As a newly diagnosed diabetic, you may be wondering – is roast beef on the menu? Or is it off-limits for managing blood sugar?
I’ve got good news! Roast beef can absolutely be part of a healthy diabetic diet. The key is choosing the right lean cuts and controlling your portions.
In this article, I’ll go over some roast beef basics for diabetics. I’ll cover:
- The benefits of roast beef
- How to pick the leanest cuts
- Portion sizes to aim for
- Cooking methods that won’t spike blood sugar
- Side dishes that help manage carbs
- Other ways to enjoy roast beef besides sandwiches
As a fellow diabetic who loves a good roast beef sandwich now and then, I’ll share all my tips and tricks!
Why Roast Beef is a Smart Choice for Diabetics
First things first – why opt for roast beef as a diabetic? Here are some of the benefits:
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High protein – Roast beef provides lots of protein with little fat or carbs, Protein is essential for controlling hunger and blood sugar,
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Vitamin B12 – Roasts offer this important nutrient that may help reduce nerve damage from diabetes.
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Iron – Roast beef contains heme iron that’s easily absorbed and prevents anemia.
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Potassium – This mineral in beef helps lower blood pressure, a concern with diabetes.
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Zinc – Crucial for immunity and wound healing, which diabetes can compromise.
So as you can see, roast beef has a stellar nutritional profile for diabetics! Now let’s look at finding the leanest cuts.
Choosing the Most Diabetic-Friendly Roast Beef
Obviously you’ll want to go for roasts with the least fat and calories for diabetes management. Here are your best options:
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Eye of round – Super lean with just 2 grams of fat per 4 ounces. Also very affordable!
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Top round – Low in fat at 4 grams per serving and easy to slice thinly.
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Bottom round – Has a bit more fat than top round, but still respectable at 5 grams per 4 ounces.
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Sirloin tip – A nicely marbled and tender roast that’s fairly lean.
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Tri-tip – Smaller cut that’s perfect for quick weeknight roasts.
I’d avoid prime rib, chuck roasts, and ribeyes for diabetes due to their high fat content. Stick to rounds and sirloin tips for the win!
Keeping Roast Beef Portions Diabetes-Friendly
To control carbohydrates and calories, take it easy on the serving size of roast beef:
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3 ounces is an ideal roast beef portion – about the size of a deck of cards. This contains around 150 calories and 0 carbs.
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Limit roast beef to 1 meal per day – It’s not smart to overload on protein and skip veggies.
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Weigh or measure portions – Don’t eyeball portions, since it’s easy to overeat protein.
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Avoid second helpings – Be strict about one sensible portion to manage blood sugar and weight.
It’s all about balance! Enjoy roast beef as part of a veggie-filled plate, not the main focus.
Healthy Ways to Cook Roast Beef for Diabetics
Roasting, grilling, and air frying are all healthy cooking methods for diabetics:
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Oven roasting – Roast beef uncovered at 300°F to allow fat to drip away.
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Grilling – Get nice char marks by grilling over direct heat. Move to indirect heat to finish cooking.
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Air frying – Cooks roast beef nice and crispy with minimal added fat.
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Slow cooker – Makes roast beef ultra moist and tender with zero effort.
Avoid deep frying or breading roast beef, which adds unnecessary carbs and fat.
Best Side Dishes for Diabetes
What should you serve alongside roast beef to keep blood sugar in check? Here are some tasty options:
- Roasted cauliflower
- Green beans
- Broccoli
- Kale salad
- Roasted Brussels sprouts
- Asparagus
- Cucumber salad
- Zucchini noodles
Fill at least half your plate with non-starchy veggies for the perfect diabetic meal.
Alternative Ways to Eat Roast Beef
Don’t limit yourself to roast beef sandwiches! Here are some creative ways to enjoy it:
- Roast beef lettuce wraps or tacos
- Roast beef salad with vinaigrette
- Stir fry with roast beef slices and veggies
- Roast beef pizza on a cauliflower crust
- Roast beef veggie soup or stew
- Roasted beef over riced cauliflower or spaghetti squash
Get inventive with seasonings and spice rubs too. Chili powder, garlic, and pepper make roast beef pop.
Diabetes-Friendly Roast Beef FAQs
Here are some quick answers to common questions about roast beef for diabetics:
What roast beef has the least fat?
Eye of round is the leanest cut, followed by top round roast. Always trim any visible fat before cooking.
Is deli roast beef ok for diabetics?
Yes, just be sure to choose low sodium varieties to limit unnecessary salt.
What’s the best cooking method for diabetics?
Oven roasting, grilling, and air frying allow fat to drip away for a healthier result. Avoid frying.
What sauce can I put on roast beef?
Mustard, horseradish, chimichurri and salsa make flavorful diabetes-friendly sauces. Avoid sugary BBQ sauce.
What can I use instead of bread for roast beef sandwiches?
Lettuce leaves or wraps, portobello buns or sliced bell peppers make tasty low carb vessels for roast beef.
Is leftover roast beef ok?
Sure, store it safely in the fridge for 3-4 days. You can reheat it in the oven or microwave until piping hot.