Is Mutton Good For Diabetes?? Risks of Eating Mutton For Diabetics??

Dr. Pakhi Sharma (MBBS)
Dr. Pakhi Sharma (MBBS)

General Physician | 6+ years

Is Mutton Good for Diabetes
Living with diabetes, hypertension or any other chronic disease requires you to do multiple things – track vitals, take medicines & stay on top of your health at all times. If this overwhelms you, switch to Phable – India’s No. 1 BP & Sugar Management App to manage your condition better. Take charge of your health and stay connected with doctors, order medicines and do a whole lot more from the comfort of your home.

Diabetes is a lifestyle condition that makes you think twice about eating your favorite foods. Mutton contains rich sources of protein and vitamins that treat erectile dysfunction and aids in good heart health. But can a diabetic eat mutton? What are the benefits of eating mutton? When can you eat mutton for diabetes or is mutton good for diabetes? Let’s understand if mutton is a good choice for regulating blood sugar. 

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    Mutton: Nutritional Profile
  • blog_single_bullet_icon
    Advantages of Mutton for Diabetes
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    Ways to Consume Mutton For Diabetes
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    Best Time to Consume Mutton For Diabetes
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    Risks of Over Consuming of Mutton For Diabetes
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    Other Health Benefits of Mutton
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    Don’t Have Time To Read?
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Mutton: Nutritional Value

100 grams of raw mutton contains the following nutrients:

Calories: 109

Total Fat: 2.31 g

Saturated Fat: 0.71 g

Polyunsaturated Fat: 0.17 g

Monounsaturated Fat: 1.03g

Cholesterol: 57mg

Sodium: 82 mg

Total Carbohydrate: 0 g

Dietary Fiber: 0g

Protein: 20.6g

Calcium: 13 mg

Iron: 2.83 mg

Potassium: 385 mg

Vitamin A: 0 mcg

Vitamin C: 0 mg

Mutton consumed in moderate quantities makes it an excellent protein and cognitive nutrition source for diabetics. Diabetics must keep a check on the level of saturated fat per serving. 

Advantages of Mutton For Diabetes

Lean mutton is an exceptional protein and vitamin source. Research confirms that protein and vitamin B rich foods like lamb/goat mutton effectively help lower blood glucose levels. In addition, its lean protein suppresses hunger, while vitamin B and saturated fats help burn fat and reduce the risk of obesity. Thus, a moderate mutton intake can help people with diabetes manage their weight. Few more advantages of eating mutton are-

  • Improves libido and prevents erectile dysfunction
  • Loaded with protein
  • Good for heart health
  • Loaded with vitamins and minerals

Ways To Consume Mutton For Diabetes

Although moderate consumption of mutton for diabetes is good, overconsumption may have adverse effects. So, follow these tips to consume mutton while controlling blood sugar:

  • Eat only a set portion of mutton weekly.
  • Align your mutton intake with regular exercise and high-fiber foods, like salads.
  • Avoid frying mutton; instead, have it boiled or steamed.
  • Choose lemon juice, garlic, and olive oil for marinating mutton, as this flavor barrier reduces the production of cancer-causing heterocyclic amines formed when cooking meat at high temperatures.

Best Time To Consume Mutton For Diabetes

Your body requires more nutrients and metabolizes them faster in the morning. Since mutton is rich in protein, it is best to consume it for breakfast in moderate quantities. This will help boost body energy. 


Risks of Over Consuming Mutton For Diabetes

Frequent mutton intake and overconsumption, especially by people with diabetes, may result in health-related severe complications:

  • High levels of saturated fats may affect heart functioning.
  • Processed and red meat (which includes mutton) may increase the chances of bowel cancer. 
  • Its high protein content may abnormally increase blood pressure and kidney load.
  • Fried and spicy mutton may result in stomach upset and ulcers.

Other Health Benefits of Mutton

  • Goat/lamb mutton has selenium, CLA-fatty acid, and choline which help prevent cancer. 
  • Lean mutton supports healthy thyroid function.
  • Mutton provides zinc, enhancing your immunity.
  • It contains vitamin B12, which helps fight stress and depression.
  • Vitamin B12 and iron promote blood cell synthesis, thereby preventing anemia

Don’t Have Time To Read?

  • The protein and B-vitamins in lean mutton help to lower blood glucose levels. Moderate mutton intake can aid weight management in diabetics, as the lean protein suppresses hunger, while vitamin B and saturated fats help burn fat.
  • Eat only a specified portion of steamed or boiled mutton weekly in the morning, along with exercise and fiber-rich foods. Marinate with lemon juice, garlic, and olive oil.
  • Avoid overconsumption, as the high saturated fats may affect heart functioning, while the high protein content may increase blood pressure and kidney load. 
  • Mutton contains selenium, CLA-fatty acid, and choline which help prevent cancer. It has zinc, which enhances immunity, and vitamin B12 helps fight stress and depression. Vitamin B12 and iron helps in preventing anemia.
  • Use Phable Care App to consult India’s leading diabetologists, order medicines, book lab tests, integrate Accu-Chek instant and other devices to get real-time remote care from the comfort of your home. Let’s treat diabetes together.

Frequently Asked Questions

Yes, mutton is good for diabetes as long as you consume it in limited quantities. Over Consumption may lead to heart problems, kidney malfunction, stomach discomfort, etc.

Yes, it may increase blood sugar levels abnormally in the following conditions:

  • Frequent intake of mutton, i.e., over three servings a week
  • High-fat mutton consumption with a lot of oil, spices, and butter

Mutton is harmful in excess. Overconsumption can cause severe threats like heart problems, high blood pressure and cholesterol, kidney malfunction, stomach discomfort, and chances of bowel cancer.

White meat like chicken, fish, etc., is better for diabetes than red meat, as it contains low unsaturated fat content. Moreover, it can help manage body weight better. 

Compared to white meat, red meat is not as beneficial for people with diabetes as it is high in fat. Therefore, it increases blood pressure and glucose levels.

The American Institute of Cancer Research suggests a consumption limit of 12–18 oz of unprocessed mutton a week (up to 3 servings) to avoid cancer risk and heart issues.

Dr. Pakhi Sharma
Dr. Pakhi Sharma, MBBS
(General physician, 6+ years)
An expert in obstetrics and medical emergencies, Dr. Pakhi Sharma, an alumni of Sri Devaraj Urs University of Higher Education and Research Centre, is a general physician working at Phablecare. She has 6+ years of work experience spread across gynaecology and obstetrics, family medicine, and medical emergencies at renowned hospitals and clinics.

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