Which Is Better for Blood Sugar? - Discover Hidden USA

As football season progresses toward its championship game, many fans are focused on game-day snacks. Chicken wings and nachos are consistently popular choices, but for those mindful of blood sugar levels, determining the better option can be complex. Dietitians suggest that while both can fit into a balanced eating plan, chicken wings may offer a slight advantage.

How Chicken Wings Impact Blood Sugar

Chicken is a good source of protein and naturally low in carbohydrates. However, the preparation of chicken wings can significantly impact their effect on blood sugar. According to Kaitlin Hippley, M.Ed., RDN, LD, CDCES, boneless, breaded chicken wings contain more carbohydrates than bone-in wings, potentially raising blood sugar levels. Sauces like BBQ, sweet-and-sour, and teriyaki also add hidden sugars and carbs.

Hippley recommends choosing plain, bone-in wings when possible, as they are low in carbs and high in protein. Pairing them with vegetables and avoiding sugary sauces is a beneficial strategy for maintaining balanced blood sugar.

Did You Know? A 3-ounce portion of plain chicken wings provides no carbohydrates, while a serving of nachos contains around 47 grams of carbohydrates.

What Nachos Do to Blood Sugar

Nachos, built on a base of tortilla chips, can quickly raise blood sugar. Vandana Sheth, RDN, CDCES, FAND, notes that nachos built primarily on chips and cheese can cause a rapid increase in blood sugar. However, strategic toppings can mitigate this effect.

Sheth suggests loading nachos with beans, plenty of vegetables, and a reasonable portion of chips to slow digestion and lessen blood sugar spikes.

Why Chicken Wings Have the Edge

Chicken Wings Are Lower in Carbs

When comparing the two, chicken wings are generally lower in carbohydrates than nachos. Plain, bone-in wings consist mostly of protein and fat with minimal carbohydrate content, while nachos are based on refined-carb tortilla chips that digest quickly and raise glucose.

While nachos can contain fiber—around 8 grams in a serving compared to 0 grams in wings—that fiber helps slow digestion and moderate blood sugar increases from the carbohydrates.

Chicken Wings Have Fewer Calories

For those watching their overall calorie intake, chicken wings are the better choice. A serving of chicken wings contains around 216 calories, while a serving of nachos contains double that amount at 486 calories. However, fried wings or those coated in rich sauces will have a higher calorie count. Portion control is also easier with wings, as nachos tend to encourage larger servings.

Chicken Wings Are Lower in Saturated Fat

It’s also important to consider saturated fat intake, particularly for individuals with diabetes. Diets high in saturated fat are linked to a higher risk of heart disease and stroke. Chicken wings generally contain less saturated fat—just over 4 grams per serving—compared to nachos, which have 5.5 grams. Choosing baked or roasted wings over fried ones can further reduce saturated fat content.

Expert Insight: Overall balance and portion sizes matter more than the food itself when managing blood sugar. While wings can be a sneaky source of carbs when breaded and tossed in sweet sauce, a nacho plate loaded with beans and veggies can support steadier blood sugar due to the fiber and protein boost.

Other Tips for Healthy Blood Sugar

To further manage blood sugar levels, consider these additional tips: take a walk after eating to help your muscles use glucose, practise portion control, manage stress levels through activities like deep breathing or yoga, and limit alcohol consumption.

Frequently Asked Questions

What is the impact of chicken wing sauces on blood sugar?

Sauces like BBQ, sweet-and-sour, and teriyaki add hidden sugars and carbohydrates to chicken wings, potentially raising blood sugar levels, according to Kaitlin Hippley, M.Ed., RDN, LD, CDCES.

Can nachos be made more blood sugar-friendly?

Yes, nachos can be made more blood sugar-friendly by loading them with beans, plenty of vegetables, and a reasonable portion of chips to slow digestion and blunt spikes, as suggested by Vandana Sheth, RDN, CDCES, FAND.

Are calories a significant factor when choosing between wings and nachos?

Yes, a serving of chicken wings contains around 216 calories, while a serving of nachos contains 486 calories. This makes wings a better choice for those mindful of their overall calorie intake.

enjoying popular game-day snacks like chicken wings and nachos can be part of a balanced diet. When considering their impact on blood sugar, experts suggest that chicken wings are generally the better pick, but preparation and portion size are key.