Sausages are a popular and tasty food choice for many people, but for those with diabetes, it’s important to consider how they affect blood sugar levels. Chicken sausage, in particular, is often marketed as a healthier alternative to traditional pork or beef sausages. But can diabetics eat chicken sausage safely? Does it affect blood sugar levels, and if so, how can it be included in a healthy, balanced diet?
In this detailed guide, we will answer all your questions about chicken sausage and its suitability for diabetics. We’ll discuss its nutritional benefits, the factors to consider when selecting sausages, and how to incorporate chicken sausage into a diabetic-friendly meal plan.
What is Chicken Sausage?
Chicken sausage is a type of sausage made primarily from ground chicken meat, often combined with spices, herbs, and other ingredients like vegetables or fruits. It is usually a healthier alternative to traditional sausages made from pork or beef, as chicken generally contains less fat and fewer calories. Chicken sausages can also be found in a variety of flavors, including Italian, smoked, maple, or apple, depending on the seasonings used.
Nutritional Profile of Chicken Sausage
The nutritional content of chicken sausage can vary depending on the brand and the specific ingredients used. Here is a general breakdown of the nutritional values for one medium chicken sausage (approximately 85 grams):
- Calories: 150–200 kcal
- Protein: 12–16 grams
- Carbohydrates: 1–5 grams
- Fat: 10–15 grams (depending on whether it’s lean or includes additional fats)
- Fiber: 0–2 grams
- Sodium: 200–400 mg
The key benefit of chicken sausage compared to other types of sausages is its lower fat content, especially saturated fats, which are important for managing diabetes.
Is Chicken Sausage Good for Diabetics?
Can diabetics eat chicken sausage? The answer depends on several factors. In general, chicken sausage can be a good choice for diabetics, but it’s important to consider the ingredients, portion size, and how the sausage is prepared.
1. Low in Carbohydrates
Chicken sausage typically contains low levels of carbohydrates, especially compared to sausages that are made with bread crumbs or rice fillers. Carbs are the primary nutrient that affects blood sugar levels, so opting for low-carb sausages is a smart choice for people with diabetes.
- Most chicken sausages contain 1-5 grams of carbs per serving, which is relatively low, especially when compared to sausages made with refined grains or added sugars.
2. High in Protein
Protein helps regulate blood sugar levels by slowing the absorption of glucose into the bloodstream. Chicken sausage is a good source of lean protein, which is essential for a diabetic-friendly diet.
- Protein is also important for satiety, helping you feel full longer, which can prevent overeating and help with weight management—another key factor in managing diabetes.
3. Lower Fat Content
Traditional sausages made from beef or pork are often high in saturated fats, which can worsen insulin resistance and increase the risk of cardiovascular diseases—common concerns for diabetics. Chicken sausages, on the other hand, are generally lower in fat, particularly saturated fats.
- Lean chicken sausage is a healthier option that can provide the same savory taste as regular sausages without the added fat.
4. Sodium Levels to Watch
While chicken sausages are lower in fat, they can still contain high sodium levels, which can raise blood pressure—another concern for diabetics. It’s important to choose sausages that are low in sodium to help prevent complications.
- Low-sodium chicken sausages are available and should be prioritized, especially for individuals who are also managing hypertension or heart disease.
Things to Consider When Eating Chicken Sausage with Diabetes
While chicken sausage can be a healthy and tasty option for diabetics, there are a few things to consider when incorporating it into your diet.
1. Check the Ingredients for Added Sugars and Fillers
Some chicken sausages contain added sugars or fillers like corn syrup, dextrose, or breadcrumbs, which can increase the carbohydrate content and negatively affect blood sugar levels. Always check the ingredient list to make sure the sausage does not contain added sugars or unnecessary fillers.
- Look for sugar-free and additive-free chicken sausages whenever possible.
2. Be Mindful of Portion Size
Even though chicken sausage is lower in fat and carbs compared to other sausages, portion control is still important. Eating too many sausages—regardless of the type—can contribute to excess calories, fats, and sodium.
- Limit your portion to 1-2 sausages per meal, and ensure your plate is balanced with fiber-rich vegetables and whole grains.
3. Opt for Baked or Grilled, Not Fried
Sausages are often cooked in unhealthy oils, leading to a higher fat content. Baking, grilling, or pan-frying your chicken sausage using a small amount of healthy oil (like olive oil) is a healthier option. Avoid deep frying or cooking sausages in excessive amounts of butter or oil.
- Grilled chicken sausages can reduce the fat content and make for a better, healthier option.
4. Combine with Fiber-Rich Foods
To balance blood sugar and slow down the absorption of sugar into the bloodstream, pair your chicken sausage with fiber-rich foods like vegetables, beans, or whole grains. Fiber helps to regulate blood sugar levels and provides essential nutrients.
Healthier Chicken Sausage Options for Diabetics
When looking for the best chicken sausages for diabetics, it’s important to focus on low-sodium, sugar-free, and lean options. Here are some great brands and types of chicken sausages that fit these criteria:
1. Applegate Naturals Chicken Sausage
Applegate Naturals Chicken Sausage is a top choice for diabetics because it is made with 100% natural chicken, has no added sugars, and contains minimal preservatives.
- Carbs: 2g per serving
- Sodium: 220mg per serving
- Why It’s Good for Diabetics: Low in sugar and sodium, high in protein, and made with clean ingredients—ideal for maintaining stable blood sugar.
2. Johnsonville Natural Chicken Sausage
Johnsonville Natural Chicken Sausage offers a variety of flavors, including Italian, maple, and smoked options. It’s made with natural chicken and no added preservatives or artificial flavors.
- Carbs: 2g per serving
- Sodium: 300mg per serving
- Why It’s Good for Diabetics: A lean, flavorful option with a moderate amount of sodium. It’s sugar-free and can be enjoyed in moderation.
3. Diestel Turkey Sausage
Diestel Turkey Sausage is another lean sausage option. While it’s not made from chicken, it’s a great alternative for those looking for a leaner protein source.
- Carbs: 2g per serving
- Sodium: 170mg per serving
- Why It’s Good for Diabetics: Low-carb, low-sodium, and high-protein—ideal for controlling blood sugar and improving heart health.
4. Aidells Chicken Sausage
Aidells Chicken Sausage is made with natural chicken meat and seasoned with fresh herbs. It is known for its great flavors and healthy ingredients.
- Carbs: 2g per serving
- Sodium: 280mg per serving
- Why It’s Good for Diabetics: Made with no added sugars and minimal preservatives, Aidells offers a healthy, tasty option for diabetics.
Can You Eat Chicken Sausage Every Day?
Yes, you can eat chicken sausage every day, but moderation is key. Eating too much sausage, even if it’s healthy, can lead to excess calories, fats, and sodium. Here are some tips for incorporating chicken sausage into your daily meals:
1. Stick to One or Two Sausages Per Day
Depending on the size, one or two sausages per meal should be enough to enjoy the flavors without overdoing it on calories, fat, or sodium. Pair your sausages with healthy vegetables, salads, or whole grains to create a balanced meal.
2. Balance with Other Protein Sources
Don’t rely solely on sausages for your protein. Incorporate other protein sources like fish, eggs, beans, and lentils into your diet to ensure you’re getting a range of nutrients.
3. Pay Attention to Your Overall Sodium Intake
Since even low-sodium sausages contain some sodium, be mindful of your total sodium intake for the day. Limit other high-sodium foods like canned goods, processed snacks, or salty condiments to ensure you stay within a healthy range.
Real-Life Scenario
Sunil, a 50-year-old man with type 2 diabetes, wanted to enjoy sausages for breakfast without worrying about his blood sugar. He replaced pork sausages with chicken sausages, which are lower in fat and calories. By choosing a brand with no added sugars and less sodium, and eating them in small portions along with vegetables, he found that his blood sugar stayed more stable.
Expert Contribution
Dietitians explain that chicken sausages are often a better option than pork or beef sausages because they contain less saturated fat. However, they caution that not all chicken sausages are healthy for diabetics. Many processed versions contain preservatives, high sodium, and hidden sugars that can affect both blood sugar and heart health. Experts recommend checking nutrition labels for low sodium, no added sugars, and at least 8–10 grams of protein per serving.
Recommendations Grounded in Proven Research and Facts
Studies show that lean protein sources like chicken help improve satiety, support muscle health, and reduce blood sugar spikes compared to high-carb meals. Research also links high sodium and processed meats to increased cardiovascular risks in people with diabetes. To make chicken sausages safe for diabetics:
- Choose grilled or air-fried chicken sausages instead of pan-fried in excess oil.
- Pair with whole grains and vegetables to balance the meal.
- Keep portions moderate—one small sausage is better than two or three.
- Look for nitrate-free and low-sodium brands.
FAQs About Eating Chicken Sausage for Diabetics
1. Can I eat chicken sausage if I have diabetes?
Yes, you can eat chicken sausage as long as it’s low in sugar and sodium, and made with lean meats. Moderation is key, and it’s best to pair chicken sausage with fiber-rich foods to balance blood sugar.
2. What is the healthiest sausage for diabetics?
The healthiest sausages for diabetics are those made from lean meats like chicken or turkey, and those that are low in sodium, low in fat, and sugar-free. Look for natural or organic options with minimal additives.
3. Is chicken sausage lower in fat than pork sausage?
Yes, chicken sausage is generally lower in fat, especially saturated fat, compared to pork sausage. Chicken sausages are a better choice for managing weight and blood sugar levels.
4. Can I make my own chicken sausage?
Yes, you can make your own chicken sausage at home. By using lean chicken, fresh herbs, and minimal added fats or fillers, you can control the ingredients and ensure the sausages are sugar-free and diabetic-friendly.
5. How much sodium is too much in sausages for diabetics?
Diabetics should aim to limit sodium intake to around 2,300 mg per day, and ideally even lower if you have high blood pressure. Choose sausages with low sodium content, ideally under 300 mg per serving, to stay within a healthy range.
6. Is chicken sausage high in sugar?
Most chicken sausages are not high in sugar, especially when compared to flavored or processed pork sausages. However, some brands may add small amounts of sugar, dextrose, or syrup for flavor or browning. Always check the nutrition label — ideally, a good chicken sausage should have 0–1 gram of sugar per serving.
For diabetics or anyone watching their blood sugar, it’s best to choose unsweetened or natural chicken sausage varieties with minimal additives.
7. Is chicken sausage actually healthy?
Chicken sausage can be a healthier alternative to traditional pork sausage because it’s usually lower in fat and calories while still being rich in protein. However, not all chicken sausages are created equal.
Some can be high in sodium or preservatives, which may not be ideal for heart health or diabetes. To make it a healthy choice:
- Pick lean, low-sodium brands.
- Avoid sausages with added sugars or artificial flavorings.
- Pair it with whole grains or vegetables for a balanced meal.
When eaten in moderation and chosen wisely, chicken sausage can absolutely be part of a healthy diet.
Conclusion
Chicken sausage can be a delicious and nutritious option for diabetics, as long as you choose low-carb, low-sodium, and lean varieties. It’s important to check the ingredient list for added sugars, preservatives, or fillers, and to pair sausages with healthy sides like vegetables and whole grains. By keeping portion sizes in check and opting for healthier cooking methods like grilling or baking, chicken sausage can fit into a balanced, diabetic-friendly diet.
