Related articles

Healthy Eating When You Have Diabetes: Top Tips to Keep in Mind

Common Myths and Facts

Source verywealth.com l Egg and vegetable

A diet for diabetics doesn’t need to be complex nor devoid of your favourite foods. It just needs to be a smartly assimilated diet that is prepared in consideration of factors contributing to or used in the prevention of diabetes. For instance, a common myth surrounding diabetes is that you must avoid sugar completely, whereas the fact is you can enjoy your treats just as long as you plan well and restrict your hidden sugar content.

Similarly, instead of cutting your carbs down, focus on whole-grain carbs owing to their high fibre content to digest slowly, and keep the blood sugar level even. Another myth is that you need to consume a high protein diet, however, according to popular research, eating too much protein, especially animal protein can lead to insulin resistance. A healthy diet includes fats, carbs and proteins all in moderate quantities for a balanced diet.

Focused Food Group

Source intermountainhealthcare.org l Woman eating bowl of fruit

With different types of diabetes, no two people have the same kind of diabetes and neither can you have a common diabetes diet! Choose healthy carbs to consume like whole grains, fruits, vegetables, pulses like lentils, chickpeas and beans, unsweetened yogurt and milk. Consume healthy fats from avocados, flax seeds, olive oil, fish oils and nuts. The more fresh fruits and veggies you eat, the better, avoid juices and instead go for whole fruits. Eat fish, shellfish, turkey or organic chicken. Limit your refined carbs like white bread, pasta, rice, sodas, packaged meat, candies and snacks and focus on high fibre complex carbs.

Smart Sweets Consumption

Source dlife.com l Choosing healthy diet

Despite having diabetes you can consumer sugar albeit in a healthy manner. The key is to moderate! For instance, reduce your craving for sweets by slowly cutting down the sugar in your diet to allow your taste buds to adjust, cut back on the other carb-heavy foods in the same meals as your dessert, add healthy fats like peanut butter, yogurt, nuts or ricotta cheese to your dessert, avoid sweets as standalone snacks and combine with a meal instead. Most importantly, when you eat dessert, savour each bite, so you’re less likely to overeat! Keep a lookout for the hidden sugar on the food labels.

Best Soups for Diabetics: Healthy, Filling and Yummy!

Oats and Vegetable Broth

Source tarladalal.com l Oats and Vegetable Broth

A healthy broth of sautéed veggies and oats cooked with water and seasoned with salt and pepper, this oats and veggies broth is not only nutritious but also provides an abundant amount of vitamin C:

Ingredients:

  • ½ cup quick cooked rolled oats
  • 2 tbsp each finely chopped capsicum, tomatoes, cauliflower, carrots and cabbage
  • 2 tsp oil
  • ¼ cup finely chopped onion
  • 2 tsp finely chopped garlic
  • 1 tsp finely chopped green chilly
  • 2 tbsp finely chopped coriander
  • ¼ cup finely chopped parsley
  • Salt and pepper to taste
  • 2 tsp lemon juice.

Method:

  • Begin by heating oil in a pan and then add the onions, garlic and green chilly, and sauté on medium flame for a minute.
  • Next, add all the veggies and sauté on medium flame for another minute.
  • Then continue the process by adding the cooked oats, and sauté for 1 more minute on medium flame.
  • Now, add 3 cups of hot water, salt and pepper and mix all the ingredients together, cooking them for a couple of minutes on medium flame, while stirring every now and then.
  • Add the coriander and parsley, mix well and continue cooking the broth for another minute.
  • Add lemon juice and mix well.
  • Your oats and vegetable broth is ready to be served.

Vegetarian Minestrone Soup

Source cookwithmanali.com l Vegetarian Minestrone Soup

Packed with deliciousness in every spoon, this vegetarian minestrone soup is super-easy to make with an abundance of nutritious veggies:

Ingredients:

  • 1½ tbsp olive oil (extra light)
  • 2 finely chopped garlic cloves
  • ½ cup diced onion
  • ½ cup chopped celery
  • ½ cup diced carrots
  • 1½ cups chopped spinach
  • ⅔ cup cannellini beans
  • 1½ cups crushed tomatoes
  • ¾ elbow pasta (dry)
  • 6 cups veg broth
  • 2 tsp grated parmesan cheese
  • 1¾ tsp Italian seasoning
  • ¼ tsp black pepper
  • Salt to taste
  • Fresh basil and grated parmesan for garnishing

Method:

  • Add olive oil in a pan set on medium heat and when the oil gets hot, add the chopped garlic and sauté for 30 seconds.
  • Next, add the onions and celery and sauté for a couple of minutes.
  • Continue cooking with the carrots and salt, cook for 2 minutes or till the veggies begin to soften.
  • Next, add the beans and mix the ingredients well.
  • Add the crushed tomatoes, Italian seasoning, vegetable broth and mix everything well.
  • Now, add the elbow pasta, stir and cover the pan, letting it simmer for about 5-6 minutes.
  • Take the lid off and add the spinach, black pepper, grated cheese and mix everything, covering the pan again.
  • Continue cooking for another 5-6 minutes.
  • The minestrone soup is ready to be served, topped with a garnish of basil and grated parmesan.

Clear Broccoli and Carrot Vegetable Soup

Source yummyfoodrecipes.in l Clear Broccoli and Carrot Vegetable Soup

A delicious brew of mushrooms, broccoli and pak choy, this clear broth is flavourful and simple to make, add a dash of hot sauce to it and glass noodles, and it becomes even more wholesome!

Ingredients:

For the Vegetable Stock:

  • ¼ cabbage
  • 1 medium onion
  • 1 carrot
  • 2” celery
  • 4-5 mushrooms
  • Salt to taste

For the Soup:

  • ¼ cup cabbage
  • 4-5 mushrooms
  • ¼ cup corn kernels
  • 1-2 heads pak choy
  • 4-5 florets broccoli
  • Salt and pepper to taste.

Method:

  • To begin with, for the vegetable stock, heat the oil in a deep pan.
  • Dice the onions and slice the carrot and add to the pan and sauté it all on high heat.
  • Next, add chopped celery, leek, mushrooms (quartered) and stir well.
  • Add some salt to taste, plenty of water and keep to boil for about 30 minutes.
  • The stock is ready to be strained for use.
  • For the soup, take 3 cups vegetable stock in another deep pan, add chopped cabbage, quartered mushrooms and corn to it.
  • Tear the pak choy into bite-sized pieces and add to the stock.
  • Cook it all for about 2-3 minutes.
  • Next add the broccoli, salt and pepper and let it boil for 3 minutes.
  • The soup is ready to be served.

Creamy Mushroom Soup

Source vegrecipesofindia.com l Creamy Mushroom Soup

A one-pot soup recipe, the creamy mushroom soup is easy to cook and is comforting during the winters and equally delicious in any other season:

Ingredients:

  • 200 gm button mushrooms
  • ⅓ cup finely chopped onion
  • ½ tsp finely chopped garlic
  • 1 bay leaf
  • 1-2 pinch ground nutmeg powder
  • 1 cup water
  • 1 cup whole/full fat milk at room temperature
  • 6 tbsp low fat cream
  • 1 tbsp whole wheat flour/maida
  • 2 tbsp butter
  • 2 tsp chopped coriander
  • Salt and freshly crushed black pepper to taste
  • 1 tsp finely chopped parsley/thyme or basil.

Method:

  • Begin by melting the butter in a heavy saucepan.
  • Then add the bay leaf to sauté till it turns fragrant.
  • Next add the onions and garlic & then sauté till they soften and turn translucent.
  • Cook the mushrooms next, and continue till the mushrooms release water, sauté till the water dries up and the mushrooms turn golden brown.
  • Add the flour now and sauté for 4 minutes, stirring on low-medium flame, till the raw flour aroma vanishes.
  • Next, add the black pepper and mix well.
  • To make the soup now, add water and then the milk.
  • Let it simmer on low-medium flame.
  • As the soup begins to thicken, stir occasionally.
  • Continue simmering for another 4-5 minutes and then add the cream and chopped parsley.
  • Simmer the mushroom soup for another couple of minutes, stirring it.
  • Switch off the flame and sprinkle the nutmeg powder and stir it well.
  • The creamy mushroom soup is ready to be served hot with some garnishing.

Lentil and Tomato Soup

Source bbc.co.uk l Lentil and Tomato Soup

A wholesome and hearty lentil and tomato soup, this broth is packed with fibre and makes up for 2 portions of your 5 fibrous foods a day, each with a serving of 200+ kcal packed with proteins, carbs, fat and salt as well:

Ingredients:

  • 1 cup red lentils (washed and grit removed)
  • 2 cups vegetable stock
  • 1 can chopped tomatoes
  • A dash of salt and pepper each
  • 1 tbsp fresh coriander

Method:

  • Gather all the ingredients. Place the lentils in a large saucepan with the stock and bring to a boil, letting it cook for about 10 minutes.
  • Cover the lid next, lower the flame and let it simmer for another 15 minutes.
  • Next, blend the lentils, stock and tomatoes with fresh herbs in a blender and blitz till it becomes smooth.
  • Return the soup to the saucepan and reduce till you achieve the desired thickness.
  • Season the soup with salt and pepper to your liking and serve hot, drizzled with some cream.

Barley Soup

Source delishably.com l Barley Soup

An excellent source of dietary fibre that includes both soluble and insoluble components, barley contains essential minerals, vitamins and comes low in fat. According to verified research, the beta glucan soluble fibre from barley promotes healthy blood sugar that slows down glucose absorption.

Ingredients:

  • 2 tbsp pearl barley
  • 2 tbsp masoor dal
  • 2 tsp oil
  • 2 tbsp minced garlic
  • 1 medium sized onion
  • ¼ cup carrot finely chopped
  • ½ small tomato
  • 2 tsp coriander leaves
  • Salt and pepper to taste.

Method:

  • Wash and soak the barley and dal overnight and keep all the veggies chopped finely.
  • Heat the oil in a pressure cooker, add the onion and garlic and sauté till the onion turn transparent.
  • Now, add the washed dal, barley, carrots, salt & 3½ cups water and pressure cook for about 3-4 whistles.
  • Once the pressure releases naturally, open the cooker and mash the contents slightly.
  • Add the tomatoes and coriander leaves with pepper powder to taste.
  • Serve hot with garlic bread on the side.

Spinach, Mushroom and Carrot Soup

Source tarladalal.com l Spinach, Mushroom and Carrot Soup

An energetic mouthful of strong flavours and crisp texture, the spinach, mushroom and carrot soup is crunchy, tongue tickling and wholesome from the word go!

Ingredients:

  • 2 cups shredded spinach
  • ½ cup sliced mushrooms
  • ½ cup carrot juliennes
  • 2 tsp oil
  • 2 tsp finely chopped garlic
  • 2 tsp soy sauce
  • Salt & pepper to taste

Method:

  • Heat oil in a deep saucepan and add the garlic to sauté on medium flame for a few seconds.
  • Next, add the spinach, mushrooms and then sauté on high flame for a couple of minutes.
  • Now, add the carrots, soy sauce, 2½ cups water, salt & pepper, mix all the contents well and cook on medium flame for 4 minutes, stirring it occasionally.
  • Your spinach, mushroom & carrot soup is ready to be served.

Fresh Corn and Potato Chowder

Source tasteofhome.com l Fresh Corn and Potato Chowder

Comforting and flavourful, this wholesome chowder is made of fresh sweet corn and tender potatoes, making it simply irresistible and tempting you to have it right off the stove!

Ingredients (Ideal for 6 Servings):

  • 1½ cups fresh sweet corn kernels
  • 1 tbsp butter
  • 1½ cups chopped onion
  • 3 tbsp all-purpose flour
  • 3 cups low sodium chicken broth (reduced)
  • 3 medium cubed tomatoes
  • 1¼ cup divided (half-n-half) cream
  • 2 onions thinly sliced
  • ½ tsp salt
  • ¼ tsp fresh ground pepper
  • 1 tbsp minced parsley

Method:

  • Begin by heating the butter in a large saucepan on medium-high flame.
  • Then add onion, sauté for 2-4 minutes till the onion turns tender.
  • Add potatoes, corn and chicken broth along with 1 cup cream, onions, salt and pepper and bring it all to a boil.
  • Reduce the heat next, let it simmer (covered) for 12-15 minutes or till the potatoes turn tender.
  • In a small bowl, mix flour and the remaining cream and baste it till it becomes smooth and then stir it gently into the soup.
  • Bring it to a boil again, stirring continuously, cook and stir for another couple of minutes and then garnish with parsley.
  • The corn and potato chowder is ready to be relished at leisure!

Chicken & Vegetable Soup

Source detoxinista.com l Chicken & Vegetable Soup

Particularly wholesome and delicious, the chicken and vegetable soup is healthy and packed with low-carbs. Simple yet nutritious, it has an amazing flavour:

Ingredients:

  • 1 tbsp ghee
  • 1 chopped onion
  • 2 minced garlic cloves
  • 1 pound boneless chicken breast, cut into 1" chunks
  • 1 cup chopped carrots
  • 1 cup chopped celery stalk
  • 1 cup fresh green beans (chopped into 1”)
  • 1 tsp dried thyme
  • 2-3 tsp fine sea salt
  • Fresh ground black pepper to taste
  • 4 cups water

Method:

  • In a large saucepan, heat the oil on medium flame and gently sauté the onion, garlic and chicken for about 5 minutes, till the chicken turns tender and starts losing its colour.
  • Add the carrots, celery and green beans, thyme, 2 tsp salt, ground pepper and water.
  • Next, bring it all to a boil and then lower the heat, covering the pot with a lid.
  • Let the soup simmer until the chicken is cooked and the veggies turn tender, which is about 20-25 minutes.
  • Season the soup with salt and pepper to taste and serve warm.

Creamy Cauliflower Soup

Source indiaveggiedelight.com l Creamy Cauliflower Soup

Easy to make, rich and creamy, the cauliflower soup is ideal for a weight loss dinner and makes for a low carb diet, when you’re craving for something warm and comforting:

Ingredients:

  • 3 cups cauliflower florets
  • 1 chopped onion
  • 4 minced garlic cloves
  • 1 tbsp butter/olive oil
  • 2 cups stock
  • 1 bay leaf
  • ½ cup cram
  • ¼ tsp black pepper
  • Salt to taste
  • 2 tbsp cheddar cheese
  • ¼ tsp oregano

Method:

  • Heat the oil/butter in a large pot and then add the bay leaf, garlic and sauté for 30 seconds.
  • Next, add the onions and sauté until they soften.
  • Now, add the cauliflower florets, potatoes, veg stock, black pepper and salt.
  • Allow it to simmer for about 25 minutes or till the veggies turn soft.
  • Remove from the heat and add cream, cheese and stir well.
  • Remove the bay leaf and puree the soup with a hand blender until you reach a smooth consistency.
  • Adjust the seasoning to your liking and then serve the soup with a garnish of onion, oregano and more cheese!

Bonus Tips: Top Tips to Control Diabetes

Source timesofindia.indiatimes.com l Top Tips to Control Diabetes

There are many things that affect your blood sugar levels hence keeping a check on these can be quite challenging. From food to physical activity to medication and existing ailments, a lot of factors can affect your diabetic condition. Here are some top tips to help you manage diabetes better:

  • Food: While healthy eating is the cornerstone for a healthy life with or without ailments. However, if you have diabetes then you need to be aware of how food affects your blood sugar levels, and how the quantity and combination of specific food types affect your condition further. Count your carbs and learn about portion sizes, make sure that your meals are well balanced and avoid sugary beverages.

  • Exercise: Engaging in physical exercise makes your muscles use glucose for energy and helps your body use insulin more effectively, which in turn, works on lowering your blood sugar level. Look at an exercise plan that befits your lifestyle with an apt balance of muscle strengthening and aerobic exercises. Keep a check on your blood sugar levels, stay hydrated and be in regular consultation with your doctor regarding your exercise plan, medication course and diet control.

  • Medication & Illness: Being sick leads to your body producing increased stress related hormones which can also raise your blood sugar levels as can changes in your diet and normal routine. In addition, your medication, the timing and dosage also have a considerable impact. It is important that you manage any existing illnesses and follow their relevant medical recommendation along with a diabetic specific medication course as advised by your doctor timely and in a regulated manner. Avoid consuming alcohol without your doctor’s consent.

Related articles

From our editorial team

Monitor Your Diet and Eating Habits Strictly If You Have Diabetes

As would have been evident by now, if you have diabetes you need to monitor and manage your diet strictly under advice of your doctor. However, this does not mean that you deny yourself tasty and delicious food. We hope you would have decided which soup recipe from the ones given in this guide, you would like to try out first. Stay connected with us for more such engaging content.