Beef stew can be a very healthy and delicious meal option for people with diabetes. With the right ingredients and preparation methods, beef stew can fit into a diabetic diet when consumed in moderation. In this article, we’ll explore the benefits of beef stew for diabetics, how to make it diabetes-friendly, and some tasty recipes to try.
An Overview of Beef Stew Nutrition
Beef stew is typically made by braising beef and vegetables in a flavorful broth. This results in tender, fall-apart beef and vegetables that have absorbed all the delicious flavors.
Some of the most common ingredients in beef stew recipes include:
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Beef – chuck roast or stew meat work best. Leaner cuts are lower in fat.
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Onions and garlic – provide flavor.
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Carrots – contain fiber, vitamins A & C.
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Celery – adds crunch and fiber.
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Potatoes – starchy, so subbing turnips or cauliflower is better for diabetes.
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Tomatoes – provide vitamin C and lycopene.
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Broth – use low-sodium versions.
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Herbs and spices – boost flavor without added salt.
When made with lean beef and lots of vegetables, beef stew offers some great nutritional benefits:
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Protein – beef provides filling protein to help manage hunger.
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Fiber – from veggies like carrots, celery, onions.
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Vitamins & minerals – especially vitamin A, C, potassium.
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Antioxidants – from ingredients like tomatoes and garlic.
So nutrient-dense beef stew can be a very healthy choice! Now let’s look at how to fit it into a diabetic diet.
Tips for Making Beef Stew Diabetes-Friendly
While beef stew can be nutrient-rich, it also contains carbohydrates that can impact blood sugar levels. Here are some tips for keeping your beef stew diabetes-friendly:
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Use lean cuts of beef. Choose chuck roast, bottom round, or top sirloin steak. Trim off any visible fat. This reduces saturated fat and calories.
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Load up on non-starchy veggies. Fill your stew with carrots, celery, onions, mushrooms, turnips, cabbage, etc. They provide vitamins, minerals, and fiber without spiking blood sugar.
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Avoid or limit starchy veggies. Potatoes, corn, and peas are higher in carbs/starches. Substitute turnips or cauliflower instead. Or enjoy small portions of potatoes occasionally if blood sugar allows.
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Use low-sodium broth. Choose low-sodium beef or vegetable broth. Limiting excess sodium is important for heart health.
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Skip the noodles. Don’t add egg noodles or dumplings to your stew, as they add unnecessary carbs.
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Enjoy in moderation. Stick to 1-11⁄2 cups per serving. Pair with non-starchy veggies or salad.
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Count carbs. Most beef stew recipes have 15-30g net carbs per serving. Work this into your daily carb allowance.
Delicious Diabetes-Friendly Beef Stew Recipes
Here are two delicious beef stew recipes from reputable diabetes sites that highlight the healthy tips above:
Slow Cooker Beef Stew
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Uses lean beef stew meat
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Features carrots, celery, onion, mushrooms
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Uses low-sodium beef broth
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Omits noodles/dumplings
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15g net carbs per serving
This American Diabetes Association recipe produces tender beef and vegetables flavored with thyme and pepper. It comes together easily in the slow cooker.
Beef Stew (Low-Carb)
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Uses lean cubed beef stew meat
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Contains onion, carrots, turnips (no potatoes)
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Makes it in one-pot for easy cooking
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Just 11g net carbs per serving!
This recipe from Diabetes Strong uses turnips instead of potatoes to lower the carbs. It comes together in one pot for simple cooking.
Tips for Enjoying Beef Stew with Diabetes
Here are some final tips to keep in mind when fitting beef stew into your diabetic diet:
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Check blood sugar before eating to determine if you need to bolus insulin. The carbs in beef stew can vary quite a bit.
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Measure your portions to stay within your personal carb limits.
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Pair with a tossed salad or non-starchy veggies like broccoli, asparagus, etc.
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Avoid soda, bread, or dessert to balance out the carbs.
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Leftovers make an easy lunch – just reheat single portions.
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It freezes well, so make a big batch and freeze in portions.
With smart substitutions and controlled portions, beef stew can be a healthy and delicious option for people with diabetes! Choose lean meats, load up on low carb veggies, and limit starchy add-ins. This allows you to enjoy a comforting stew now and then while still sticking to your diet.
Frequently Asked Questions
Can diabetics eat beef stew?
Yes, beef stew can be part of a healthy diet for diabetics when prepared properly. The key is choosing lean beef, using lots of non-starchy vegetables, and limiting potatoes or noodles. Enjoying small-to-moderate portions and counting carbs allows diabetics to work beef stew into their meal plan.
Is beef stew good for diabetics?
Beef stew can be a good option for diabetics because it provides protein, vitamins, minerals, and antioxidants from ingredients like beef, carrots, onions, tomatoes, and garlic. When prepared with less sodium and healthy substitutions, beef stew delivers nutrition without spiking blood sugar too much.
What can I use instead of potatoes in beef stew?
Some lower carb alternatives to use instead of potatoes include turnips, parsnips, cauliflower, cabbage, mushrooms, or celery root. Turnips are a popular option because they become tender when cooked and take on the flavor of the stew.
Should diabetics avoid stew?
Diabetics don’t necessarily have to avoid stew if they make smart modifications. Choosing leaner meats, limiting potatoes/corn/peas, and pairing it with a salad or non-starchy veggie allows diabetics to work stew into their diet in moderation. Checking carb counts and blood sugar is important too.
Is it OK to make beef stew in a slow cooker?
Yes, slow cookers work very well for making beef stew. The low, slow cooking results in extremely tender beef and vegetables infused with delicious flavor. Lean roasts like chuck or bottom round work well. Follow a recipe from a reputable diabetes resource for balanced nutrition.
The Bottom Line
Beef stew can be a diabetes-friendly option when prepared properly. Choose lean cuts of beef, load up on non-starchy vegetables, use low-sodium broth, and avoid noodles or dumplings. Swapping turnips for potatoes and enjoying modest portions allows you to fit beef stew into your diabetic diet. With balance and moderation, diabetics can enjoy fall-apart tender beef stew during cooler weather.