If you’re living with type 2 diabetes, including healthy protein sources in your diet can play a key role in keeping blood sugar levels steady and supporting a healthy weight. Chicken is a popular protein source, whether you’re enjoying a recipe at home or eating out, as some DiabetesTeam members agree.

“I usually stick to chicken, grilled without the bun and a salad, if offered,” one member said. “Unfortunately, not as many fast food joints offer salads. Culver’s is our go-to fast food place, as they offer grilled chicken salad, hold the croutons, or grilled chicken sandwich with either broccoli or a side salad.”

But is grilling chicken the healthiest way to prepare it? Grilling adds great flavor and helps cut down on added fats, but research has raised some questions about how high-heat cooking may affect long-term health. Here’s what we know about whether grilling chicken is a healthy choice and the best ways to prepare it to support diabetes management and overall health.

Is Protein Good for Diabetes?

Lean protein is an important part of a balanced diet. It’s one of the body’s key macronutrients, along with healthy fats and wholesome carbohydrates, and is a type of food the body needs in large amounts. The total amount of protein you need per day depends on various factors, such as your age, sex, activity level, and any medical conditions. It’s important to work with your doctor and dietitian to figure out the best ways to add protein to your meals.

Protein can help prevent rapid spikes and drops in blood sugar, especially when combined with fiber-rich foods like whole grains, fruits, and vegetables. Eating these types of foods also increases satiety and helps maintain steady energy levels. Lean proteins, like chicken breast, fish, tofu, or beans, also help preserve muscle mass, which maintains strength and movement as we age.

In general, choosing lean proteins like chicken breast, fish, tofu, or beans can help stabilize blood sugar, which is an important goal for diabetes management. But it depends on how it’s prepared and cooked.

Healthiest Ways To Cook Chicken

The healthiest way to prepare lean proteins like chicken is to use minimal or no added fat and enhance flavor without too much salt or sugar. Some of the best cooking methods for diabetes and overall health include:

• Baking — Cooking food evenly in the oven using gentle, dry heat
• Steaming — Cooking food with hot steam, usually in a steamer basket or double pan over boiling water
• Poaching — Simmering food gently in water or broth over low heat
• Grilling — Cooking food directly over a heat source

Grilling can be a healthy way to cook chicken. But cooking meat over very high heat can form chemicals that may raise the risk of some chronic diseases, including diabetes.

Does Grilling Increase Disease Risk?

You may have heard that grilling can raise the risk of cancer. Cooking meat, poultry, or fish over high heat or an open flame can produce carcinogenic (cancer-causing) compounds that may increase diabetes or cancer risk. Although more research is needed, some studies suggest that these chemicals can cause damage to DNA, which may play a role in cancer development over time. Two of the main culprits are:

• Heterocyclic amines (HCAs) — These develop when compounds in muscle tissue react at very high temperatures.
• Polycyclic aromatic hydrocarbons (PAHs) — These form when fat and juices drip onto flames or hot surfaces and create smoke.

New research also suggests that high-heat cooking may raise the chance of developing type 2 diabetes. One large study of more than 289,000 people found that people who often ate beef or chicken cooked with high heat were more likely to develop type 2 diabetes than those who ate these foods cooked at lower temperatures. People who often ate well-done or charred meats also had a higher risk.

Although the exact reason for the increased risk isn’t clear, researchers believe it may be due to the chemicals (PAHs and HCAs) that form during high-heat cooking. It may also involve nitrosamines from preservatives, found in processed meats like hot dogs and sausage. These chemicals may cause inflammation in the body and make it harder for insulin to work properly, which can lead to problems with blood sugar control.

How To Make Grilled Chicken Healthier

Grilled chicken can still be part of a balanced, diabetes-friendly diet when prepared safely and enjoyed in moderation. Choose lean cuts of chicken, such as white meat instead of dark meat, and remove the skin to lower the saturated fat. If you prefer dark meat, try balancing it out by cooking with broth instead of oil or butter. Serve it with salad, non-starchy vegetables, or whole-grain pasta. When grilling, add plenty of vegetables to your meal. They are high in fiber and vitamins and do not form as many harmful compounds from high heat.

To reduce the formation of harmful compounds when grilling chicken, follow the tips below.

Marinate Before Grilling

Marinating means soaking your chicken in liquid and seasonings before cooking. Research shows that marinating for at least 30 minutes can lower the amount of harmful compounds that form when cooking at high heat. Herbs and spices like rosemary, garlic, and turmeric add antioxidants, which can lower the harmful components and protect against cell damage.

Acidic marinade ingredients — such as vinegar, wine, or lemon juice — can help reduce both PAHs and HCAs. Try to avoid sugary marinades, like store-bought barbecue sauces, because they burn easily and have added sugars.

Cook Low and Slow

Cook over medium or indirect heat instead of an open flame to avoid burning. When the fire flares up and chars the meat, more harmful compounds form. Turn the chicken often so it cooks evenly and doesn’t charr.

If some pieces get charred, cut off the blackened parts before eating. You can also cut chicken into smaller pieces before grilling so it cooks faster and spends less time over high heat.

Mix Up Cooking Methods

Partially cooking chicken in the oven or on the stove before grilling it can reduce the time it’s exposed to high heat and flames. This can lower the amount of harmful chemicals that form during grilling. It also helps make sure the meat is fully cooked, reducing the risk of foodborne illness. Grilling can be enjoyable, but you may want to try baking, roasting, poaching, or slow-cooking chicken.

Some DiabetesTeam members like using air fryers. “I am using an air fryer for my chicken and chops, without any fat,” one member said. Another replied, “Using an air fryer for your chicken and chops is a great way to reduce the fat content while keeping the crispy quality of the foods. This can be a healthier option compared to traditional frying methods.”

Grilled Chicken and Diabetes: The Bottom Line

Grilled chicken remains a healthy, diabetes-friendly protein choice, as long as it’s prepared safely and eaten in moderation. The main risks from grilling chicken come from overcooking, overheating, charring, using unhealthy marinades, and eating too many fatty or processed versions. Slowly cooked, marinated, and lean chicken served with vegetables, fruits, and whole grains can fit well into a balanced diabetes-friendly diet.

Join the Conversation

On DiabetesTeam, people share their experiences with diabetes, get advice, and find support from others who understand.

Which chicken recipes, grilled or not, are your favorite? Let others know in the comments below.