This hearty beef stew is the perfect way to warm up on a chilly day. It’s low-carb, full of rich flavor, and so easy to make — everything comes together in one pot!.
The moment I feel a chill in the air, I start craving rich and hearty stews. There’s nothing quite like a big bowl of comfort to warm you up.
This low-carb beef stew has to be one of my favorite options. The delicious flavors of the beef and veggies really infuse into the broth as it cooks. Not to mention, everything comes together in one pot!.
But can a hearty stew really be low in carbs? Yes, it can! The trick is to use low-carb turnips instead of high-carb, starchy potatoes.
The turnips will be so soft and tasty after cooking in the broth that no one will ever guess they aren’t potatoes.
Enjoying Healthy, Diabetes-Friendly Beef Stew
When the weather turns chilly, there’s nothing more comforting than a hearty bowl of beef stew. Packed with tender beef, carrots, potatoes and rich gravy, beef stew seems like the ultimate cold weather meal. But is this hearty classic off limits for people with diabetes? Or can some clever recipe tweaks allow diabetics to enjoy beef stew as well?
In this detailed guide we’ll explore how people with diabetes can incorporate beef stew into their diet. We’ll discuss the benefits of lean beef recipe modifications to reduce carbs and tips for diabetes-friendly prep methods. You’ll learn how beef stew can be made appropriate for diabetes meal plans with a few simple ingredient swaps and preparation techniques. Let’s dive in!
Why Lean Beef Can Be A Healthy Choice For Diabetics
To understand how beef stew can be diabetes-friendly, we first need to know why beef is a smart protein choice for people with diabetes. Contrary to popular belief, lean cuts of beef offer several health advantages:
-
Beef is high in protein but contains no carbs, so it doesn’t significantly impact blood sugar levels. Protein promotes satiety, curbing appetite.
-
Lean beef is an excellent source of nutrients like iron, zinc, selenium and vitamin B12. These support energy, immunity and heart health.
-
Choosing grass-fed beef provides anti-inflammatory omega-3 fatty acids that protect against diabetes complications.
-
Replacing refined carbs with beef reduces the glycemic load of meals, improving blood sugar control.
The key is choosing lean cuts like round, loin, sirloin or flank steak. These are lower in saturated fat than fattier cuts like ribs, brisket or chuck. Limit portions to 4-6 ounces per meal. With smart choices, beef can be part of a balanced diabetic diet.
Recipe Modifications To Reduce Carbs In Beef Stew
Traditional beef stew recipes have potatoes as the primary vegetable, which significantly increases the carb content. Some easy ingredient swaps can help lower the carbs:
-
Replace potatoes with turnips or rutabagas. These root veggies have a similar texture with fewer digestible carbs.
-
Use small whole onions instead of potato chunks to add flavor and texture.
-
Add lower-carb vegetables like cauliflower, green beans, cabbage or zucchini noodles.
-
Skip the starch-heavy pearl onions and baby carrots; use regular diced carrots instead.
-
Adjust seasonings to rely less on sugary barbecue sauce or ketchup for flavor.
-
Use a low-carb beef gravy thickened with xanthan gum instead of a flour-based gravy.
-
Serve stew over cauliflower rice or zucchini noodles instead of pasta or potatoes.
With simple tweaks like these, people with diabetes can enjoy this comforting classic without spiking their blood sugar.
Choosing The Best Beef Cuts For Stew
Picking the right cut of beef is also key to creating a nutritious, diabetes-friendly stew. Here are some tips:
-
Select lean stewing beef or cubed chuck roast trimmed of excess fat.
-
Choose grass-fed or organic beef for higher omega-3s.
-
Opt for single-ingredient beef without added sugars or preservatives.
-
Look for beef labelled “Choice” or “Select” grade rather than “Prime”, which has more marbling.
-
Purchase beef from the butcher counter instead of pre-cut for better portion control.
-
Refer to labels and select beef with the lowest saturated fat percentage per serving.
Keeping portions around 4-6 ounces of beef per serving ensures you get its benefits without overdoing it. Slow braising is key to making lean beef cuts deliciously tender.
Tips For Diabetes-Friendly Cooking Methods
Here are some diabetes-friendly cooking tips for your stew:
-
Brown the beef well to enhance flavor before slow cooking.
-
Sauté veggies in broth or oil instead of butter to reduce saturated fat.
-
Skip added sugars and unnecessary thickeners like cornstarch or flour.
-
Cook at low heat for several hours until beef is fork tender.
-
Chill stew after cooking so fat solidifies and can be removed before reheating.
-
Add fresh herbs near the end to preserve nutrients and flavor.
With smart prep methods, you can create a balanced beef stew tailored for diabetes meal plans.
Considering Lower-Carb Alternatives To Beef
While lean beef makes a great stew base, people with diabetes may want to vary their protein sources. Here are some lower-carb beef alternatives:
Chicken: Use boneless chicken thighs or breasts to create delicious chicken stew.
Pork: Opt for tender pork shoulder or pork loin to mix it up.
Fish: Use firm fish like halibut, cod or tuna for seafood stew.
Plant-based: Try plant proteins like beans, lentils, tofu or tempeh.
Veggie-only: Focus on low-carb veggies like cauliflower, zucchini, cabbage, etc.
No matter what the protein source, the keys are controlling portions, limiting starchy ingredients like potatoes and selecting healthy cooking techniques. With a few easy tweaks, beef stew can be diabetes-friendly comfort food.
The Takeaway: Enjoy Beef Stew In Moderation
Beef stew may seem off limits, but with some simple recipe adjustments like skipping potatoes, limiting carb-heavy veggies and choosing lean beef, people with diabetes can enjoy this hearty classic in moderation.
Controlling portions and pairing it with non-starchy vegetables instead of bread or rice is key. Grass-fed beef provides protein for satiety and important nutrients like iron, zinc and vitamin B12. With the right ingredients and preparation methods, beef stew can be part of a healthy diabetes diet.
As with any dietary changes, consult your healthcare provider to discuss food choices that fit your nutritional needs and diabetes management plan. They can offer guidance on optimal portion sizes and carb counts for your stew recipes. With smart planning, you can still enjoy the hearty comfort of beef stew despite your diabetes diagnosis.
Reducing the carbs in this recipe
At 11 net carbs per serving, this recipe is already pretty low-carb. If you’re following a low-carb diet, there are a few extra steps you can take to cut the carbs even more.
The first option is to reduce or omit the carrots. A medium carrot has around 4. 5 net carbs, and there will be about half a carrot per serving.
You could also just give them all the carrots if you’re making this stew for people who don’t care as much about carbs.
Next, consider reducing the amount of turnips. They make the stew very hearty instead of potatoes, so I don’t think you should leave them out completely.
The turnips add about 20 net carbs to the whole recipe, or 5 net carbs per serving. You could cut the amount in half to reduce the turnips to 2 net carbs per serving.
Feel free to play around with the ingredients to best suit your way of eating!
Stews are a great meal to make ahead of time and enjoy throughout the week. The flavors will deepen even more overnight!.
Any leftover stew can be stored covered in the refrigerator for up to 5 days. To reheat, put your serving in a large pot over medium-low heat and heat the stew slowly until it reaches the temperature you want.
How to make low-carb beef stew
Ready to see how this delicious one-pot stew comes together?
For a super-easy cooking process, I like to start by prepping all of my ingredients. That way, I can just add them as I need them!.
Step 1: Heat a cast iron Dutch oven over high heat. Add 1 tablespoon of oil.
Step 2: Season the beef with salt and pepper.
Step 3: Put one layer of beef in the pan and sear it for a few minutes until it’s nicely browned. Remove the beef from the pan and set aside.
Step 4: Put in another tablespoon of oil and then the carrots, onions, garlic, and fresh thyme. Mix well and cook until the onions are tender.
Step 5: Add the vinegar. Scrape any brown bits off the bottom of the Dutch oven.
Step 6: Add the broth, beef, bay leaves, turnips, and butter. Mix well, then bring everything to a boil.
Step 7: Once the mixture is boiling, reduce to a simmer. Cook for 45 – 60 minutes until the turnips and beef are tender.
Ladle into 4 bowls, garnish with fresh thyme if you like, and enjoy!
13 Diabetic Friendly Comfort Foods
FAQ
Is beef good for diabetics?
Is beef stew meat healthy?
Can diabetics eat stew and dumplings?
What meat does not raise blood sugar?
Can diabetics eat chicken noodle & beef stew?
Whether you’re the chicken noodle type or a beef stew fan, these flavorful diabetic soup and stew recipes will hit the spot — without adding extra carbs and calories to your diabetes meal plan.
Can someone with diabetes eat steak occasionally?
To choose cuts of meat with less marbling, steak can certainly fit into a diabetes diet in moderation. A general recommendation is that people should stick to no more than two to three servings per week.
How do you make a low-carb beef stew?
This hearty beef stew is the perfect way to warm up on a chilly day. It’s low-carb, full of rich flavor, and so easy to make — everything comes together in one pot! Heat a cast iron dutch oven over high heat. Add 1 tablespoon of oil. Season the beef with salt and pepper.