As a diabetic, you have to be careful about the kinds of food you eat. There are certain foods that can raise your blood sugar levels and trigger your diabetes symptoms. On the other hand, there are also foods that can help control your blood sugar levels and keep your diabetes under control.

Pork rinds, which are becoming increasingly popular as healthy snack alternatives, are known to be friendly for those trying to adhere to a healthy and balanced diet. They’re great for ketogenic or paleolithic dieters, but what about diabetics?

Can You Eat Pork Skins If You Have Diabetes?

Generally, pork rinds, which are made from pork skin, are diabetes-friendly snacks. This is owing to their nutritional content — they have zero carbohydrates and mostly contain fat, sodium, and protein. Because of this, they are gentle on blood glucose levels. 

Diabetics are allowed to eat pork products and may even benefit from them because they are high in protein and other nutrients. But as with any diabetic diet, it’s important to consume pork rinds in moderation. Thanks to their protein content that promotes satiety even after consuming only a couple of pieces, eating a moderate amount shouldn’t be a challenge. 

Do Pork Rinds Increase Blood Sugar Levels?

With pork rinds mostly containing fat, sodium, and protein, they are generally very friendly for diabetics. Fat and protein can help slow down the absorption of carbohydrates, which is good for blood sugar control, as long as consumed in moderation. 

Some pork rinds in the market, however, would contain sugar and unhealthy oils, which could spike blood sugar levels. With that, it’s important to choose your pork rinds products wisely. There are plenty of manufacturers that make pork rinds with zero sugar, or low-sugar options with less than 1 gram per serving. 

Here are some of those diabetic-friendly pork rinds products that would not alter blood sugar levels: 

• Southern Recipe Small Batch Salt & Pepper Pork Rinds: Gluten-free (0g sugar)
• Southern Recipe BBQ Pork Rinds: Gluten-free (0g sugar)
• Southern Recipe Small Batch Spicy Dill Pork Rinds: Gluten-free (0g sugar)
• Southern Recipe Small Batch Smoked Sea Salt Baked Pork Rinds: Gluten-free (0g sugar)
• Southern Recipe Small Batch Cilantro Lime Baked Pork Rinds: Gluten-free (0g sugar)
• Pepe's El Original Habanero Chicharrones: Gluten-free (0g sugar)
• Pepe's El Original Chile y Limón Chicharrones: Gluten-free (0g sugar)
• Pepe's El Original Tradicional Chicharrones: Gluten-free (0g sugar)
• Southern Recipe Small Batch Pasilla Chili Cheese Pork Rinds: Gluten-free (<1g sugar)
• Southern Recipe Small Batch Pineapple Ancho Chile Pork Rinds: Gluten-free (<1g sugar)
• Southern Recipe Small Batch Korean BBQ Pork Rinds: Gluten-free (<1g sugar)
• Southern Recipe Small Batch Honey Chipotle Pork Cracklins: Gluten-free (<1g sugar)

Check out all the flavored rinds here. Looking for "plain rinds" to use in your recipes or just snack on as is? Southern Recipe's Original Pork Rinds is what you need!

Adding Pork Rinds to Your Diabetes Diet

Pork rinds are a versatile and delicious way to help you stick to your diabetes diet. You can eat them plain as a snack to substitute high-carb and sugary junk food like potato chips. 

Alternatively, you can also use them to replace high-carb ingredients in recipes. For example, you can use pork rinds in place of breading when making chicken fingers or fish sticks, or to make low-carb versions of traditional dishes like chicken tenders or buffalo chicken dip.

Pork Rinds are Low Carb

When you eat carbohydrates, your body breaks them down into glucose or blood sugar. And if you have diabetes, your body either doesn't make enough insulin to process the glucose, or the insulin doesn't work properly. This can cause your blood sugar levels to rise too high.

Eating low-carbohydrate snacks, like pork rinds, can help you keep your blood sugar levels in check. That's because they tend to have a lower glycemic index, which is a measure of how quickly blood sugar levels rise after eating a food.

Pork rinds contain zero carbohydrates, making them a good choice for diabetics who need to keep their blood sugar levels in check. 

Contains Collagen Protein

One of the main proteins found in pork rinds is collagen. This protein is responsible for giving skin its elasticity and strength, helps with joint pain and other inflammatory conditions, and is a good source of amino acids, which are the building blocks of proteins.

Good Fats

Pork rinds are a good source of monounsaturated and polyunsaturated fats. These healthy fats can help to reduce cholesterol levels and improve heart health. Pork rinds also contain protein and B vitamins, which are essential for muscle growth and repair, energy metabolism, and nervous system function.

Snacking with Diabetes

Finding snack options that will keep your blood sugar levels in check can be a difficult endeavor. But not anymore. Pork rinds are diabetic-friendly alternatives to high-carb and high-glucose foods, allowing you to incorporate them into your diet.

In addition to pork rinds, here are some other diabetic-friendly snacks that you can indulge in: 

• Fresh fruits and vegetables: Packed with nutrients and fiber and are low in calories and carbohydrates.
• Nuts and seeds: High in healthy fats, protein, and fiber.
• Greek yogurt: Good source of protein and high in calcium and vitamin D.
• Popcorn: Low-calorie and low-carb whole grain that is packed with fiber and nutrients. 

Don’t let diabetes stop you from enjoying a guilt-free snack — you just need to find the right alternatives.