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Beef jerky
CARBS
3g
PROTEINS
33g
FATS
10g
Quantity: 100g
Glycemic Index: Low
Glycemic Load: Low
Fiber: 0g
Key Nutrients: Protein, Iron, Zinc
Health Impact: Beef jerky has a minimal impact on blood sugar levels due to its low carbohydrate content and slow digestion rate, which prevents rapid insulin spikes.
💉 Suggested Bolus
Typically, no insulin bolus is needed due to the low carbohydrate content, but adjustments may be necessary based on overall meal composition.
🍽️ Best Paired With (Veg)
- Avocado slices – Rich in healthy fats that can help to slow digestion and stabilize blood sugar levels.
- Nuts – Provide a good source of fats and protein, which can help in maintaining blood sugar control.
- Cheese – High in protein and fat, low in carbs, helping to maintain blood sugar levels while adding flavor.
🍽️ Best Paired With (Non Veg)
- Hard-boiled eggs – An excellent source of protein that pairs well with beef jerky for a filling, low-carb meal.
- Grilled chicken strips – Lean protein that complements the beef jerky without adding carbs.
- Smoked salmon – Provides high-quality protein and healthy fats, enhancing satiety and blood sugar control.
🥄 Smart Substitutes
- Turkey jerky – Lower in fat and calories, while still providing a high-protein, low-carb snack option.
- Salmon jerky – Provides omega-3 fatty acids which are beneficial for heart health, in addition to being low in carbohydrates.
- Biltong – A form of dried, cured meat that typically contains no sugar, offering a savory snack with minimal impact on blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as beef jerky is low in carbohydrates and high in protein.
- 30–60 min: Stable blood sugar levels due to the slow digestion of protein.
- 2–3 hr: Continued stability in blood sugar, with prolonged satiety due to protein content.
— BCDF community member
🧠 Lowering Impact Tip
Choose natural or homemade beef jerky without added sugars or preservatives.
🤔 FAQs about Beef jerky
Is beef jerky good for diabetes?
Yes, beef jerky can be a good snack for people with diabetes as it is high in protein and low in carbs, which helps in managing blood sugar levels.
Can beef jerky cause blood sugar spikes?
Beef jerky is unlikely to cause significant blood sugar spikes due to its low carbohydrate content and high protein level.
How much beef jerky can I eat as a diabetic?
Moderation is key. While beef jerky is low in carbs, it is high in sodium and can be high in saturated fats, so it should be consumed in moderation.
Download the Full Metabolic Intelligence Report (PDF)
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