Friday, November 12, 2010

Soup & Diabetes?

Here is a question I recently received from

I was diagnosed with type 2 diabetes last spring.  I enjoy eating hearty soups in the fall and winter months.  Can I still eat soup?  Are there any soups that are better for me to eat than others?

Answer: Suffering from diabetes doesn't mean you have to deprive yourself from many foods. In fact, everything in moderation is key in a healthy diet. Soups are nourishing meals to choose from and most are low in fat and calories. They are also a nutritive way to eat vegetables since vitamins are retained in the broth as opposed to cooked vegetables which sometime leak out the vitamins in the cooking water. Soups are excellent for people suffering from diabetes since the antioxidants present in vegetables and garlic help repair the damage by the high blood sugar levels in the body.

Opt for recipes that include:
  • Nonstarchy vegetables such as zucchini, broccoli, cauliflower and onions. These carry lots of nutrients and are low in carbohydrates and calories.
  • Add legumes such as beans, peas or lentils for fiber and protein. Fiber is especially beneficial when trying to control blood glucose levels.
  • Choose low-sodium broth and use spices instead of salt to flavor soups. Herbs like coriander, lemon grass, ginger and garlic contain powerful antioxidants to help fight against aging and disease.
  • Choose lean meats like skinless chicken breast or change it up a bit with shrimp. With its low fat and calorie content, shrimp offers beneficial doses of omega-3 fatty acids, vitamin B12 and niacin as well as being a rich source of iron.

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