Can Diabetics Eat Clam Chowder? Tips for Healthy Enjoyment

Can Diabetics Eat Clam Chowder?

Clam chowder can be a tasty and nutritious meal option for many people with diabetes. However, those with diabetes need to pay close attention to portion sizes and ingredients to keep clam chowder as part of a healthy diet.

Nutritional Profile of Clam Chowder

The nutritional value of clam chowder can vary significantly based on the recipe and preparation method. In general, the main nutrients in a serving of New England clam chowder made with milk or cream include:

Protein - Clams provide a good amount of filling protein.
Vitamin B12 - Shellfish are excellent sources of this important nutrient.
Selenium - Clams contain this antioxidant mineral.
Iron - Needed for healthy blood and energy levels.
Calcium - The milk or cream adds a calcium boost.
Fat - Chowders made with cream can be high in saturated fat.
Sodium - Store-bought and restaurant chowders often contain a lot of added sodium.
Carbs - Thickeners like flour or potatoes contribute carbs.

Tips for Diabetics to Healthy Enjoy Clam Chowder

For people with diabetes, clam chowder can be worked into a healthy diet with some modifications:

Check carb counts: Request nutrition information and calculate the carbohydrates per serving.
Portion control: Stick to 1 cup servings or less to control carbs.
Skip the crackers: Avoid adding saltines or oyster crackers which spike blood sugar.
Choose wisely: Go for New England style made with milk instead of heavy, fatty cream.
Boost nutrition: Add extra clams for more filling protein and nutrients.
Balance with veggies: Pair with a green salad for added fiber and vitamins.
Limit sodium: Request low-sodium or check labels for sodium content.

Consuming clam chowder occasionally as part of an overall healthy diabetes diet can be done with proper portion sizes and ingredients. But eating large bowls laden with cream and crackers often is not ideal.

Health Benefits of Clams for Diabetics

Clams themselves provide several important nutritional benefits relevant to diabetes management including:

High Quality Protein

Clams are an excellent source of complete, high quality protein with all the essential amino acids. The protein in clams helps promote feeling full and satisfied, while also providing sustained energy. Quality protein foods are recommended as part of a balanced diabetic diet.

Vitamin B12

Shellfish like clams are among the richest sources of vitamin B12. This vitamin plays a role in red blood cell formation and neurological health. People with diabetes are at higher risk for B12 deficiency, so clams can help provide adequate intake.

Selenium

Clams provide high amounts of the antioxidant mineral selenium, with around 51 micrograms in a 3-ounce serving. Selenium helps regulate thyroid and immune system functioning. It may also provide antioxidant protection against free radicals and oxidative stress linked to diabetic complications.

Iron

Iron deficiency and anemia are more common in people with uncontrolled diabetes. Clams provide a healthy dose of absorbable iron to help maintain healthy red blood cell counts and oxygen transport. Just 3 ounces of clams contains around 23% of the recommended daily iron intake.

Low Mercury Levels

Some types of seafood like tuna tend to accumulate high levels of mercury. However, clams usually have very low mercury levels compared to fish, making them a safer choice. Eating low mercury seafood helps avoid excessive exposure to this heavy metal.

Carb Count of Clam Chowder

The main carbohydrates in clam chowder come from potatoes used as a thickener in New England style recipes, and flour or milk used as a base in other chowder variations like Manhattan clam chowder.

New England Clam Chowder

A 1 cup serving of New England clam chowder provides around 30-50 grams of carbs depending on specific ingredients. The potatoes add a significant amount of carbohydrate.

Manhattan Clam Chowder

Manhattan clam chowder gets its creamy texture from a flour-thickened tomato or vegetable broth instead of dairy. A 1 cup serving can contain 15-30 grams of carbs from the added flour or vegetables like carrots.

Rhode Island Clam Chowder

This creamy white clam chowder is dairy-based without tomatoes or potatoes. The carbs come from flour or milk used to thicken the broth into a creamy bisque-like soup. Expect 10-25 grams of carbs in a 1 cup portion.

To reduce carbs, chowder lovers can choose a tomato-broth Manhattan variation or just stick to a half cup portion with extra clams for protein. Pairing the chowder with a non-starchy vegetable salad instead of bread or crackers also helps balance the meal.

Fat and Sodium Content of Clam Chowder

Fat and sodium levels can also be a concern in clam chowder for those with diabetes, contributing to heart health issues. Here is the typical fat and sodium content per 1 cup serving:

New England: 5-10g fat, 700-1200mg sodium
Manhattan: 2-5g fat, 700-1000mg sodium
Rhode Island: 8-12g fat, 500-700mg sodium

To reduce fat, the best options are Manhattan clam chowder made with tomato or vegetable broth instead of heavy cream. Sodium levels vary greatly by whether the soup is homemade or from a restaurant. Requesting low-sodium chowder is one way to decrease the salt content.

Tips for Lower Fat, Sodium Clam Chowder

Here are some tips for enjoying clam chowder with less fat and sodium:

Use low-fat or skim milk instead of heavy cream
Saut vegetables in chicken or vegetable broth, not butter
Skip adding salt during cooking
Use reduced sodium canned tomatoes if using
Flavor with herbs and spices instead of salt
Rinse clams before cooking to remove some sodium
Cut back on high-sodium crackers or oyster crackers

Glycemic Index of Clam Chowder

The glycemic index (GI) measures how rapidly foods cause blood sugar to rise after eating. Low GI foods are absorbed more slowly, while high GI foods cause a quick spike in blood glucose.

Clam chowder can have a moderate to high GI around 65-85 depending on ingredients. Potatoes, flour thickeners, and crackers on top all contribute to spiking blood sugar faster.

Tips for lowering the GI of clam chowder include:

Choosing tomato-based Manhattan clam chowder
Skipping bread bowls, crackers, or oyster crackers on top
Adding extra clams, veggies, beans for more fiber
Consuming only a 1/2 cup portion
Pairing it with a green salad or non-starchy vegetables

Carefully managing carbohydrate amounts and portions of higher GI foods like clam chowder can allow people with diabetes to incorporate them into an overall healthy diet.

Should Diabetics Avoid Clam Chowder?

Clam chowder does not need to be completely avoided for those with diabetes. Rather, moderation and smart choices when selecting ingredients or dining out allow clam chowder to be consumed occasionally in appropriate portion sizes.

Here are some tips for diabetics wanting to eat clam chowder:

Stick to a 1/2 to 1 cup portion size
Avoid adding crackers which spike blood sugar
Choose lower carb Manhattan or Rhode Island style
Balance with non-starchy veggies like salad
Limit high fat cream-based chowders
Request low-sodium options when eating out
Pair with lean protein like grilled chicken
Exchange it for a lower carb main dish if intake was high earlier

People with diabetes can work lower carb, lighter clam chowders into their meal plans. Being mindful of portions, ingredients, and pairings allows for occasional enjoyment of this classic soup.

Healthier Clam Chowder Recipe for Diabetics

This lighter clam chowder recipe is flavorful and diabetes-friendly:

Ingredients

1 tbsp olive oil
1 chopped onion
2 ribs celery, chopped
2 medium carrots, chopped
3 cloves garlic, minced
1/4 cup whole wheat flour
4 cups low-sodium chicken or vegetable broth
2 lbs chopped clams with juice
2 medium Yukon gold potatoes, diced
2 bay leaves
1 tsp thyme
1 cup 2% milk
Salt and pepper to taste

Instructions

In a large pot, heat oil over medium heat. Add onion, celery, carrots and cook 5 minutes until softened.
Add garlic and cook 1 minute more. Stir in flour and whisk for 2 minutes.
Whisk in broth and clams with juice. Add potatoes, bay leaves, and thyme. Bring to a boil.
Reduce heat and simmer 20 minutes until potatoes are tender.
Remove bay leaves. Stir in milk and heat through. Season with salt and pepper.

This lighter clam chowder skips heavy cream for milk and cuts down on oil, salt, and thickeners. The extra vegetables provide fiber and nutrients. Sticking to a 1-cup portion helps keep carbs, fat, and calories in check.

Precautions for Diabetics When Eating Clam Chowder

Here are some precautions those with diabetes should take regarding clam chowder:

Avoid excessive portions that spike blood sugar
Be careful with added crackers, bread bowls, etc that add carbs
Check labels for carb, fat, and sodium content if store-bought
Time insulin dosage appropriately if using insulin
Pair with non-starchy vegetables and healthy protein
Incorporate activity after eating to help manage blood sugar
Test blood sugar levels 2-3 hours after eating to assess response

People with diabetes should discuss specific dietary recommendations with their healthcare provider. But with care to manage portions, ingredients, and pairing choices, clam chowder can be incorporated into an overall healthy diabetes meal plan.

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.