Warm up This Fall With Diabetic Approved Soups. If you’re like me, nothing puts you more in the mood for warm, tasty soups than fall weather. Spending a day outside raking and playing in the leaves is the perfect way to take advantage of the crisp fall air and adding to a warm soup to the stove i.e perfect compliment! The good news is that many soups have huge health benefits, and for people with diabetes a yummy broth makes the perfect snack or meal starter to level out blood sugar levels.
Start your meal with soup. Consommes are one of the most filling foods around, and a big bowl is a great way to avoid higher-calorie temptations. Many soups are low in calories and high in fiber, which makes them healthy and satisfying. According to a Penn State University study, women who had chicken and rice soup as a snack right before lunch consumed an average of 100 calories less than those who opted for a chicken and rice casserole with a glass of water.This equates to a 10 pound or more weight loss in just one year. And, for people with diabetes, this is the perfect diet addition to help you maintain a healthy body weight, which is good for your diabetes management.
Broth based soups filled with vegetables tend to have a lot fewer calories than cream or dairy based soups. These will be your best choices. The vegetables will give you vitamins and minerals you need, plus fiber to help you feel full. Look for vegetable, minestrone, or bean soups, which are all great, low calorie, high-fiber options. If you want to make your own, here are two of my favorite recipes:
Skinny White Bean Chili
Total Time: 45 Minutes
- 1 pound ground extra lean pork (white meat turkey, chicken or 90% lean sirloin)
- 1 Tablespoon Extra virgin olive oil
- 2 onions, chopped
- 3 green scallions, chopped
- 5 cloves garlic, chopped
- 2 (4 ounce) cans of green chiles
- 1 Teaspoon dried oregano
- 1 Tablespoon hot red pepper
- 4 cups low-sodium chicken broth
- 1 (14oz) can great North beans rinsed and drained, rinsed under cold water
- 1 cup part-skim Mozzarella cheese
- Spray a non-stick pan with Pam and cook the pork (or other meat preference) on medium high heat. Drain the pork and set aside.
- In a large stock pot, saut onions, garlic, and scallions in olive oil until transparent. Stir in the chilies, oregano and red pepper. Cook for another 3 minutes.
- Add low-sodium broth, pork and beans and bring to a boil.
- Reduce heat and cook uncovered for about 30 minutes.
- Remove from heat and stir in cheese until melted.
(Per serving: about 1/2 cup): 207 calories, 6g fat, 3g saturated fat, 14g carbohydrate, 6g fiber, 23g protein, 273mg sodium
Total Time: 35 minutes
- 1 small onion
- 4 carrots, peeled and diced
- 2 parsnips, peeled and diced
- 4 stalks celery, chopped
- 1 pound leftover cooked turkey, shredded
- 1 tablespoon fresh dill, chopped
- 1/2 teaspoon of salt
- 1/2 teaspoon of pepper
- 4 cups of chicken broth (or you can use homemade turkey broth by boiling the bones of your leftover bird in water with celery, onion, and carrot for a few hours)
- 2 cups water
- Place all ingredients except for the turkey in a large pot and bring to a boil.
- Reduce heat and simmer for 25 minutes. Then add turkey and simmer for 5 more minutes. Serve.
(per serving): 114 calories, 8 g carbohydrates, 2g fiber, 16 g protein, 2 g total fat, 0 g saturated fat, 592 mg sodium
Tanya Zuckerbrot, KeyVive Expert, Dietitian Specialist
Reproduced under the Fair Use exception of 17USC107