Can People With Diabetes Eat Tamales? Tips for Enjoying Responsibly

Are Tamales Bad for People With Diabetes?

Tamales are a traditional Mesoamerican dish made from masa dough filled with meats, cheeses, chilies, and other ingredients, then wrapped in corn husks or banana leaves and steamed. They are especially popular in Mexico and the American Southwest. But for people living with diabetes, tamales can seem like an indulgence best avoided due to their reputation as a high carb food.

The answer on whether tamales are actually bad for diabetics, however, is more nuanced. With mindful portion sizes and smart substitutions, tamales can potentially be incorporated into a healthy diabetic diet in moderation. By understanding their nutritional profile and effects on blood sugar, people with diabetes can make informed choices about if and how to enjoy tamales.

Carb Content of Tamales

The primary concern with tamales for diabetics is their carbohydrate content. A single traditional tamale made from masa dough contains around 45-65 grams of carbs, the majority coming from the corn-based masa. This accounts for a substantial portion of a typical diabetic's daily carb allowance.

However, the impact varies based on the specific fillings. Cheese or meat-filled tamales tend to be lower in carbs than sweet fruit-filled ones. The preparation method also makes a difference, as steaming helps retain more nutrients versus frying in oil.

Effects on Blood Sugar

All those carbs mean tamales can cause more pronounced spikes in blood glucose levels compared to lower-carb options. The degree of the spike depends on personal tolerance as well as portion size. Consuming fewer tamales and pairing them with proteins, fats, and non-starchy vegetables can help blunt the spike.

It's important to monitor your individual response with a blood glucose meter when first incorporating tamales to understand your tolerance. Be sure to check levels at the 1-hour and 2-hour marks after eating to see the full impact.

Tips for Enjoying Tamales With Diabetes

If you are unwilling to give up your tamale tradition, there are ways to eat them with diabetes in a responsible manner. With thoughtful preparation, portion control, and nutrient pairing, tamales can potentially fit into your meal plan on occasion.

Choose Homemade Over Processed

Opt for homemade tamales using simple, whole ingredients instead of processed frozen varieties likely high in preservatives and sodium. You can control what goes into homemade tamales to better fit your diet.

Size Matters

Practice portion control by eating only one tamale with a meal, rather than multiple. You may even split a large tamale in half with your dining partner. Supplement the tamale with lower-carb foods to create a balanced plate.

Fill Up With Protein and Fat

Pair your tamale with lean proteins like chicken, fish, or plant-based options to slow digestion of the carbs. Healthy fats like avocado, nuts, olive oil, and cheese also help regulate blood sugar response without spiking it as severely.

Watch the Masa

Consider tamales made with low-carb alternative wraps instead of corn masa if you can find them. Options like coconut husks, banana leaves, or lettuce in place of the masa lower the carb content substantially while still providing traditional flavor.

Skip the Extras

Avoid drenching tamales in creamy sauces, cheeses, and other add-ons. Stick to salsas, pico de gallo, or guacamole if you need some extra flavor or moisture.

Healthier Homemade Tamale Options

For people with diabetes looking to enjoy tamales, homemade versions provide an opportunity to substitute various ingredients for a better nutritional profile. Get creative with these healthier preparations:

Masa Alternatives

Replace some or all of the corn masa with lower-carb flours like almond, coconut, chickpea, or oat fiber. You can also use thinly sliced cabbage or lettuce leaves in place of corn husks.

Fillings

Choose leaner proteins like chicken breast, grass-fed beef, pork tenderloin, seafood, or plant-based meat substitutes. Load up on extra veggies too like peppers, onions, spinach, cauliflower, and mushrooms.

Cheese and Cream

Limit high-fat cheese fills and creamy sauces. Opt for lower-fat fillings like black beans, salsa, or seasoned veggies. Use plain Greek yogurt instead of sour cream.

Seasonings

Skip the salt and sugar. Boost flavor with cumin, garlic, chipotle, cilantro, lime, and other herbs and spices that add lots of taste without calories, carbs, or sodium.

Should People With Diabetes Avoid Tamales Completely?

People with diabetes don't necessarily have to avoid tamales altogether if they are a beloved food tradition. The key is practicing moderation and restraint, limiting yourself to just 1-2 on special occasions paired with lower carb sides.

However, for those with very poor blood sugar control or who find it difficult to resist overindulging, abstaining from tamales altogether may be the wisest choice. The carb counts and glycemic impact can simply be too unpredictable.

As with any food choice, it comes down to understanding your body's tolerance levels and making smart decisions that fit into your overall diabetes management plan. Focus on keeping carb counts and portions controlled, and you don't have to skip out on tamales completely.

General Diabetes Tips for Holiday Eating

Tamales are a popular holiday tradition in many cultures. But the entire holiday season in general poses challenges for balancing diabetes nutrition. Here are some healthy strategies:

Eat Before Attending Gatherings

Have a light, balanced snack beforehand so you don't arrive overly hungry and tempted to overdo it on treats.

Limit Alcohol

Alcohol causes blood sugar spikes and lowers inhibition around food choices. Have just one or two drinks, if any.

Avoid Mindless Grazing

Sit away from treats and engage in conversation so you're not mindlessly nibbling all evening.

Offer Healthier Dishes

Volunteer to bring along diabetes-friendly options like vegetable platters, fresh fruit, or lighter main dishes.

Practice Portion Control

Survey the spread before filling your plate and choose just your true favorites in sensible portions.

Make Tamales the Main Event

If enjoying tamales, make them the center of your plate rather than adding multiple other carb-heavy sides.

The Bottom Line

Traditional tamales can be challenging for people with diabetes due to their carbohydrate content. However, enjoying the occasional tamale in moderation can fit into a healthy diabetes diet when paired with proteins, vegetables, and fats. Homemade versions provide an opportunity to tweak ingredients and create healthier alternatives as well.

Practice caution if indulging, pay attention to your body's response, and avoid overdoing it. But you don't necessarily need to avoid tamales completely with mindful eating strategies and portions. Through balance and moderation, you can still participate in food traditions you love.

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.