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Grilled Bone-in Pork Chops Recipe

As I mentioned in my last post, one of the most puzzling questions for someone with diabetes is, “What can I eat?” In your anxiety to stick to eating the “right foods,” you may wonder if pork should be on your menu. It may please you to know that pork is a high-protein food containing large amounts of Vitamin C, D, B1, B 12, calcium, phosphorous, and zinc. Also, the calorie content of pork and chicken is about the same. A hundred-gram serving of pork contains 242 calories, while chicken has 239.

Other notable benefits of pork

Like chicken, pork has very little carbohydrates, however, pork is lower in cholesterol than chicken, and best of all, since the glycemic index of pork is 0, it will not raise your glucose levels. However, avoid bacon, pork with fat, or pork cooked by frying. The recipe below is one of the safest methods of cooking pork.

Grilled Bone-in Pork Chops Recipe

Prep time: 30 minutes
Cook time: 7-8 minutes


  1. Combine sea salt, basil, rosemary, thyme, smashed garlic, and Hawaiian black salt in a
    medium bowl and stir to combine. Set aside.
  2. Scrub grill grates with a wire brush and coat lightly with oil or non-stick cooking spray.
    Pre-heat grill to medium.
  3. Rub herb mixture over all sides of pork chops until coated. Place on the pre-heated grill
    and cook for 7-8 minutes, turning once halfway through. Keep the grill lid closed while
    Note: If your chops are thinner or thicker than 1-inch thick, adjust cook time accordingly.
  4. Remove chops from grill and brush off any remaining large chunks of the herb rub.
    Cover loosely and rest for 5 minutes before serving. Enjoy!

Grilling pork is an entirely different experience than grilling red meat. While steaks can be charred on the
outside and a delicious shade of pink or red inside, pork needs to be cooked uniformly throughout. Use a medium
direct heat while grilling pork to achieve these results. Tip: Remove chops from refrigerator 30 minutes before
grilling for best results.

A diagnosis of type 2 diabetes can send your life into a tailspin. It can leave you feeling alone and overwhelmed, but it doesn’t have to. Join my type 2 diabetes network group and get the help and support you need.