Walk into any Indian restaurant, and you’ll find as many mutton dishes as there are of chicken. Delicious and filled with masala, dishes like Rogan Josh, Laal Maas, Nalli Nihari, Mutton Korma, and of course mutton biryani are most preferred.
But, red meat is the first thing you are asked to avoid in diabetes. Is mutton really so bad that you have to exclude from your diabetes diet? Let’s find out!
Red Meat and Diabetes
Red meat consists of pork, beef, mutton, goat, & lamb meat. Among these, mutton is the most preferred red meat in India. And when we say mutton, in India it means goat meat and not sheep’s.
Nutrients in red meat
Red meat is preferred by people as it offers loads of nutrients like:
- Iron
- Zinc
- Phosphorus
- Riboflavin
- Thiamin
Niacin - Creatine
- Vitamin B12
Risks of red meat consumption
Consumption of red meat is linked to diabetes, and cardiovascular diseases because of:
- Saturated fats in red meat can cause cardiovascular diseases
- Sodium, & nitrites in red meat cause insulin resistance & type 2 diabetes
- Red meat causes chronic inflammation which might cause certain cancers
However, these risks might be less in the case of goat meat!
Why goat meat?
People in India prefer chicken over mutton since it’s much cheaper. However, new research suggests that goat meat may in fact have more nutrients and is healthier than poultry. Goat meat is considered as a better alternative over other red meats.
Goat meat benefits
- It’s a source of lean protein with hormone-balancing amino acids
- Low fat and cholesterol content when compared to other red meats
- Contains vitamin B12 which is not present in vegetarian foods
- Has more potassium than sodium and so a better choice for people with diabetes and hypertension
- High in iron content which is good for iron-deficiency anemia
Can people with diabetes eat mutton biryani?
Considering the risks and benefits, a moderate consumption of goat meat (mutton) is okay. However, you should consult an endocrinologist or a diabetes doctor before you do so in order to evaluate your heart health and protein requirements.
Mutton biryani
Indians just don’t leave a chance to eat this absolutely gorgeous meal. It’s because, mutton biryani is a perfect blend of fragrance, taste, and nutrients. It’s filling, and satiates hunger like nothing else!
However, people with diabetes have to eat mutton biryani in moderation. Though the spices used are healthy, mutton biryani is a rice dish and often contains a lot of oil, especially when made in hotels and restaurants. That is why it is better to make it at home using brown basmati rice.
As for those conscious foodies who count their calories, here’s the nutrient value in mutton biryani.
Nutrient value & calories in mutton biryani (250 grams)
| Calories | 415. 9 Kcal |
| Protein | 16.23 gm. |
| Fat | 17.51 gm. |
| Saturated fat | 3.31 gm. |
| Carbohydrates | 47.32 gm. |
| Sodium | 28.2 mg. |
| Potassium | 341.31 mg. |
| Calcium | 124.24 mg. |
| Zinc | 0.89 mg. |
| Iron | 2.42 mg. |
Vitamin content in 250 gm. of mutton biryani
| Vitamin A | 8.79 µg. |
| Vitamin B2 | 0.15 mg. |
| Vitamin B6 | 3.97 mg. |
| Vitamin B9 | 24. 1 µg. |
| Vitamin C | 6.94 mg. |
| Carotenoids | 597. 31 µg. |
Tips for people with diabetes to eat mutton
- Control portion size. Ideally, consume not more than 450 gm. of mutton per week. Having said that, requirements vary with every individual. A diabetes doctor or a dietician can suggest the exact quantity as per your risk profile and physical activity.
- It is better to consume mutton for breakfast or lunch instead of dinner as protein requirement is higher in the day time.
- It is important to burn the calories consumed to avoid weight gain. Get adequate exercise.
- Consume mutton with vegetable salads for more dietary fiber.
- Opt for leaner cuts.
- Slow and gentle cooking like boiling, baking, steaming, or stewing is healthier.
- Marinate the meat with lemon juice, olive oil, and garlic in order to reduce harmful compounds present in mutton.
- Have herbal or green tea, and coffee as this slows iron absorption
