After a day of feeling like crushing my boss’s head on the wall for the extra loads of work, I returned home to some shepherd’s pie with some bursting umami flavor and those sticky lentil and onion fillings—comforting me in ways I can’t describe with words—it was as if my husband knew what I faced at the day’s work. That was my story yesterday.
Shepherd’s pie is an Irish gift that I am forever grateful for, but being diabetic, is it ideal? As diabetics, we are bound to prioritize low-carb foods, although that comes at the price of constant lethargy. However, it is necessary to manage the condition effectively.
This article explores everything you need to know about shepherd’s pie for diabetics: whether it is safe, the amount to consume, and more.
Disclaimer: This material is presented for the purpose of education and should not replace the professional medical advice of your healthcare provider.
What is shepherd’s pie?
Shepherd’s pie was borne from experiments by Irish women with leftovers of ground meat, mashed potatoes, and mirepoix vegetables around the 1800’s. In present times, savory shepherd pies are made with broth, tomato paste, Worcestershire sauce, minced lamb pork filling with mashed potato toppings, and garnished with carrots, celery, onions, and peas—think chicken pot pie without a crust.
There are no rules to the ingredients used in making shepherd’s pie, as different chains and restaurants add their own unique twist; some may even substitute lamb for beef, but a common constant is mashed potatoes.
Is Shepherd’s pie healthy?
The healthiness of shepherded pie is heavily dependent on the ingredients used. You must modify the traditional ingredients to ensure they soothe your health plan. Shepherd’s Pie has a total fat of 9.3 grams on average, 174 mg of sodium, and 140 calories, of which 80 are from fat, 30mg of cholesterol, 8.4 grams of total carbs, 2.1 grams of fiber, and 6.9 grams of protein per 100 gram serving.
The nutritional value is not unhealthy per se; however, it boasts loads of fats, which could be cut down if you substitute the high-fat lamb meat for lean protein like turkey or beef. Also, some recipes use sour cream or cheese, which may not be easy on lactose-intolerant individuals and contribute largely to the saturated fat content.
Shepherd pies usually have good amounts of veggies that contribute decent dietary fiber to the dish. As for the potatoes, you could use Irish potatoes with them back on, which would add more vitamin C to the dish. In making the mashed potatoes, substitute butter for olive oil. Then, for your gravy, choose a low-sodium broth and serve it with sides like salad to make the dish even richer in nutrients.
Is Shephered’s pie good for diabetics?
Shepherd’s pie is good for diabetics. It has a relatively low carb content but is rich in proteins and fiber from the veggies, and it contains loads of fats that prevent glucose from digesting quickly into the bloodstream—negating blood sugar spikes.
While the media often focuses on the negative aspects of fats in our foods, for diabetics, fats could be quite beneficial. Fat is an important macronutrient needed for the proper functioning of the body, like the brain, the absorption of fat-soluble vitamins, and even hormone production.
A meal rich in fats, protein, and fiber can never go wrong for a diabetic if consumed moderately.
For people who may intend to swap out lamb meat for beef, turkey, or any other lean meat, this would significantly reduce the fat content. So, consider adding lots of veggies and lean meat to your shepherd’s pie to make it a great diabetic snack.
Another substitution you may consider is to swap the Irish potatoes for sweet potatoes, which have a lower glycemic index.
Can diabetics eat shepherd’s pie? Summing up
Diabetics could enjoy a serving of shepherded pie with no worries at all. The pie is packed with macronutrients like proteins and fats, which are effective in preventing blood sugar spikes by slowing down how fast glucose is absorbed into the body.
FAQs
Is shepherd’s pie good for type 2 diabetics?
Type 2 diabetic patients may experience abnormal blood sugar spikes (which can cause damage to nerves, organs, and blood vessels) as a result of the insulin not being utilized as it should. Hence, there is a need for a balanced diet rich in fats, proteins, and fiber from complex carbs for effective management of the condition, and shepherd’s pie is one such dish.
Is shepherd’s pie good for diabetics with type 1 diabetes?
Type 1 diabetics could enjoy shepherd’s pie relative to their insulin shots and carb quota for the day.
