Potato Soup Recipes for People with Diabetes - Fiber, Nutrition Benefits

The Benefits of Potato Soup for People with Diabetes

Potato soup can be a delicious and nutritious addition to a diabetes-friendly diet. Potatoes are packed with vitamins, minerals, and fiber. By combining potatoes with vegetables and lean proteins, potato soup can be a well-balanced meal full of nutrients people with diabetes need, without spiking blood sugar. Let's explore some of the key benefits of potato soup for people with diabetes.

Potatoes are High in Fiber

One of the main benefits of potatoes for people with diabetes is their high fiber content. One medium potato with the skin on contains 3 grams of fiber. Fiber plays several important roles in managing diabetes:

• Fiber slows the digestion and absorption of carbohydrates, preventing blood sugar spikes.
• Fiber also promotes feelings of fullness and can help with weight control.
• Soluble fiber can help lower LDL cholesterol.

By including the potato skins when making soup, you can maximize the fiber content. The skins contain about half of a potato's total fiber.

Potatoes Provide Key Nutrients

In addition to fiber, potatoes also provide a range of vitamins and minerals:

• Potatoes are high in vitamin C, an antioxidant that supports immune function.
• They also contain vitamin B6, which plays a role in energy metabolism.
• The mineral potassium in potatoes helps control blood pressure.
• Potatoes provide iron, magnesium, zinc, and copper.

Potato soup made with low-fat milk or yogurt also adds calcium and vitamin D to the nutrition profile. By combining potatoes with vegetables like carrots, broccoli, and spinach, you can create a soup that incorporates a variety of healthy nutrients.

Potatoes Offer Resistant Starch

Potatoes contain a type of starch called resistant starch. As the name suggests, this starch resists digestion. Instead of being absorbed, it passes intact through the small intestine into the large intestine. Here it acts as food for the beneficial bacteria living in the gut.

Some key benefits of resistant starch include:

• It may improve blood sugar control and insulin sensitivity.
• It can support gut health and is considered a prebiotic.
• It may enhance satiety after meals.

Interestingly, cooled potatoes have higher amounts of resistant starch. That's because starch crystals form as potatoes cool. Therefore, enjoying potato soup chilled or reheated after refrigeration can boost the resistant starch content.

Include Protein and Healthy Fats

To make a balanced diabetes-friendly soup, potatoes should be combined with lean proteins and healthy fats. Good protein choices include boneless, skinless chicken breast, turkey, grass-fed beef, beans, lentils, tofu, or eggs.

For fat, use olive oil, avocado oil, or a bit of real butter. You can also top the soup with nuts or seeds like walnuts, almonds, pumpkin seeds, or chia seeds. Full-fat Greek yogurt adds protein, calcium, and healthy fats.

These additions help slow the digestion of carbs from the potatoes further and provide staying power. They also add valuable nutrients like plant-based omega-3s, vitamin E, magnesium, and zinc.

Focus on Low-Calorie Vegetables

One of the easiest ways to keep potato soup diabetes-friendly is to bulk it up with non-starchy vegetables. Options like broccoli, carrots, celery, mushrooms, tomatoes, spinach, kale, asparagus, cauliflower, and onions add nutrients without substantially increasing calories or carbohydrates.

Try using vegetable broth as the base for extra flavor. Garlic, herbs, and spices also amp up flavor without adding sugar or sodium. Keep salt to a minimum if you have high blood pressure.

Watch Portion Sizes

As with any carbohydrate food, it's important to be mindful of portion sizes with potato soup. Here are some tips:

• Stick to 12 - 1 cup per serving.
• Limit starchy add-ins like rice, pasta, or corn.
• Pair soup with non-starchy vegetables and lean protein.
• Avoid greasy croutons, bacon, heavy cream or cheeses.
• Skip the soda and have soup with water or unsweetened tea.

If dishing up from a pot, be sure to measure out a proper serving rather than eyeballing it. This prevents overeating.

Try Sweet Potato Soup

Sweet potatoes make an extra nutritious soup for people with diabetes. They have a lower glycemic index than white potatoes, meaning they don't spike blood sugar as dramatically. They also provide more fiber and antioxidants like vitamin A and beta-carotene. Experiment with adding spices like cinnamon, nutmeg, ginger, or curry powder to bring out the natural sweetness.

Recipes for Diabetic-Friendly Potato Soup

Here are some delicious and nutritious potato soup recipes that are perfect for people with diabetes:

Broccoli Potato Soup

This soup is packed with broccoli, a low-calorie vegetable that adds vitamin C and antioxidants. Greek yogurt provides protein and tang.

Ingredients:

• 1 tbsp olive oil
• 1 small onion, chopped
• 3 cloves garlic, minced
• 3 cups broccoli florets
• 3 cups low-sodium vegetable or chicken broth
• 2 medium potatoes, peeled and chopped
• 1/4 tsp dried thyme
• 1/4 tsp black pepper
• 1 cup 2% milk
• 1/2 cup nonfat plain Greek yogurt

Instructions:

1. Heat oil in a large pot over medium heat. Add onion and cook 5 minutes until soft.
2. Add garlic and cook 1 minute more. Then add broccoli, broth, potatoes, thyme and pepper. Bring to a boil.
3. Reduce heat and simmer 10-12 minutes until broccoli and potatoes are tender.
4. Carefully transfer soup to a blender and puree until smooth and creamy. Return to pot.
5. Stir in milk and warm through over low heat. Remove from heat and mix in yogurt. Season with more pepper if desired.

Zesty Chicken Potato Soup

Chicken breast provides lean protein and cilantro, lime juice, and jalapeno bring brightness and flavor without adding carbs.

Ingredients:

• 1 tbsp avocado oil
• 1 small yellow onion, diced
• 3 cloves garlic, minced
• 2 medium carrots, peeled and diced
• 2 stalks celery, diced
• 1 lb boneless, skinless chicken breasts
• 4 cups low-sodium chicken broth
• 2 medium russet potatoes, peeled and diced
• 1 tsp cumin
• 1/2 tsp oregano
• Juice of 1 lime
• 1 jalapeno, seeded and minced
• 1/4 cup chopped cilantro
• 1/4 tsp black pepper

Instructions:

1. In a large pot, heat oil over medium heat. Add onion and cook 5 minutes until softened. Add garlic and cook 1 minute more.
2. Add carrots, celery, chicken, broth, potatoes, cumin and oregano. Bring to a boil, the reduce heat and simmer 15-20 minutes.
3. Transfer chicken to a plate to rest.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.