Can Diabetics Eat Crab Cakes? A Definitive Guide

Crab cakes are a delicious seafood dish that many people enjoy. However, for those with diabetes, deciding if a particular food is safe to eat can be challenging. In this comprehensive guide, we’ll explore if and how people with diabetes can incorporate crab cakes into their diet.

An Overview of Crab Cakes

Crab cakes are made of lump crab meat typically from blue crab, mixed with various binders and flavorings. The crab meat is formed into patties or cakes and then cooked by frying, baking or broiling.

Common ingredients in crab cakes include:

• Crab meat – the main ingredient, provides protein
• Breadcrumbs or crackers – acts as a binder
• Mayonnaise or egg – helps hold the cakes together
• Onion, celery, bell peppers – add flavor and texture
• Old Bay seasoning – provides distinctive crab flavor
• Lemon juice, Worcestershire sauce – extra flavoring

The ingredients and cooking method used can significantly impact the nutrition profile of crab cakes. This is an important consideration for people with diabetes.

Can Diabetics Eat Crab Cakes?

The answer is yes, people with diabetes can eat crab cakes in moderation as part of a healthy meal plan. Crab meat itself is a nutritious, diabetes-friendly food. It is high in protein, low in carbohydrates, and low in fat and calories.

However, some common additions like breadcrumbs, flour, and mayonnaise can increase the carb count and calories. Deep frying also adds a significant amount of fat.

By choosing healthy ingredients and cooking methods crab cakes can be a great option for those with diabetes watching their carb intake. Portion control is also key.

Here are some tips for making diabetes-friendly crab cakes

• Use almond flour instead of breadcrumbs to bind
• Swap mayo for plain Greek yogurt
• Bake or broil instead of frying
• Avoid added sugars or sweet glazes
• Watch portion sizes, stick to 1-2 small cakes
• Pair with non-starchy veggies and heart healthy sides

Nutrition Information for Crab Cakes

Here is the nutrition information for a typical 3-ounce restaurant-style crab cake made with white breadcrumbs and fried in oil:

• Calories: 205
• Fat: 12g
• Carbs: 10g
• Protein: 15g

And here is the nutrition for a 3-ounce homemade baked crab cake made with almond flour instead of breadcrumbs:

• Calories: 167
• Fat: 8g
• Carbs: 3g
• Protein: 21g

As you can see, the homemade version cuts down on carbs significantly. Choosing healthy prep methods allows people with diabetes to enjoy crab cakes.

Tips for Eating Crab Cakes with Diabetes

Here are some helpful tips to keep in mind when incorporating crab cakes into a diabetes meal plan:

• Stick to a modest portion of 3 oz or less per serving
• Avoid heavy dipping sauces which can add excess carbs and calories
• Pair crab cakes with non-starchy veggies like a salad or broccoli
• Opt for grilled or baked crab cakes instead of fried
• Check the ingredients list and nutritional info if dining out
• Be mindful of your total carb intake for the entire meal
• Consider making your own crab cakes at home for better nutrition control

Being mindful of portions, prep methods, and pairings is key to balancing crab cakes with diabetes management.

Health Benefits of Crab for Diabetics

While moderation is still important, crab can be a great protein pick for those with diabetes. Here are some of the top health benefits:

• High in protein – Crab is an excellent source of protein but lower in fat and calories compared to other animal proteins. Protein helps keep you full and blood sugar steady.

• Low glycemic impact – The small amounts of carbohydrates in crab have a minimal effect on blood sugar levels.

• Nutrient-dense – Crab contains essential nutrients like zinc, selenium, copper, vitamin B12.

• Anti-inflammatory – Research shows compounds in crab may reduce inflammation, which is linked to chronic illnesses like heart disease.

When paired with non-starchy vegetables or a fiber-rich side, crab cakes can be incorporated into a balanced plate for people with diabetes.

Making Diabetes-Friendly Crab Cakes at Home

One of the best ways to control nutrition and carb content is to make crab cakes at home. Here is a simple recipe:

Ingredients:

• 1 lb lump crab meat, drained and picked through
• 1 egg
• 1/4 cup almond flour
• 1 tbsp Dijon mustard
• 1 tsp Old Bay seasoning
• Juice of 1 lemon
• 2 tbsp olive oil

Instructions:

1. In a bowl, combine the crab meat, egg, almond flour, mustard, Old Bay, and lemon juice. Gently mix until uniform.

2. Form into patties, about 1/3 cup each. You should get 4 large or 8 small cakes.

3. In a non-stick pan, heat olive oil over medium heat. Cook the crab cakes for 3-4 minutes per side until golden brown.

4. Serve with lemon wedges and enjoy!

Baking the crab cakes in a 375°F oven for 12-15 minutes is also an option.

Common Questions about Crab Cakes for Diabetics

Here are answers to some frequently asked questions:

Are crab cakes high in carbohydrates?

Crab is naturally low in carbs but breadcrumb binders and sauces increase the carbs significantly. Homemade crab cakes with almond flour instead of breadcrumbs can have under 5 grams of carbs per cake.

Will crab cakes raise my blood sugar?

If carb counts are kept low, crab cakes are unlikely to cause a major spike in blood sugar by themselves. It’s wise to still monitor levels 2 hours after eating to assess your individual response.

Can I eat crab cakes when eating out with diabetes?

Yes, just opt for grilled or baked crab cake entrees instead of heavily breaded and fried versions. Ask for nutrition info and dipping sauces on the side. Be mindful of portion size as restaurant crab cakes tend to be much larger.

How often can I eat crab cakes with diabetes?

Most experts recommend limiting higher-carb entrees like crab cakes to once or twice per week at most within a healthy meal plan. Focus on proper portion sizes and blood sugar monitoring.

The Bottom Line

Crab cakes can be part of a diabetes-friendly diet when prepared properly and consumed in moderation. Stick to modest portions, choose healthy ingredients and cooking methods, and pair them with non-starchy sides and vegetables. Consider making them at home for better carb control. With a thoughtful approach, people with diabetes can still enjoy the delicious taste of crab cakes.