With temperatures plummeting recently, the chill has spread across the country. In this season, nothing feels more comforting than a bowl of steaming hot soup. However, these warm, delicious broths can also be culprits behind blood sugar spikes. Diabetics should avoid the following types of soups.
1. High-sodium soups. Studies show that individuals with high salt intake face a doubled risk of developing diabetes when other lifestyle factors are similar. Additionally, type 2 diabetics consuming high-salt diets are more prone to cardiovascular diseases. Therefore, diabetics should strictly control salt levels when preparing soups and time salt addition carefully. It's recommended to add salt after the soup is cooked to ensure flavor while minimizing sodium content.
2. Overly prolonged simmering. While longer cooking times may yield richer flavors, many mistakenly believe this enhances nutritional value. In reality, extended simmering releases more nutrients, but amino acids and vitamins degrade under high heat, while purine levels may rise.Optimal simmering times are: 1.5 hours for meat, 30 minutes for fish, and 2 hours for bone broth.
3. Thickening soups with starch. The starch used for thickening rapidly raises blood sugar levels, potentially causing post-meal spikes in diabetic patients.
Diabetic individuals should focus on balanced ingredient combinations. Soups prepared with minimal oil, salt, and no thickening agents are generally suitable. Soups made with vegetables, egg drops, and tofu are particularly recommended due to their low energy and fat content. Consuming a bowl before meals can increase satiety and reduce overall food intake.