Oven Roasted Turkey	2 oz	50	1	2	10	140

Summary

Deli turkey can be part of a healthy diet for people with diabetes when consumed in moderation. Choose low-sodium, nitrate-free turkey breast, limit to 2-3 oz portions just 2-3 times per week, pair it with non-starchy veggies and healthy fats, and avoid refined carbs and sugars. Talk to your doctor about how to safely incorporate deli turkey. With smart dietary choices, diabetics can enjoy the lean protein and nutrition of turkey deli meat.