Should diabetics be having soup? Lentil soup is the least sexy name attributed to any meal; however, if you taste a well-made version, you are bound to request a second and possibly a third. But is lentil soup good for diabetics?
Diabetics measure and balance their carbohydrate intake in line with directives from their dietician and their specific type of diabetes. Carbs are not necessarily villains as preached by the media, as I can’t emphasize enough how lethargy could ruin my day if I don’t incorporate a certain amount of carbs into my diet.
This article encompasses everything you need to know about lentil soup for diabetics, including whether it is safe or not, the safe quantity to consume, and tips to make the dish more diabetic-friendly.
What is lentil soup?
Lentil soups are taste-bud-stunning soups made from mostly lentils, a little-sized legume that grows in pods. It comes in different colors (brown, yellow, black, green, or red). These legumes have a mild flavor and are versatile, leading to varieties of soups such as curried lentil soup, green lentil soup, Moroccan lentil soup, red lentil soup, etc.
To make a basic lentil soup, spices, carrots, onions, celery, and/or lemon
Is lentil soup healthy?
Lentil soup is a good treat for your body; it is nutritious and boasts loads of minerals, protein, and fiber, plus it is a low-fat soup. Lentil is a common source of protein for vegans, and my diabetic shepherd’s pie usually features a good deal of lentils.
The complex carbs in lentils, or the dietary fiber content, lower cholesterol levels and improve digestion. A cup of lentils could supply about 16 grams of fiber, over half of your daily value. These fibers could play a significant role in stabilizing your blood glucose levels.
Lentil soup is healthy for your heart as it contains magnesium, which aids in relaxing the blood vessels while also improving blood circulation. The lentils in the soup are also rich in folate, which prevents heart disease by lowering homocysteine levels.
Is lentil soup good for diabetics?
As a diabetic, when choosing or making a soup, prioritize recipes that include vegetables, lean proteins, legumes, whole grains, and broths with low sodium.
Lentils are protein-rich and fiber-rich, and have a glycemic index of 32, making them a great inclusion in any diabetic meal. Diabetics could have half to a full cup of lentil soup, as it is safe and can help regulate blood glucose levels.
The complex carbohydrates in lentils and the other vegetables in the soup are converted to glucose and absorbed into the bloodstream; however, this process is much slower and more stable than simple carbs found in refined grains, negating blood glucose spikes.
Further, proteins are macronutrients that play a pivotal role in preventing blood sugar spikes, as they slow down the rate at which carbs converted to glucose are absorbed into the bloodstream—negating blood sugar spikes.
What a diabetic can pair with lentils
Whole grain bread
Depending on your carb budget, you could sneak in whole grain bread or rolls to your lentil soup. They take the experience to another level as you go deep and mop. Prioritize bread with 3 grams of fiber per serving.
Lean proteins
Adding lean proteins to your soup promotes satiety. I favor turkey breast, grilled chicken breast, tofu, or fish, but you could use any meat of your choice, including high-fat pork.
Nuts or seed
You could make your soups have numerous textures, like a resin bran bowl, by adding some walnuts, almonds, sunflower seeds, or pumpkin seeds on top of your lentil soup. These nuts are rich in healthy fats, fiber, and proteins, which are essential for managing blood sugar.
Can diabetics eat lentil soup? Summing Up
Lentil soup is a great addition to your diet as a diabetic. It contains essential macronutrients pivotal to blood glucose regulation, such as proteins and fiber. It is also rich in complex carbs,, which convert to glucose slowly and enter the bloodstream in the same manner preventing blood glucose spikes and the lethargic feeling we get as diabetics.
Depending on your carb budget for the day, you could pair this awesome soup with some whole grain bread, salads, nuts, and meat of your choice to add more texture and make the food even more nutrient-dense.
