Which ground beef is best for diabetics? Your guide to choosing lean cuts

October 24, 2025 •

3 min read

Individuals with type 2 diabetes face a higher risk of cardiovascular disease, which makes controlling saturated fat intake particularly important. To make informed choices that support heart health and blood sugar management, it is crucial to know which ground beef is best for diabetics and how to prepare it healthily.

Quick Summary

For diabetics, the best choice is lean ground beef, specifically 93% lean or higher, to minimize saturated fat and calories. Moderate consumption, paired with fiber-rich vegetables, helps control blood sugar and supports a heart-healthy diet.

Key Points

Choose the Leanest Cuts: Opt for ground beef labeled 93/7 (93% lean, 7% fat) or higher to significantly reduce saturated fat and calorie intake.
Manage Saturated Fat for Heart Health: High saturated fat can raise bad cholesterol, increasing heart disease risk; leaner beef helps mitigate this concern.
Pair with Fiber: Combine ground beef with plenty of fiber-rich vegetables to create a balanced meal that helps control blood sugar levels.
Control Portion Sizes: Stick to a 3 to 4-ounce cooked serving size to manage calorie intake effectively.
Use Healthy Cooking Methods: Grill, bake, or stir-fry with minimal oil, and drain excess fat to keep meals healthy.
Enjoy in Moderation: Consume red meat like ground beef only 1-2 times per week and diversify your protein sources.
Avoid Processed Meats: Steer clear of processed beef products like sausages and hot dogs, which are high in unhealthy fats and sodium.

For individuals managing diabetes, making conscious dietary choices is a key component of a healthy lifestyle. While ground beef can be a good source of protein, iron, and vitamin B12, the high saturated fat content in some varieties can elevate cholesterol and increase the risk of heart disease, a risk factor already heightened for those with diabetes. By understanding the labeling system and opting for the leanest cuts, you can still enjoy ground beef as part of a balanced, diabetes-friendly diet.

Understanding Ground Beef Percentages

Ground beef labels, like 90/10 or 85/15, indicate the percentage of lean meat to fat. For those with diabetes, this labeling is crucial for managing fat intake.

Why a Lower Fat Percentage is Critical

Managing saturated fat is essential for people with diabetes due to the increased risk of heart disease. High saturated fat raises 'bad' cholesterol. The American Diabetes Association suggests lean protein sources to support heart health, with many experts recommending 93% lean or higher ground beef.

The Impact of Protein and Fat on Blood Sugar

Ground beef is carbohydrate-free and doesn't directly spike blood sugar. Its protein content can help stabilize blood sugar by slowing the absorption of accompanying carbohydrates. However, fat can also slow digestion, which may affect blood sugar management, particularly for those using insulin.

Choosing and Preparing Lean Ground Beef

The leanest choices for ground beef include 93/7, 95/5, and grass-fed options, all offering lower saturated fat and calorie counts. Even 90/10 can be used if fat is thoroughly drained after cooking. Healthy cooking methods like grilling, baking, or stir-frying with minimal oil are recommended, allowing fat to drain away. Pairing ground beef with fiber-rich, low-carb vegetables is effective for blood sugar control. Examples include lettuce wraps or serving with cauliflower rice.

Lean vs. Regular Ground Beef Comparison


Feature	Lean (93/7) Ground Beef	Regular (80/20) Ground Beef
Saturated Fat	Lower	Higher
Calories	Fewer	More
Heart Health Risk	Lowered risk	Elevated risk for diabetics
Flavor Profile	Milder beef flavor	Richer, more intense flavor
Best For	Stir-fries, meat sauces, dishes where flavor is added through spices	Burgers and recipes that benefit from higher fat content, but less suitable for diabetic diets
Cooking Method	Grilling, baking, sautéing with minimal oil	Better for dishes that allow for fat drainage

Conclusion

For individuals with diabetes, choosing lean ground beef (93/7 or higher) and preparing it healthily are key steps in managing heart health and blood sugar. Enjoy in moderation with fiber-rich foods for a balanced diet.

For more information on diabetes and diet, consult the American Diabetes Association at https://diabetes.org/.

Prioritizing Other Proteins

Include various protein sources, such as fatty fish, skinless poultry, and legumes, alongside lean red meat. This provides a broader nutrient profile and dietary variety.

The Importance of Portion Control

Even lean cuts require portion control. A typical cooked serving is 3 to 4 ounces. Excessive intake can impact calorie consumption, weight, and insulin resistance.

A Final Word on Processed Meats

Avoid or limit processed meats like hot dogs and sausages, which are high in unhealthy fats, sodium, and preservatives. These have been linked to an increased risk of type 2 diabetes.

Frequently Asked Questions

Yes, people with diabetes can eat ground beef, but it should be a lean cut (at least 93/7) and consumed in moderation as part of a balanced diet. It's a source of protein and other nutrients but should be chosen and prepared carefully to minimize fat intake.

Plain ground beef does not contain carbohydrates, so it won't directly spike your blood sugar. Its protein content can even help stabilize blood sugar by slowing carbohydrate absorption from other foods in the meal.

It is generally recommended to limit red meat consumption, including ground beef, to one to two times per week. Diversifying your protein sources with alternatives like fish, poultry, and plant-based options is a good strategy for overall health.

Lean ground beef is a better choice for diabetics because it contains less saturated fat. High saturated fat intake can increase heart disease risk, which is already a concern for individuals with diabetes.

A healthy portion size for cooked meat, including ground beef, is about 3 to 4 ounces. This is roughly the size of a deck of cards.

The healthiest cooking methods include grilling, baking, or sautéing in a pan with minimal added oil. Draining excess fat after cooking, especially when using slightly fattier cuts, is also recommended.

Very lean ground turkey breast (99% lean) can be a healthier choice than even lean ground beef because it is lower in saturated fat. However, the best choice depends on the specific percentages and overall diet.