Calories in Steamed Crab: A Healthy Choice for Diabetes Diets

Calories in Steamed Crab: A Healthy Choice for People With Diabetes

Crab can be a great addition to a healthy diet for people with diabetes. Not only is it low in calories, but crab is packed with protein, vitamins, and minerals. Steaming is one of the best ways to prepare crab to maximize nutrition while minimizing any unhealthy additions.

But how many calories are actually in steamed crab? And is it a recommended food for managing diabetes? Let's take a closer look at the nutrition facts and health benefits of steamed crab for people with diabetes.

Calories and Nutrients in Steamed Crab

A 3-ounce serving of steamed blue crab contains:

Calories: 83
Protein: 16.5g
Fat: 1.3g
Carbohydrates: 0g
Fiber: 0g
Sugar: 0g
Sodium: 213mg
Calcium: 52mg
Iron: 1mg
Potassium: 235mg
Selenium: 41.7mcg
Vitamin B12: 2.4mcg

As you can see, steamed crab is very low in calories, carbohydrates, sugar, and fat. The majority of the calories come from protein, making it an excellent source of lean protein.

In addition to protein, crab contains minerals like calcium, potassium, selenium, and iron. It also provides some vitamin B12. All these nutrients are important for blood sugar regulation, metabolism, bone health, and anemia prevention.

Benefits of Crab for Diabetes Management

Here are some of the top reasons why steamed crab can be a healthy addition to a diabetes diet:

Low glycemic impact - With no carbs or sugar, crab won't spike blood sugar levels.
High protein - Protein balances blood sugar and promotes satiety.
Nutrient density - Crab offers vitamins, minerals, and antioxidants that support health.
Lean protein - Crab is a lean, low-fat protein source.
Low calorie - At around 80 calories per serving, crab is a low-calorie option.

Tips for Adding Crab to a Diabetes Diet

Here are some tips for incorporating steamed crab into a healthy diabetes diet:

Watch portion sizes and measure 3-4 ounces for a serving.
Steam plain without butter or oil to avoid extra calories and fat.
Pair with non-starchy vegetables like broccoli, spinach, or cauliflower.
Avoid crab legs in heavy sauces, which can add carbs, fat, and calories.
Use lemon juice, vinegar, spices, and herbs to add flavor without calories.
Substitute crab for higher-calorie proteins like beef or pork.
Incorporate crab into salads, lettuce wraps, or vegetable stir-fries.

Glycemic Index of Crab

The glycemic index (GI) measures how much a food raises blood glucose levels. Foods are ranked on a scale of 0 to 100.

Crab has a very low GI of 15. For comparison, table sugar has a GI of 65. Foods under 55 are considered low glycemic.

The incredibly low GI of crab makes it an excellent choice for controlling blood sugar. Crab won't lead to sharp spikes in levels that can be dangerous for diabetes management.

Eating Crab Alongside Carbs

While crab contains no carbs on its own, many people enjoy eating it alongside carb-containing foods like rice, pasta, or bread. Here are some tips for balancing crab with carbs:

Limit portion sizes of starchy sides to 1/2 cup or less.
Choose whole grain options like brown rice or quinoa when possible.
Skip the breading or batter on fried crab dishes to reduce carbs.
Avoid pairing crab with carb-heavy foods like french fries or hush puppies.
Check your blood sugar levels 2 hours after eating to assess your response.

Moderating carb portions and selecting lower GI options can allow you to balance crab with small amounts of carbs in your meal plan.

The Bottom Line

With its stellar nutrition profile and incredibly low impact on blood sugar, steamed crab can be incorporated into diabetes diets. Crab offers lean protein, vital nutrients, and antioxidants.

Aim for 3-4 ounce portions of plain steamed crab. Pair it with non-starchy vegetables and moderate any carb side dishes. This makes crab an excellent way for people with diabetes to benefit from nutritious, delicious seafood.

FAQs

How many calories are in a serving of steamed crab?

A 3-ounce serving of steamed crab contains about 83 calories.

Is crab good for managing diabetes?

Yes, crab is an excellent food for diabetes diets because it is low in carbs and calories but high in protein, nutrients, and antioxidants that help control blood sugar.

What are the best ways to cook crab for diabetes?

Steaming, broiling, baking, and grilling crab plain without added butter or oil are healthiest. Avoid fried or heavily sauced crab dishes.

Can you eat crab with carbs if you have diabetes?

You can, but portion sizes for starchy sides should be limited to 1/2 cup. Choose whole grains over refined carbs. Check blood sugar 2 hours after eating.

Is crab low glycemic?

Yes, crab has a very low glycemic index of just 15. This means it won't significantly spike blood sugar levels.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.