Table of Contents

Key Takeaways

  • Fried chicken sold in fast food chains like KFC contains high amounts of fat, carbs, and sodium, increasing blood sugar levels in people with diabetes.
  • Individuals with diabetes may still enjoy fried chicken occasionally. To balance the meal, pair it with healthier sides like salads with vinaigrette dressing or steamed broccoli or cauliflower.
  • Individuals sensitive to blood sugar fluctuations may tolerate homemade fried chicken better. Baking instead of deep-frying and removing the skin can make it a bit healthier. Using homemade breading and seasoning made of whole wheat flour and spices like pepper and garlic powder can reduce its fat, sodium, and carb content.
  • Air-frying, pan-frying, grilling, and roasting are healthier alternatives to deep-frying for cooking chicken.

Can People With Diabetes Eat Fried Chicken?

Basket of Fried Chicken

Yes, people living with diabetes can eat fried chicken, but doctors generally recommend avoiding or limiting consumption. Although tasty and well-loved by many, fried chicken isn’t the healthiest food choice for protein. That’s why people with diabetes should eat it in moderation.

There are mainly three ingredients that make fried chicken one of the worst foods for people with diabetes — frying oil, breading, and salt.

Deep-fried chicken is high in calories and fat, contributing to increased cholesterol levels. Most breading mixes used in restaurants are made with white flour. This refined carb increases the risk of blood sugar spikes. Lastly, the seasoning is high in salt, which may elevate your blood pressure.

Because of these ingredients, fried chicken can increase blood sugar levels. Fortunately, it’s not entirely off-limits. By slightly tweaking the recipe, you can create healthier fried chicken.

What Does Research Say About Fried Foods?

Fried foods are generally considered unhealthy because frying adds extra calories to the food and increases its trans fat content. Trans fat increases cholesterol levels and raises the risk of heart disease. Not to mention, frying breaks down healthy fatty acids in food, such as linoleic and linolenic acids.

An article published in the American Diabetes Association cited that consuming fried foods in excess was associated with type 2 diabetes and other adverse health outcomes. However, in some studies, foods fried in olive oil didn’t show a strong link to the risk of type 2 diabetes. This suggests that the type of frying oil used may make fried foods less harmful to consume.

In one study, researchers followed 117 adults who were overweight and were randomly assigned to two groups. One group ate fried meat while the other ate non-fried meat. Both groups consumed the same types of food and the same amount of calories. After four weeks, people who ate fried meat had higher inflammation and diabetes risk due to fewer healthy bacteria in their gut. Researchers concluded that eating fried meat could impair blood sugar regulation and negatively impact metabolism and gut health.

How Portion Size Affects Blood Sugar

It’s not only the type of food you eat, but also how much fried food you eat, that can affect your blood sugar levels. How much chicken can a person with diabetes eat? The CDC recommends consuming 3 ounces of chicken, meat, or fish for protein. It suggests the “plate method” to balance the amounts of protein, vegetables, and carbs in meals.

In the plate method, you start with a 9-inch dinner plate, segmenting it into three sections. You fill half of the plate with nonstarchy vegetables, such as salad. Quarter the plate with lean protein, like chicken, and then fill the last quarter with carbs, like rice. You can minimize blood sugar spikes if you divide your plate in this way.

Regarding portion sizes, the CDC recommends using the “handy” guide. The amount of chicken you must eat — or any protein, including meat and fish — must be the size of the palm of your hand, excluding the fingers. This portion is roughly equivalent to 3 ounces. By eating just the right amount of chicken, you can keep your blood sugar levels at a healthy range.

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How About Fried Chicken Without the Skin?

Removing the skin does lower the fat and calorie density of the fried food, but it’s still not the healthiest option. The problem isn’t only in the skin. The flour or breadcrumbs you use to coat your skinless chicken breast contain carbs that may cause your blood sugar levels to go haywire. Not to mention, the frying oil can also add more calories to the chicken, especially when the breading absorbs it.

So if you ask, “Can people with diabetes eat fried chicken without the skin?” Removing the skin may make it a bit healthier, but a much better option to enjoy chicken is baking or roasting it as opposed to deep-frying.

What About Fried Chicken Wings, Livers, and Air-Fried Chicken?

Hands holding fried chicken drumsticks

The typical recommendation is to consume fried foods in moderation. If you’re unsure whether you should eat fried chicken wings, livers, or air-fried chicken, don’t hesitate to ask your doctor.

Fried Chicken Wings

One hundred grams of chicken wings — about two pieces — has 15 grams of carbs and 21 grams of fat. Although chicken wings have less skin, they’re often double-fried, which increases their sodium and saturated fat content. So, can a person with diabetes eat fried chicken wings? Yes, but chicken wings are better when baked or air-fried, cutting down on the unhealthy fat and salt in the food.

Fried Chicken Livers

How about chicken livers? Can people with diabetes eat them? Chicken livers are a good source of iron and other nutrients, making them a nutrient-dense option. However, they’re packed with cholesterol. A 100-gram serving of pan-fried chicken liver has 564 mg of cholesterol, equal to 188% of your daily value needs. If you have a high heart disease risk, you should skip fried chicken livers. If you’re only diagnosed with diabetes, eating baked or grilled chicken livers in moderation may be fine.

Air-Fried Chicken

Can people with diabetes eat air-fried chicken wings? Absolutely. Air-frying is a healthier way to relish chicken than deep-frying. Since it uses little to no oil, the amount of unhealthy fats is low. This method of cooking still allows you to achieve the crispy texture of deep-fried chicken without the health drawbacks.

Can People With Diabetes Eat Kentucky Fried Chicken?

Fried chicken at KFC or any other fast food chain in the U.S. is often heavily seasoned, high in sodium, and deep-fried in oils. It’s best to refrain from consuming it. Otherwise, consider it as an occasional treat, like sweets. Enjoy a small piece once or twice a month, but avoid regular consumption to prevent blood sugar spikes.

How about coleslaw? Can people with diabetes eat KFC coleslaw? The chain’s popular side dish may look healthy at first glance because it’s made from shredded cabbage, but it contains extra ingredients that make it unhealthy for those with diabetes.

One serving of KFC coleslaw, equivalent to 112 grams, contains 161 calories. It’s also packed with 9.7 grams of total fat, 2.2 milligrams of cholesterol, 212 milligrams of sodium, and 15 grams of sugar.

Therefore, it’s not a particularly healthy side dish pick due to the mayonnaise-based dressing and added sugar. Salad that uses a vinaigrette-based dressing is better.

Can You Make Fried Chicken Healthier for People With Diabetes?

Here are tips to make fried chicken healthier for people with diabetes.

Can You Make Fried Chicken Healthier for People With Diabetes?

  • Change the Cooking Method

    Bake, air fry, grill, or roast instead of deep-frying. This helps reduce oil use and extra calories. You can also try pan-frying in olive or avocado oil, but skip the seed oils.

  • Make Your Own Breading

    Use whole-wheat breadcrumbs or almond flour instead of white flour to decrease the calories. Skip the ready-made seasoning and whip up your own blend using garlic powder, herbs, and paprika.

  • Choose Better Cuts of Chicken

    Pick skinless and lean parts, such as chicken breast. If drumsticks and thighs are the only available cuts, remove the skin before cooking to make them less fatty. Cut the chicken breast into smaller pieces to control portions and manage the calorie load.

  • Pair With a Healthy Side

    Pair fried chicken with steamed vegetables or a fresh salad for a diabetes-friendly meal. You can also add fruit- or vegetable-based juices, such as lemon or carrot, in the meal to supplement your diet.

By switching up your meal preparation and cooking method, you can treat yourself to fried chicken without the harmful blood sugar spikes.

Practical Tips for Enjoying Fried Chicken with Diabetes

Here are tips to satisfy your occasional craving for fried chicken without disrupting your blood sugar levels.

    • Choose smaller portions, such as a single piece of chicken breast, instead of a bucket.
    • Split combo meals with friends or family to avoid overeating.
    • Go for an air-fried, grilled, or pan-fried option if available.
    • Balance your plate by pairing it with greens or salad.
    • Skip the fries or mashed potatoes.
    • Opt for water instead of diet soda or canned juice.
    • If you plan to eat fried chicken for dinner, consider keeping your breakfast and lunch light.
    • Don’t eat the skin in the fried chicken.

Check your blood sugar one to two hours after a meal to monitor for fluctuations. If the reading is high, move your body. Go for a brief run or brisk walk to stabilize your glucose levels. Ask your doctor for personalized advice on managing post-meal spikes.

What Other Foods to Avoid If You Have Diabetes

Besides fried chicken, health experts generally recommend skipping these unhealthy foods as they can elevate blood sugar levels.

    • Sugary foods and beverages, such as pastries and sodas
    • Refined carbohydrates, such as white bread and pasta
    • Processed meats, such as sausages
    • Alcohol
    • Dairy products with added sugars

These foods have a high glycemic index, meaning they contain carbs that are quickly absorbed by the body, resulting in a rapid increase in blood sugar levels. If you need help managing your diet, talk with a registered dietitian nutritionist who can help create the best meal plan for your needs.

People With Diabetes Can Enjoy Fried Chicken Occasionally

Fast food fried chicken is best enjoyed occasionally in a controlled portion since it’s high in fat and calories, which can spike blood sugar levels. If it’s your comfort food, you may be able to enjoy it more often if you prepare it at home and try a less-oil or oil-free cooking method.

Baking, air frying, and pan frying skinless chicken breast in olive oil will reduce its fat and calories, making it a tad healthier than what you get at KFC. Swapping it with grilled chicken is even better. Pair it with non-starchy vegetables, such as steamed broccoli, for a balanced meal.

Fried chicken is not the best protein choice for people with diabetes, so remember to enjoy it in moderation.

Frequently Asked Questions

A person with diabetes should eat small portions of fried food, about a handful. French fries in fast food restaurants are often deep-fried in oil, increasing their carb and fat content.

People with diabetes can eat coleslaw at KFC sparingly, but it’s best to swap it with a healthier side option. Although made with vegetables, KFC’s coleslaw is high in sugar and fat from the mayonnaise-based dressing. Like fried chicken, it’s better to consume it on occasion.

Yes. Fried chicken is high in fat, sodium, and carbs, which can raise your blood sugar levels after consumption. The frying oil and seasoned breading used in coating the meat add extra calories, making the fried chicken unhealthy.

Yes, but control the portion to curb blood sugar fluctuations. KFC isn’t completely prohibited for people with diabetes, but since deep-fried chicken can potentially cause spikes, doctors often advise against eating from fast food chains. If it’s unavoidable, eat only a small amount.

Yes. Air-fried chicken wings use little to no oil and are a better option than deep-fried ones. Still, eat in moderation.