Hamburger Cook-out with Diabetic Relatives

Type II diabetes runs in both my family and my husband's. When the family gets together to have a casual dinner, it can get difficult to choose an economical meal that is safe for the adults who have special dietary needs, and that will still please the kids. We like to do burgers in the summer. They are easy to prepare and won't break the budget. But can our diabetic relatives eat hamburgers without worrying about their health?

The answer is, most emphatically, yes! You can opt for chicken or turkey burgers, but diabetics can safely consume a real beef hamburger from time to time if it is prepared correctly.

Fat content in hamburger meat

How much fat is in your burger meat depends on a couple of different factors, including where you live and what the label says. In Canada, regular ground beef contains a maximum of 30 percent fat. Medium ground beef can have up to 23 percent fat, whereas lean has a maximum of 17 percent. Extra lean ground beef can have no more than 10 percent fat. Medium and lean ground beef are recommended for making burgers, but ask your diabetic relatives before you shop. Some, like my mother in law, must eat extra lean beef.

Regulation of ground beef in the United States varies from state to state. Some lean ground beef can have as much as 30 percent fat, says Bonnie Liebman of the Center for Science in the Public Interest (CSPI.) The average fat content for lean ground beef sold in the United States is 21 percent; for extra lean the fat content drops to 17 percent. If you live in the US and are concerned about diabetes, you may want to contact a dietitian to ask what type of burger meat to buy.

Fat is not always a villain

Despite their reputation, fats are a necessary part of a healthy diet. Fat contributes to the production of hormones and nerve tissues, and it helps the body absorb fat soluble nutrients like vitamins A, D, E and K. The essential fatty acids (EFAs) contained in certain foods have many beneficial effects on health; they must be taken in through diet or supplements, because the human body is not capable of producing them. Your meals should contain some fat, but you may want to opt for lean beef when cooking burgers for your diabetic relatives.

Portion size for your burgers

Canada's Food Guide recommends two daily servings of meat or meat alternatives for women aged 14 and older, and three for men. A serving of meat is 75g (2.5 oz) or 125 mL (a half cup.) A cooked portion looks like a deck of cards, or two tubes of lipstick. Please remember your relatives may have already eaten eggs, nuts or peanut butter, legumes or tofu earlier in the day, and cannot necessarily eat a quarter pound burger. Use a half-cup measure to be sure your patties are a healthy size.

Choosing the right bun

Many of us consider the bun an integral part of the hamburger. But it is important to be aware that with some bread products, one unit is actually more than a single serving as counted on a food guide or dietary plan. A hamburger bun or English muffin might count for two servings, while a bagel may be the equivalent of four slices of bread. This can be a problem for diabetic people, who must be careful about the amount and source of carbohydrates they eat in a day.

Try to think of alternatives to the standard hamburger bun. At a recent family BBQ, we had what my mother in law calls "skinny buns." These slimmer buns add fewer carbohydrates to the meal, and they were a real hit with everyone. If you get a multi grain variety they will add valuable fiber as well.

Sometimes the right bun might be no bun at all. You could opt for a side of brown rice or a tabouleh salad instead. Or try serving individual meatloaves, instead of the usual burgers. Offer baked squash or yams alongside the meat, or make a refreshing three-bean salad with crunchy bell peppers. The colour will liven up the meal, and the extra nutrients will be great for everyone. No one will even miss the buns!

Sources:

"A closer look at the % Daily Value." Health Canada food labelling fact sheet

"Ground beef 101." Canadian Beef information web site

Bonnie Liebman, "The great ground beef deception: what's lean depends on where you are." BNET

John A. Milner and Richard G. Allison, "The role of dietary fat in child nutrition and development." Journal of Nutrition