Is Chicken Pot Pie a Good Option for Diabetics? Tips to Enjoy

Evaluating Chicken Pot Pie for a Diabetic Diet

Chicken pot pie is a comfort food favorite across many cultures. But is this dish a smart choice for people with diabetes? There are a few factors to consider when determining if chicken pot pie can be part of a healthy diabetic diet.

Carbohydrates in Chicken Pot Pie

One of the biggest dietary concerns with diabetes is controlling carbohydrates. Chicken pot pie contains several carb-heavy ingredients:

• Pie crust - Made from refined flour, a carbohydrate-rich ingredient.
• Potatoes - Starchy vegetables that can spike blood sugar.
• Carrots - Contain natural sugars.
• Peas - Also contain carbohydrates.
• Thickener - Milk or flour is often used to thicken the filling.

When consuming carbohydrates, it's important to pay attention to portion sizes. A large slice of chicken pot pie can contain around 60-90 grams of total carbs. That's a significant percentage of the daily carb intake which is typically around 45-60 grams per meal for diabetics.

Strategies to Reduce Carbs

There are some ways to enjoy chicken pot pie while limiting carbs:

• Skip the pie crust and serve the filling over cauliflower rice or mashed cauliflower.
• Use a low-carb alternative for the crust such as almond flour or chickpea flour.
• Load up on non-starchy vegetables like spinach, kale, green beans, etc.
• Use milk or low-carb thickeners like xanthan gum instead of flour.
• Stick to a 1/2 cup portion size.

With some modifications, chicken pot pie can be a diabetic-friendly way to get vegetables, protein, and comfort food flavor.

Fats and Sodium

Beyond carbs, chicken pot pie can be high in saturated fat and sodium, which people with diabetes should limit. Some tips:

• Use reduced-fat ingredients like milk and cheese.
• Choose healthier fats like olive oil for the crust.
• Limit salt and high-sodium ingredients like canned soup.
• Load up on veggies to balance the fat.
• Stick to a modest portion size to control calories.

Whole Grains

Refined flour in the pie crust spikes blood sugar. Choose whole grain options:

• Whole wheat pie crust.
• Added oats or oat flour to crust.
• Cauliflower "crust" or zucchini crust.
• Portobello mushroom cap as lower carb crust.

While not as low carb as other options, a whole grain crust can slow absorption of glucose.

Healthy Proteins

Chicken provides lean protein, an important part of a diabetic diet. Other protein options include:

• Shrimp, salmon, or white fish.
• Turkey or lean ground beef.
• Tofu or tempeh.
• Beans like chickpeas or lentils.

Avoid fatty proteins like bacon or sausage which can worsen insulin resistance.

Non-Starchy Vegetables

Loading up on non-starchy vegetables boosts nutrition and fiber:

• Spinach, kale, chard
• Broccoli, cauliflower
• Carrots, celery, onions
• Brussels sprouts, green beans
• Peppers, mushrooms, tomatoes

Go easy on starchy veggies like potatoes and peas which contain more carbs.

Ingredient Swaps

With some easy ingredient swaps, chicken pot pie can be diabetes-friendly:

• Cauliflower instead of potatoes
• Zucchini noodles or spaghetti squash to replace pasta
• Greek yogurt or nut-based sauce instead of cream
• Almond flour crust instead of refined flour
• Low-sodium chicken broth rather than cream soup

Dessert-Style Chicken Pot Pie

For a lower carb dessert, try making individual chicken pot pies by baking the filling in a ramekin without a crust. Top with whipped cream for a hint of sweetness.

Other Diabetic Meal Planning Tips

Beyond modifying chicken pot pie, there are other meal planning strategies to better manage diabetes:

Focus on Fiber

Getting enough fiber helps control blood sugar spikes. Aim for 25-50 grams of fiber per day from:

• Non-starchy vegetables
• Berries
• Nuts and seeds
• Beans and lentils
• Whole grains
• Chia seeds and flaxseed

Protein at Every Meal

Eating protein foods like fish, poultry, eggs, yogurt, beans, and tofu helps manage hunger and prevents blood sugar spikes. Get 20-30 grams per meal.

Healthy Fats

Focus on unsaturated fats like olive oil, avocados, nuts, seeds, and fatty fish which reduce inflammation and insulin resistance:

• Use olive or avocado oil for cooking.
• Snack on nuts and seeds.
• Eat salmon or sardines twice a week.
• Use full-fat salad dressings and mayo.
• Add chia seeds and ground flax to foods.

Portion Control

Being mindful of portion sizes can help manage calories and carbs. Use smaller plates, weigh and measure foods, and control snacking.

Read Labels

Reading nutrition labels helps identify sneaky sources of carbs, sodium, and sugar in packaged foods.

Meal Planning

Planning weekly meals and snacks makes it easier to make diabetic-friendly choices and prepare balanced meals.

The Bottom Line

Chicken pot pie can be enjoyed as an occasional treat by those with diabetes by controlling portions, choosing healthier ingredients, and balancing it with low carb foods. With some simple modifications, chicken pot pie can be a delicious and diabetes-friendly comfort food option.

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.