Low Glycemic Blood Sugar Balancing Soup
A soup that contains a balance of fiber, protein, healthy fats, and complex carbohydrates is what you’ll want if you want to control your blood sugar levels and keep them from falling too low. These components can give consistent energy and stabilize blood sugar levels. This is how to make a blood sugar-friendly soup:
Components:
One tablespoon of olive oil (for good fat)
One small onion, chopped, two cloves of garlic, minced, one medium carrot, one celery stalk, one
medium zucchini, and one cup of chopped spinach or kale (for fiber)
Half a cup of lentils, which are high in fiber and protein
One can (15 oz) of unsweetened diced tomatoes
Four cups of vegetable broth (or, for more protein, chicken broth)
Half a teaspoon of turmeric, which has anti-inflammatory qualities
Half a teaspoon ground ginger
Half a teaspoon crushed cumin
To taste, add salt and pepper.
1 tablespoon of fresh lemon juice
Half a cup of cooked quinoa (optional for extra fiber and protein)
Fresh herbs (choice of cilantro or parsley)
Directions:
Get the vegetables ready: In a large pot, heat the olive oil over medium heat. Sauté the chopped garlic and onion for two to three minutes, or until they are tender.
Include the vegetables: Cook for a further five to seven minutes, or until the veggies start to soften, after adding the diced carrots, celery, and zucchini.
Add Tomatoes and Lentils: Add the diced tomatoes and lentils, stir, and then pour in the stock. Bring to a boil.
Season the Soup: Stir in turmeric, cumin, ginger, salt, and pepper. Lower the heat and simmer uncovered for 25-30 minutes, or until lentils are cooked.
Add Greens and Quinoa (optional): Stir in the spinach or kale, and quinoa (if using). Continue cooking for a further 5 minutes until the greens wilt and the quinoa is heated thoroughly.
Finish with Lemon Juice: For a zesty taste, squeeze in the lemon juice just before serving.
Serve: Top with cilantro or fresh parsley and serve hot.
The Reason This Soup Lowers Blood Sugar:
Fiber-Rich Vegetables and Lentils: Fiber helps minimize blood sugar rises and falls by slowing the absorption of sugar into the bloodstream. Because of their high protein and fiber content, lentils are excellent for controlling blood sugar.
Healthy Fats: Olive oil delivers healthy monounsaturated fats that enhance metabolic health and normalize blood sugar levels.
Ginger and turmeric are anti-inflammatory spices that have been demonstrated to improve insulin sensitivity and control blood sugar.
Quinoa (Selective): Quinoa is a whole grain that is high in fiber and protein. Its low glycemic index helps to avoid blood sugar crashes and spikes.
This soup is delicious, nutritious, and ideal for anyone trying to keep their energy levels consistent.
Nutritional Value Estimated per Serving (1 cup):
Ingredients like non-starchy veggies and healthy fats that aid in blood sugar stabilisation are commonly included in low-glycemic blood sugar balancing soups. A 1-cup (240ml) portion of a popular variety, like a vegetable and lentil soup with leafy greens and good fats, has the following approximate nutritional value:
Approximately 150–200 kcal Approximately 20–25g of carbs About 6–8g of fiber (which slows the absorption of glucose) ~3-5g of naturally occurring sugars About 8–12g of protein Approximately 5-8g of fat Nuts, avocado, or olive oil provide healthy fats. Approximately 400–600 mg of sodium (depending on the broth and spices) Glycemic Index: Low, ranging from 30 to 50, depending on the components.