Chicken Pot Pie: A Comfort Food with High Glycemic Impact

Chicken pot pie is a beloved comfort food that combines tender chicken, vegetables, and creamy sauce in a flaky pastry crust. While it certainly satisfies our taste buds, it’s important to understand its nutritional profile and glycemic impact, especially for those monitoring their blood sugar levels.

Glycemic Index and Load

With a Glycemic Index (GI) of 85.2, chicken pot pie falls into the high GI category. Foods with a GI above 70 can cause a rapid spike in blood sugar levels. Additionally, its Glycemic Load (GL) is 18.74, which is also considered high (anything above 20 is high, 11-19 is medium).

This high glycemic impact is primarily due to the refined flour in the crust and the starchy vegetables often included in the filling.

Nutritional Profile (per 100g serving)

• Calories: 255
• Protein: 9.24g
• Fat: 13.5g
• Carbohydrates: 24g
• Fiber: 2g
• Sugar: 3.33g
• Net Carbs: 22g

Health Implications

The high GI and moderate GL of chicken pot pie make it a food that can cause significant blood glucose fluctuations. For people with diabetes or insulin resistance, this means it should be consumed in moderation and ideally paired with lower GI foods or protein to help mitigate the blood sugar spike.

The fat content (13.5g per 100g) is substantial, contributing to the calorie density of this dish. While some of this fat may come from the chicken, a significant portion likely comes from the buttery crust.

Making Healthier Choices

If you enjoy chicken pot pie but want to reduce its glycemic impact, consider these modifications:

• Use whole grain flour or almond flour for the crust
• Increase the protein-to-carb ratio by adding more chicken
• Include more non-starchy vegetables in the filling
• Consider a crustless version or just use a top crust
• Eat a smaller portion alongside a salad or other fiber-rich vegetables

Conclusion

Chicken pot pie, with its high GI of 85.2 and GL of 18.74, is a food that can significantly impact blood sugar levels. While its 9.24g of protein per serving provides some nutritional benefit, the 22g of net carbs and 13.5g of fat make it a rich dish that should be enjoyed mindfully, especially for those managing their blood glucose levels.

As with many comfort foods, moderation is key. Understanding the glycemic impact of foods like chicken pot pie empowers us to make informed decisions about how and when to include them in our diet.