Is Beef Jerky OK for Diabetics? What You Need to Know About This Snack

Is Beef Jerky OK for Diabetics?

Beef jerky may seem like a harmless high-protein snack, but when living with diabetes, it's worth looking a little closer.

✔️The Pros – Why Jerky Seems Like a Good Snack

Portable – Easy to carry and doesn’t require refrigeration.

High in protein – Can help keep you fuller for longer.

Convenient for busy days – Makes it a practical snack option on the go.

Can support appetite control – Especially when paired with fiber-rich foods like fruit or whole grains.

❌The Cons – What to Watch Out For

Added sugars – Common in flavored jerkies like teriyaki or barbecue, which can spike blood sugar.

High sodium – Can contribute to high blood pressure and strain kidney health.

Not ideal for regular intake – These ingredients may interfere with long-term glucose and heart health management.

So, while beef jerky can fit in occasionally, it's not ideal as a frequent snack choice due to processing and additives.

If you want to learn more and find different diabetic-friendly recipes check out our diabetes app. 🥥

How Often Can You Eat Beef Jerky with Diabetes?

Now that we know jerky isn’t off-limits, the next question is: how often is too often?

Experts generally recommend limiting processed meats — including jerky — to about 1–2 times per week. It's better to view it as an occasional backup, not a daily habit. If you do choose to eat jerky, pair it with whole foods like fresh fruit or veggies. This not only adds fiber but also helps prevent blood sugar spikes.

Eating jerky alone, especially on an empty stomach, can leave you with a sodium overload and less satiety than a more balanced snack.

So yes, jerky can be on the menu, but keep it occasional and always part of a broader, more balanced snack routine.

How to Choose a Diabetes-Friendly Beef Jerky

If you're scanning the snack aisle, there are a few key things to keep in mind before tossing jerky into your cart.

Check the Label for Sugar and Carbs

Look for jerky with little to no added sugar. Some brands use sugary marinades or sweetened glazes, which can turn a low-carb snack into a glucose-spiking surprise. Aim for versions with under 1g of sugar per serving.

Sodium Matters

High sodium is another common pitfall. Choose jerkies with less than 300mg of sodium per serving and balance your meals throughout the day to avoid overdoing it.

Look for Cleaner Ingredients

Fewer ingredients usually mean fewer additives. Ideally, the label should list recognizable items like beef, salt, and spices.

By being picky about ingredients, you can make a better jerky choice — one that’s more in line with your health goals.

Better High-Protein Snacks for Diabetics

Beef jerky might have its moments, but there are plenty of other satisfying, diabetes-friendly snacks that offer protein without the drawbacks of processed meat.

Here are a few ideas that combine protein with fiber, healthy fats, or fresh produce:

• A boiled egg with a handful of grapes
  
  
• Apple slices with natural peanut butter
  
  
• Greek yogurt with fresh or frozen berries
  
  
• Roasted chickpeas or air-fried edamame
  
  
• Whole grain toast with mashed avocado and sunflower seeds
  
  
• Hummus with raw veggie sticks like cucumbers or carrots
  
  

These options support steady energy and blood sugar — and they bring more plant-based goodness into your day.

👉Are you craving for a snack? Learn more with GoCoCo if popcorn is a good option for diabetics.