Some strange things can happen to your body during pregnancy, like having to go to the bathroom all the time, having brain fog, and not being able to control your — ahem — gas. Blame it on the hormones.
And if you’re like many of us, pregnancy cravings can be a challenge all their own. These cravings may be incredibly powerful, and frankly, downright odd. Hello, third pickle peanut butter sandwich of the week.
Of course, not all food cravings include unusual combinations. You might just crave a no-frills, popular snack — like beef jerky.
But maybe you should think twice before you grab that Slim Jim or bag of gas station jerky. You may have loved beef jerky as a snack before you got pregnant, but it may not be safe for you to eat now. Let’s take a closer look.
It’s meat — and no, there’s nothing wrong with eating meat while pregnant. But beef jerky isn’t your typical meat product. In all likelihood, you haven’t given much thought to how jerky is prepared — truthfully, most people haven’t.
Still, you’ve probably been told that eating raw animal products while you’re pregnant is bad because you could get a foodborne illness.
Beef jerky is a popular high-protein snack that many breastfeeding mothers wonder if they can enjoy. While it’s fine to eat beef jerky in moderation while nursing, there are a few things to keep in mind.
What Is Beef Jerky?
Beef jerky is lean meat that has been smoked or dried, sliced into strips, and fat removed. This process removes moisture from the meat and keeps it fresh for longer without going bad.
The drying and smoking process concentrates the protein and nutrients in beef jerky. A 1-ounce serving contains about 9 grams of protein, making it a convenient high-protein snack.
Beef jerky often contains added flavors, spices, and preservatives to enhance the taste. Teriyaki, black pepper, jalapeno, mesquite, hickory smoke, and bourbon are common flavors.
Is Beef Jerky Safe While Breastfeeding?
A lot of health experts agree that eating some beef jerky while breastfeeding is safe.
When you eat or drink, small amounts of chemicals from those things can get into your breastmilk. Beef, on the other hand, has nutrients like protein, iron, and zinc that are good for babies and moms who are breastfeeding.
Here are a few things to consider about consuming beef jerky while nursing:
Sodium Content
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Most beef jerky is high in sodium, with a 1-ounce serving providing around 15–25% of the recommended daily value. Consuming high-sodium foods leads to higher sodium levels in breastmilk, which may make baby thirsty.
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To minimize baby’s sodium intake, choose low-sodium jerky varieties. Also be sure to drink plenty of fluids when snacking on jerky to avoid dehydration.
Nitrates/Nitrites
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Many types of cured and processed meats like jerky contain nitrates or nitrites to preserve color and prevent spoilage. In large amounts, these may be harmful for baby
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Look for uncured or no-nitrate beef jerky varieties to limit nitrates/nitrites. Organic jerky is also less likely to contain these additives.
Spices and Flavors
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Some breastfeeding mothers worry that spicy flavors like black pepper or jalapeno may irritate baby or affect their taste preferences. However, research shows that babies are exposed to flavors in utero and via breastmilk, which may make them more receptive to those flavors when starting solids.
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If baby seems fussy or gassy after you eat very spicy jerky, you may want to cut back. But normal flavors pose no issues.
Foodborne Illness
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As a ready-to-eat processed meat, contaminated beef jerky could potentially cause food poisoning. To minimize this risk, always check the expiration date and follow storage instructions.
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If the jerky smells bad, looks slimy or moldy, or the package is damaged, damaged, do not eat it. Homemade or store-bought jerky should be consumed within 1 week after opening.
Listeria
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Listeria is a bacteria that can contaminate certain foods and harm pregnant women and babies. Ready-to-eat meats like jerky may pose a slight risk.
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Heating jerky until steaming hot eliminates any potential listeria contamination. Microwaving works well for this purpose.
How Much Beef Jerky Is Safe While Breastfeeding?
When eating dried meats like jerky, moderation is key. The recommended serving size of beef jerky is 1 ounce.
Most experts agree that 1-2 servings (1-2 ounces) of beef jerky per day is safe for breastfeeding mothers. You may be able to consume more in some cases, but should limit sodium-rich processed meats in general.
Look for low-sodium jerky and be sure to drink plenty of fluids when snacking on jerky to avoid dehydration.
Tips for Enjoying Beef Jerky While Breastfeeding
Here are some tips for safely enjoying beef jerky as a high-protein snack during breastfeeding:
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Look for low-sodium and nitrate-free jerky for the healthiest options.
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Keep an eye on baby for signs of fussiness or gassiness after eating strongly flavored jerky.
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Always check expiration dates and packaging. Do not eat jerky that smells bad or looks slimy or moldy.
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Heat jerky in the microwave until steaming to eliminate any potential bacteria like listeria.
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Drink plenty of fluids like water when eating salty jerky to avoid dehydration.
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Stick to 1-2 servings of beef jerky per day at most for moderation.
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Choose whole-food snacks like fruits, vegetables, nuts, seeds, and yogurt to complement jerky.
Healthy Beef Jerky Alternatives While Breastfeeding
If you want to limit or avoid beef jerky, many other protein-rich snacks can help satisfy your cravings while breastfeeding. Here are some healthy alternatives:
Nuts and Seeds – Almonds, walnuts, pumpkin seeds, sunflower seeds. Get protein, healthy fats, and fiber. Can buy lightly salted for a salty crunch.
Deli Meat – Look for low-sodium, nitrate-free sliced turkey, ham, or roast beef. Roll up with cheese for a jerky-like snack.
Hard-Boiled Egg – 6 grams of protein per egg. Slice in half and season with salt and pepper for easy snacking.
Edamame – Boiled or dry-roasted soybeans pack 17 grams of protein and 8 grams of fiber per cup. Choose unsalted.
Greek Yogurt – Try plain 2% Greek yogurt topped with nuts and dried fruit. Has 12-20 grams of protein per 6 ounce container.
Protein Bars – Look for options with 10+ grams of protein and low sugar. Kind, RXBAR, Clif Builder’s, and NuGo Slim are good choices.
Cottage Cheese – Lowfat cottage cheese provides 14 grams of protein per half cup. Pair with fruit or crackers.
Hummus and Veggies – Get plant-based protein from hummus with fresh vegetables like cucumber, bell pepper, and carrots.
The Bottom Line
Eating a moderate amount of beef jerky is considered safe for most breastfeeding mothers. To minimize any potential risks, look for uncured, low-sodium options, steer clear of moldy or expired jerky, and aim for 1-2 servings per day at most.
Stay hydrated when snacking on salty jerky, watch baby for signs of sensitivity to certain flavors, and heat the jerky to reduce bacteria if desired. Alternatives like nuts, seeds, eggs, yogurt and hummus also make nutritious high-protein snacks while nursing.
As with any dietary concerns while breastfeeding, discuss beef jerky and other foods with your doctor to decide what is right for you and baby. With some mindful choices, beef jerky can be part of a healthy breastfeeding diet.
Foodborne illness and toxoplasma
Foodborne illness, also known as food poisoning, can happen to anyone, but your chances are higher because being pregnant can mess up your immune system. And as a result, your body may have difficulty fighting off bacteria that can make you sick.
This includes bacteria that causes illnesses like toxoplasma. Not only can you get sick, but your baby may be affected, too.
You’re probably thinking: Beef jerky isn’t raw, so what’s the big deal?
While it’s true that jerky isn’t raw, it’s also not cooked in the traditional sense.
Cooking meat at a high temperature helps kill bacteria that can make you sick. Jerky is dried meat, and the reality is, drying meat might not kill all bacteria. When you buy jerky at the store, you can’t be sure of the temperature it was dried at.
So each time you take a bite of jerky, you’re essentially gambling with your health.
Toxoplasmosis is a common infection, and in healthy people, it doesn’t usually cause serious problems. Some people don’t even realize they have the infection, especially since it can clear up on its own.
But because this sickness can cause birth defects, you should do everything you can to stay away from toxoplasmosis while vous are pregnant. This means not eating beef jerky, washing your hands after handling undercooked meat, and washing fruits and vegetables before eating them.
Ask the Expert: Eating While Breastfeeding
Should you eat deli meat while breastfeeding?
It’s free! For nine months, you carefully avoided deli meat, hot dogs and unpasteurized cheese (and all the other non-pregnancy-friendly foods) to keep baby safe and healthy. Of course, now that baby is finally here, those protective instincts are probably heightened—so it’s normal to wonder if there are foods to avoid while nursing.
Can pregnant women eat beef jerky?
The risk of a foodborne illness isn’t the only reason to avoid beef jerky in pregnancy. While a bite of jerky can curb a craving, it’s also high in salt. Depending on how much you consume, your blood pressure could spike, which isn’t healthy for you or your baby. Too much salt can also increase discomfort due to swelling.
What should I eat while breastfeeding?
While there aren’t necessarily specific foods you must eat while breastfeeding to stay healthy, making overall wholesome decisions in your diet is important. Additionally, there are foods to avoid when nursing and foods that decrease milk supply. When you’re breastfeeding, you’re transferring nutrients via your milk to your baby.
What foods should you avoid while breastfeeding?
But here’s the good news: There really isn’t a definitive list of foods to avoid while breastfeeding. “There are actually zero foods that every breastfeeding woman should avoid completely.