Is pea soup good for diabetics? It is an age-old question that many people with diabetes may have, especially during the cold winter months when a warm bowl of soup can be very comforting.
So, if you are one of the 74 million Indians who have diabetes and want to know the impacts of pea soup on your blood sugar levels and overall health, then you are in the right place.
This blog will discuss the pros and cons of pea soup for diabetics and provide some tips on enjoying it without compromising your diabetes issue. So, let’s begin!
Things To Know About Pea Soup
One of the common questions people with diabetes ask is: is soup good for diabetics? Yes, soup can be a great way to get more vegetables, protein, and fiber in your diet to regulate blood sugar levels and prevent complications. We are going to talk about pea soup for diabetes.
Pea soup is a delicious and nutritious broth enjoyed for centuries. Dried or split peas are legumes from the same family as beans and lentils. So, this soup is made from dried peas, soaked, and then cooked with various seasonings to create a thick and healthy soup.
Green peas and split peas are both Pisum Sativum plant family members. Two colors of split peas are yellow and green, and both are high in nutrients. So before discussing ‘Is pea soup good for diabetics or not?’, let’s know more about it:
- Source Of Vegetarian Protein: Peas are known for their high protein content, making them an excellent vegetarian protein-rich food for those looking to add more plant-based protein to their diet.
- Aromatic Taste: Its vibrant green color and distinct flavor set pea soup apart from other soups. The earthy sweetness of the peas combines perfectly with the savory notes of onions, garlic, and herbs. It’s no wonder this soup is a favorite among many people worldwide.
- Low In Fat: Pea soup offers several health benefits besides its great taste. Peas are low in fat and cholesterol-free, making them a heart-healthy choice for individuals with diabetes.
- Manage Blood Sugar: According to USDA, 100 grams of split pea contains 8.3 gm of dietary fiber. Which can help regulate blood sugar levels by slowing down the absorption of carbohydrates in the body.
- Boost Immunity: Furthermore, peas contain essential vitamins such as vitamin K, which is important in blood clotting; folate, which supports cell function; and vitamin C, an antioxidant that boosts immune health.
So, exploring whether pea soup is good for diabetics is relevant for making informed dietary choices. Let’s discuss the benefits of this soup in diabetes.
Moreover, while pea soup can be a part of a diabetic’s diet due to its fiber-rich and nutrient-packed nature. It should not serve as a stand-alone meal for individuals who are insulin dependent patients.
How Does Pea Soup Support Diabetic Health?
Pea soup is one of the traditional and healthy soups for diabetics. That is popular in many countries around the world. But what are the nutritional benefits of pea soup for people with symptoms of diabetes?
We have already discussed several pea soup benefits above, but is pea soup good for diabetics? Let’s find out:
1. Low Glycemic Index: The GI tells how fast a particular food increases blood sugar levels. The good news for pea soup lovers is that it has a relatively low glycemic index. It means consuming pea soup is less likely to cause significant fluctuations in blood sugar levels compared to high-GI foods.
2. Regulate Blood Sugar Levels: The high fiber content slows down the absorption of carbohydrates. Thus, preventing spikes in blood glucose levels after meals. This steady release of glucose into the bloodstream keeps the blood sugar levels stable throughout the day.
3. Prevents Diabetic Retinopathy: Pea soup can also provide vitamins and minerals, such as vitamins A, C, iron, potassium, and magnesium. Vitamins A and C can protect the eyes from diabetic retinopathy, which can cause vision loss.
4. Helps In Weight Loss: Pea soup can also be a low-calorie and low-fat option, beneficial to manage weight and obesity. Obesity is a major risk factor for type 2 diabetes, as it can cause insulin resistance and inflammation.
5. Reduces Calorie Intake: Pea soup can help you feel full with its high protein value that controls your appetite and calorie intake. It can also boost your metabolism and energy expenditure, which can help you burn more calories and fat.
Therefore, pea soup can be a good choice for diabetics, as long as it is prepared and consumed in a healthy way. Also, avoid adding ingredients high in carbohydrates, sodium, or fat, such as potatoes, cream, bacon, or ham. While finding out, “Is pea soup good for diabetics?’, let’s also read on to know its cons.
Understanding The Potential Risks Of Pea Soup For Diabetics
Pea soup can provide protein, fiber, vitamins, and minerals that can benefit people with diabetes. However, there are also some potential risks of pea soup for diabetics that you must know. Some of them are:
1. High Sodium Concern: One possible concern is the sodium content in commercially prepared pea soups. These can often contain high levels of sodium, which may not be ideal for those with diabetes who need to monitor their blood pressure, kidney function, and weight.
2. Carbohydrate Content: Peas have a low glycemic index (GI), which means they do not cause a rapid spike in blood sugar levels after eating them. However, soups with lots of starchy vegetables such as corn, peas, or potatoes may raise blood glucose.
3. Portion Size: Although pea soup can provide essential nutrients, consuming large portions might lead to excess calorie intake, potentially leading to weight gain or difficulty managing blood sugar levels.
4. Digestive Issues: Some people may also experience digestive problems such as bloating or gas after consuming legumes like peas. If you notice any discomfort after eating pea soup, speaking with a doctor or nutritionist about alternative dietary choices might be best.
So, potential risks and side effects are associated with the question, “Is pea soup good for diabetics?” However, you can minimize the risks by selecting low-sodium options without added sugars or unhealthy fats and practicing mindful portion control.
7 Tips To Include Pea Soup In Your Diabetic Diet
- Choose Low-GI Peas: Choose low-GI peas. Split peas have a lower GI than whole peas, and canned peas have a higher GI than fresh or frozen peas. Therefore, choose low-GI peas, such as split peas or fresh or frozen green peas, for your soup.
- Reduce Sodium: Consider preparing homemade pea soup to have better control over ingredients and reduce added sugars and sodium commonly found in canned varieties.
- Pair With Lean Protein: To balance the carbohydrates in pea soup, pair it with a source of lean protein such as grilled chicken or fish. This combination will provide a more well-rounded and satisfying meal while helping to stabilize blood sugar levels.
- Add Vegetables: Boost the nutritional value of your pea soup by adding an assortment of vegetables like carrots, celery, and spinach. These additions not only add flavor but also increase fiber content, aiding digestion and helping to regulate blood sugar levels.
- Portion Control Is Key: While pea soup can be a healthy choice for diabetics, it’s still important to practice portion control. Be mindful of serving sizes and avoid overindulging in large bowls of soup that could lead to spikes in blood sugar levels.
- Limit Added Ingredients: Be cautious with added ingredients like potatoes, corn, bacon, chips, sour cream, etc., which can contribute to higher carbohydrate content.
- Pair With A Side Salad: Complement your pea soup with a fresh, non-starchy salad to add variety, texture, and an extra dose of nutrients to your meal.
With these tips, you can reap the benefits of pea soup while maintaining stable blood sugar levels as part of a diet chart for diabetic patients. Also, regularly monitor your blood glucose levels to track how your body responds so you can make necessary adjustments.
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Conclusion
While discussing “Is pea soup good for diabetics?” we can say that Pea soup can be a nutritious addition to the diet of individuals with diabetes. Its low glycemic index and high fiber content make it a favorable choice for managing blood sugar levels.
However, you must take care of portion sizes when adding pea soup to your diabetic meal plan. While beneficial in moderation, consuming large quantities may lead to excessive carbohydrate intake and potentially impact blood sugar control.
You can always consult with our Fitelo experts for dietary guidance in diabetes. They can give personalized advice and help you create a balanced meal plan that includes foods like pea soup as part of a healthy lifestyle.
With this, you can take proactive steps towards optimal health while living with diabetes.
Shourya Lost 7 Kgs In 45 Days Achieving Normal Diabetes Level!
Shourya, an Amazon professional from Varanasi, was worried about her higher BMI and pre-diabetic condition, and she sought help from Fitelo’s dietitian. With a customized purely vegetarian pre-diabetic diet, in just 45 days, she lost an impressive 7 kgs and shed inches off her waistline. Even more remarkable is that her HBA1C levels, indicating diabetes control, returned to normal during the diet. Read her success story here:
Frequently Asked Questions
Does Pea Soup Raise Blood Sugar?
Certain foods, like split peas, benefit diabetics as they are low in glycemic index. So, pea soup with low carb content helps maintain stable blood sugar levels and ensures a consistent energy supply.
Is Pea Soup Good For Weight Loss?
Yes, pea soup can support weight loss due to its high fiber and protein content, promoting feelings of fullness and aiding in calorie control when part of a balanced diet.
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Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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