Khaberni - With the drop in temperatures, many look forward to wearing heavy clothes and preparing a pot of soup. Soup is not just a delicious choice for warming up, but it can also be a healthy addition to the diet.
The right soup recipe can provide all the necessary nutrients and help control blood sugar levels, according to the Eating Well website.
Many types of soup are rich in healthy ingredients like protein, fiber, and antioxidants.
They are also low in saturated fats, which is important due to the close link between heart disease and diabetes. Nutritionists recommend five types of soups that enhance health and hydration for diabetes patients - in addition to recommendations for selecting the best ones.
1. Lentil Soup
Lentil soup is an excellent choice because it is rich in fiber and plant protein and low in saturated fats. In this context, nutritionist Vandana Sheth explained that one cooked cup of lentils provides 18 grams of protein and 16 grams of fiber. She added, "This nutritional profile makes it rich in elements, satisfying, and suitable for blood sugar levels."
One study clarified that consuming a 110-gram portion (about one cup) of cooked lentils can reduce blood sugar levels after meals by up to 20%.
2. Minestrone Soup
Minestrone soup represents a complete meal rich in fiber, vegetables, and plant protein. Nutritionist Jessica Degour, a specialist in diabetic care and education, noted that these properties make it an excellent choice when trying to control blood sugar levels.
If one is concerned about the carbohydrates in the pasta found in traditional Minestrone dishes, Degour suggested selecting whole wheat pasta for more fiber or substituting it with other whole grains.
3. Chili Soup
The nutritional benefits of chili can be enhanced by adding a lot of chopped vegetables for more fiber, and replacing beef with chicken or turkey to reduce the total saturated fats in the dish.
Nutritionist Alyssa Patcheco explained, "Thanks to the chicken and beans, it is rich in protein and fiber to maintain stable blood sugar levels, giving a feeling of fullness."
4. Puréed Vegetable Soup
The contents of a pot of puréed vegetable soup can include a variety of vegetables from broccoli to tomatoes or carrots. Puréed vegetable soup aids in blood sugar control due to its rich fiber content and antioxidants fighting inflammation.
Note that many vegetable soups are also rich in nutrients that support immunity, such as vitamins A and C, and are generally lower in carbohydrates.
5. Chicken Soup
Chicken soup is an ideal comforting food. It provides warmth and is a nutrient-dense option to boost the immune system, is easy to prepare, and low in carbohydrates. Nutritionist Gina Jones recommends using bone broth to obtain additional protein, vitamins, and minerals.
Important Tips
Experts offer important tips that will help in choosing the right soup that supports healthy blood sugar levels:
• Scrutinizing ingredients: With diabetes, it can be easy to focus only on calorie and carbohydrate content of food. Degour also recommends reviewing soup ingredients, explaining that "choosing a soup that contains a low-fat protein source (chicken or beans), plenty of vegetables (like carrots or onions or other vegetables) and carbohydrates from whole grains (like brown rice or quinoa or farro) ensures a balanced meal suitable for diabetes patients."
• Adding fiber: Fiber makes the soup more filling by slowing down digestion, allowing glucose to be absorbed gradually. These nutrients also support a healthy gut microbiome, a key factor in immune health.
• Checking sodium carefully: Whether someone is buying canned soup from the store or ordering it from a fast-food restaurant, the soup may be high in sodium. Choose canned soup labeled "low sodium" or "no added salt" as much as possible. For homemade soup, use low sodium broth and reduce the amount of salt added during cooking.
• Reducing saturated fats: Sheth stresses that "choosing a soup with a lower amount of saturated fats helps support heart health, which is also important for diabetes patients."
