Can diabetics eat beef jerky? As a diabetic, is beef jerky good or bad for you?
If you’re a person living with diabetes who happens to love jerky, these are important questions.
Finding the best foods for your type 1 or type 2 diabetes diet can be like navigating a minefield, whether you have had it for a while or just found out you have it.
You love the foods you used to eat, but you also need to follow your diabetic health plan.
Beef jerky is a classic snack that’s tasty and full of benefits. It’s made with few ingredients and lacks the preservatives found in many other foods. Is this seasoned, dehydrated, meaty treat the perfect snack for someone struggling to manage their blood sugar?.
Beef jerky can be a tasty and convenient snack for many people including those with diabetes. However, there are some important factors those with diabetes need to consider before chowing down on this dried and cured meat snack. In moderation and with the right brand beef jerky can be incorporated into a healthy diet for diabetics. But it’s important to be informed about how it may impact blood sugar levels.
How Beef Jerky Affects Blood Sugar
The primary nutrient in beef jerky that impacts blood sugar levels is the carbohydrate content. During the curing and drying process most of the carbohydrates are removed from the meat, leaving behind a high protein low carb snack. This makes beef jerky an appealing choice for many with diabetes.
However, depending on the brand, there may still be some residual carbohydrates from added flavors, seasonings, or sweeteners. It’s important for diabetics to read nutrition labels closely and stick to beef jerky with no more than 5-10 grams of total carbs per serving. Consuming too many carbs at once can lead to unhealthy spikes in blood sugar.
Portion control and moderation are key when eating any food as a diabetic, and beef jerky is no exception. Even if the jerky is low in carbs and sugar-free, eating more than the recommended serving size can result in excess calories, fat, and sodium, which come with their own health risks. Sticking to a 1-2 ounce portion is wise.
Choosing the Healthiest Beef Jerky Brands
When shopping for beef jerky, diabetics should seek out options that are:
- Low in carbs (5-10 grams per serving or less)
- Low in sugar or sugar-free
- High in protein (at least 10g per serving)
- Low in fat, sodium, and other preservatives or additives
Some of the best beef jerky brands for diabetics include:
- Think Jerky: 6g carbs, 12g protein per serving
- Nick’s Sticks: 4g carbs, 10g protein per serving
- Country Archer: 6g carbs, 11g protein per serving
- Buffalo Jerky: 8g carbs, 15g protein per serving
- Stryve Beef Jerky: 0g carbs, 16g protein per serving
Reading nutrition labels and ingredients is necessary to find the healthiest choice. Look for all natural ingredients with minimal preservatives or chemicals. Grass-fed meat can provide an extra boost of healthy fats.
Are There Any Risks for Diabetics Consuming Beef Jerky?
While beef jerky can be a smart choice for diabetics in moderation, there are some potential health effects to be aware of:
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Blood sugar spikes – Excessive carbs or overeating can cause blood sugar spikes. Stick to portion control.
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High sodium – Many beef jerky brands are high in sodium, which can increase blood pressure. Seek lower sodium options if needed.
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Nitrates/nitrites – These preservatives are commonly added to cured meats like jerky. Some studies link them to health issues. Choose nitrate/nitrite-free brands when possible.
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Inflammation – Heavily processed meat snacks may cause inflammation. Look for all-natural options without a lot of additives.
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Dental issues – The tough, chewy texture can damage teeth or dislodge fillings. Make sure to properly floss after eating.
As with any food, it’s smart for those with diabetes to discuss beef jerky and other snacks with a doctor or dietitian. They can provide guidance on the best options and portion sizes to prevent any spike in blood sugar levels.
Tips for Incorporating Beef Jerky Into a Diabetic Diet
Here are some tips to help diabetics enjoy beef jerky in a healthy way:
- Choose low carb, low sugar, high protein beef jerky and stick to 1-2 ounce portions
- Read nutrition labels closely and opt for minimal additives and preservatives
- Eat jerky alongside other nutritious foods like fruit, vegetables, nuts or yogurt
- Opt for jerky made from lean cuts of grass-fed beef for an extra kick of healthy fats
- Drink plenty of water to stay hydrated and prevent sodium overload
- Brush and floss teeth well after eating to avoid dental damage
- Talk to your doctor about how to incorporate jerky into your individual diet plan
The Bottom Line
Beef jerky can fit into a healthy diabetic diet with a little bit of planning and preparation. Choosing the right brand, controlling portions, minimizing additives, and pairing with other nutritious foods allows diabetics to enjoy this convenient high protein snack safely. Moderation and making smart choices are key when determining if beef jerky is a good option for you. Monitoring blood sugar levels closely and discussing with your doctor is the best way to decide if beef jerky should have a place in your diet.
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Can diabetics eat beef jerky? As a diabetic, is beef jerky good or bad for you?
If you’re a person living with diabetes who happens to love jerky, these are important questions.
Finding the best foods for your type 1 or type 2 diabetes diet can be like navigating a minefield, whether you have had it for a while or just found out you have it.
You love the foods you used to eat, but you also need to follow your diabetic health plan.
Beef jerky is a classic snack that’s tasty and full of benefits. It’s made with few ingredients and lacks the preservatives found in many other foods. Is this seasoned, dehydrated, meaty treat the perfect snack for someone struggling to manage their blood sugar?.
Making Beef Jerky Diabetic-Friendly
You should try making your own jerky if you want to be in charge of everything that goes into it. You can choose how much sugar and salt to use. You can even make custom rubs and mix in your favorite flavors.
For info on where to start, check out our guide on How to Make Beef Jerky.
A history of beef jerky and a guide to jerkys made from meats other than beef can be found on our blog.
How To Control Glucose If You Hate or Don’t Eat Meat!
FAQ
Does beef jerky raise blood sugar?
What is the number one snack to lower blood sugar?
What is unhealthy about beef jerky?
Is dry meat good for diabetes?
Is beef jerky good for diabetics?
A person with diabetes will often struggle between trying to keep their blood sugar stable while avoiding high-sugar snacks that spike their insulin. This can be difficult, especially if you’re trying to lower your overall sugar intake. Beef jerky, however, is a fantastic snack, loaded with protein — and if it’s high quality, made without sugar.
Can someone with diabetes eat steak occasionally?
To choose cuts of meat with less marbling, steak can certainly fit into a diabetes diet in moderation. A general recommendation is that people should stick to no more than two to three servings per week.
Is beef jerky bad for You?
In addition, because some store-bought beef jerky may contain added ingredients, anyone who has an allergy to meat, soy, or gluten should check the ingredient labels before consuming jerky. Beef jerky is also typically high in sodium nitrates. These compounds are often added to processed foods to help preserve them and give them a salty flavor.
Should you eat beef jerky?
Beef jerky is best consumed in moderation. Jerky is high in sodium and is a processed food. Those diagnosed with conditions such as hypertension or heart disease or who require a low-sodium diet should avoid excess consumption of beef jerky as a snack.