Lean chicken, properly prepared, provides a healthy source of protein on a diabetes diet. According to the American Diabetes Association, the best sources of protein are low in calories and saturated fat. Lean protein should comprise one-fourth of your breakfast, lunch and dinner meals. A small, skinless chicken breast, weighing no more than 5 oz., meets the guidelines. Roast, grill, bake or saute chicken rather than deep-frying it.
Nutrition and Glycemic Index
A skinless, roasted chicken breast has approximately 284 calories and 1.7 g of saturated fat. If you leave the skin on, a single breast has approximately 386 calories and 4.3 g of saturated fat. Removing the skin from your chicken saves you more than 100 calories and nearly 3 g of saturated fat. Chicken, as with all types of meat, does not contain any carbohydrates. Because of this, eating chicken will not cause your blood glucose levels to rise.
Salads
You can add skinless chicken breast to a variety of green leafy salads. Try preparing a chicken curry salad. Start with a bed of leafy greens and add skinless chicken breast, mango chutney, celery and seedless red grapes. Prepare a dressing with fat-free plain yogurt, curry powder and cilantro. Or try preparing a fruit and nut salad with chicken. This recipe calls for skinless chicken breast, baby spinach, low-fat crumbled goat cheese, fresh pear slices and plain slivered almonds. Drizzle with balsamic vinegar and sprinkle with fresh ground black pepper.
Soups
If you would like to include chicken in a soup, try preparing a white bean and chicken soup. This recipe calls for skinless chicken breast, white kidney beans, leeks, sage and bouillon. Add a variety of nonstarchy vegetables such as broccoli, cauliflower and carrots. Or, try preparing a chicken and tomato basil soup with skinless chicken breast, navy beans, baby spinach, fresh basil leaves, Italian-seasoned diced tomatoes from a can and chicken or vegetable broth.
Sandwiches and Wraps
Try preparing chicken and vegetable lettuce wraps. Top large romaine lettuce leaves with diced skinless chicken breast and nonstarchy vegetables such as green onion, sweet red bell pepper, mushrooms, and shredded cabbage. Drizzle with low-sodium soy sauce, plain rice vinegar and crushed red pepper flakes. Or, try preparing chicken soft tacos. Use a whole-grain soft tortilla for healthy starch. Add diced grilled skinless chicken breast and nonstarchy vegetables, such as tomato, onions, green pepper, sweet red pepper, baby corn and fresh homemade salsa. Top with freshly squeezed lime juice.
References
- American Diabetes Association: Lean Meats
- USDA National Nutrient Database
- American Diabetes Association: Recipes: Curry Chicken Breast Salad with Red Grapes in Wonton Cups
- My Food Advisor: Recipe Details: Pear Salad With Almonds
- American Diabetes Association: Recipes: Chicken and White Bean Soup
- American Diabetes Association: Recipes: Tomato Basil Soup with Chicken
