Broccoli soup
A bowl of dished vegetable soup with vegetables such as carrots, pumpkin, radish, mushrooms, broccoli helps add 70-80% water to the serving.
Vegetables rich in soluble fiber (pectin, inulin) help slow down the absorption of glucose and improve insulin sensitivity.
In particular, vegetable soup that does not use too much oil, less starch, is quick and easy to digest, very suitable for type 2 diabetes patients in hot weather.
Soluble fiber also contributes to feeding beneficial gut bacteria, thereby reducing systemic inflammation and improving long-term blood sugar control.
Dilute oatmeal porridge with green vegetables
Oatmeal is a low GI grain (about 55) and contains beta-glucan, a fiber that has the ability to slow down the absorption of carbohydrates, reducing insulin response after eating.
People who eat diluted oatmeal congee every morning have a 15-20% lower blood sugar level after meals than those who consume white starch.
Cooking thin congee also helps provide more water, replenish electrolytes, and is easy to digest, suitable for people who eat poorly in hot weather.
Can be cooked with spinach, Malabar spinach or Malabar spinach to increase potassium, magnesium, and minerals to help lower blood pressure and reduce the risk of insulin resistance.
Red bean soup
Red beans contain a lot of insoluble fiber and polyphenols, which help control blood sugar effectively. Polyphenols in red beans help inhibit the alpha-glucosidase enzyme, thereby slowing down the conversion of carbohydrates into glucose in the small intestine.
When cooking red beans in a dipped sauce (msugarized), this dish not only adds water but also helps reduce cravings for snacks and increase satiety for a long time. In particular, red beans also contain plant protein, which helps maintain muscle mass and stabilize blood sugar after meals.
Chia seeds and unsweetened coconut milk
Soaked chia seeds bloom to form a natural gel rich in soluble fiber.
Chia seeds help reduce blood sugar after eating by up to 20% thanks to their ability to create layers that slow down the absorption of glucose in the intestines.
When combined with diluted coconut milk (choose a non-sugary version), this cau not only refreshed but also provides good fats and minerals such as magnesium, helping to support the functioning of the pancreas.
Bitter melon soup stuffed with meat
Bitter melon (bitter melon) has been shown to contain compounds such as charantin, vicine and polypeptide-P, which have insulin-like activity.
Bitter melon can help reduce HbA1c and fasting blood sugar in patients with type 2 diabetes after 12 weeks of use.
Bitter melon soup stuffed with minced lean meat, thinly cooked with light spices helps cool, provide water, and cool the liver, an organ that plays an important role in blood sugar metabolism.
