Is split pea soup good for diabetics? Blood sugar control is important and necessary, especially for people with diabetes. Sometimes it is difficult to control blood sugar, but fortunately there are foods that can help you in this way. One of these delicious and nutritious foods is split pea.
Diabetes is a chronic disease that affects millions of people worldwide. Effective management of diabetes includes a healthy diet, regular exercise, and in some cases, medication. One of the questions that are often asked by diabetic patients is whether split pea soup is suitable for them or not.
In this article from humanhealthmag, we investigate the effect of split pea soup on blood sugar control in diabetic patients. First, we will examine the nutritional value of split pea and its effect on the glycemic index. Finally, we have recommendations for the consumption of split pea soup in diabetic patients.
What Are Split Peas?
In previous article, we talkes about tricks to stimulate appetite in the elderly. Before answering the question Is split pea soup good for diabetics? It is better to know what are split peas? Split peas are actually peas that have been dried and split into two halves to speed up cooking and softening. This makes split peas cook faster and fit better in foods. Split peas are considered legumes and are rich in protein and fiber. This nutritious seed can be used as a vegetable protein source in the diet and used in a variety of foods such as soups, soups, salads and other main dishes. There are two main types of split peas:
- Green split peas: This type of peas has a slightly sweet flavor and is bright green in color.
- Yellow split peas: This variety is more mild and is bright yellow in color.
Nutritional Value of Split Pea
Is split pea soup good for diabetics? split pea is low in calories, but contain several essential vitamins, minerals, and other nutrients. They are also rich in fiber and plant protein. A cup of cooked split pea includes:
- Calories: 134
- Fat: 0.35 grams
- Carbohydrates: 25 grams
- Fiber: 8.8 grams
- Protein: 8.58 grams
- Iron: 2.46 milligrams (mg) or 14 percent of the Daily Value (DV)
- Magnesium: 62.4 mg or 15% of the DV
- Potassium: 434 mg or 9% DV
- Zinc: 1.9 mg or 17% of the DV
- Vitamin C: 22.7 mg or 25% of the DV
- Folate: 101 micrograms (mcg) or 25% of the DV
- B6: 0.346 mg or 20% of the DV
- Vitamin K: 41.4 mcg or 35% of the DV
Is Split Pea Soup Good for Diabetics? Properties of Split Pea
Is split pea soup good for diabetics? Fortunately, we must say that yes, peas can be useful for type 2 diabetes. High-fiber diets, such as those rich in high-fiber legumes such as peas, have been shown to protect against type 2 diabetes. Also, studies show that high-fiber diets can help promote healthy blood sugar levels in people who already have diabetes. A study of 395 subjects with type 2 diabetes found that dietary fiber intake was associated with a reduction in hemoglobin A1c (HbA1c), an indicator of long-term blood sugar control. High fiber intake was also associated with higher levels of heart-protective HDL cholesterol, lower body weight and a smaller waist circumference.
Split peas have a relatively low glycemic index (GI). This index measures the speed of blood sugar increase after eating food. Research has proven that diets with a very low glycemic index are useful for controlling blood sugar levels. In addition, peas are rich in fiber and protein, which can be useful for controlling blood sugar.
Split peas have a significant amount of fiber, which has been proven to have many benefits for human digestion. First of all, fiber feeds the good bacteria in your gut, which keeps it healthy and prevents the growth of unhealthy bacteria. This reduces the risk of several common gastrointestinal diseases, including inflammatory bowel disease, irritable bowel syndrome, and colon cancer. Additionally, most of the fiber in chickpeas is insoluble, meaning it doesn’t dissolve in water, but acts as a bulking agent in your digestive tract. It means that it increases the weight of stool and helps food waste to pass through your digestive system faster
Abundant fiber in broken chickpeas increases the motility of the digestive tract as well as intestinal health and thus prevents constipation. It is also effective in preventing wrinkles, Alzheimer’s, arthritis, bronchitis and osteoporosis. Peas contain anti-inflammatory substances and are also a rich source of omega-3 in the form of ALA, vitamin C and vitamin E, all of which are effective in reducing inflammation and preventing the aforementioned diseases due to their compounds.
Is Split Pea Soup Good for Diabetics? Vitamins in Split Pea
Green peas have all kinds of vitamins and these vitamins are more in raw peas. One cup of raw peas contains 58 mg of vitamin C, which provides 65% of the daily requirement for men and 77% for women. While the same amount of cooked peas has 23 mg of vitamin C. Peas are also rich in B vitamins. One cup of cooked or raw chickpeas provides about one-third of the thiamin you need each day and 20 to 25 percent of the recommended daily intake for riboflavin, niacin, vitamins and folate.
Minerals in cooked split peas
Is split pea soup good for diabetics? Cooked peas have more minerals than raw peas. One cup of cooked chickpeas has 2.5 mg of iron, 62 mg of magnesium, and 187 mg of phosphorus, but raw chickpeas have 2 mg of iron, 48 mg of magnesium, and 157 mg of phosphorus. These minerals support your blood, muscle and bone health, and nervous system. One cup of cooked or raw chickpeas contains about 2 milligrams of zinc, which provides an antioxidant mineral that speeds wound healing.
Due to the presence of many antioxidants, peas neutralize the effects of free radicals in the body. Peas are effective in preventing the aging process. Peas have anti-inflammatory properties and prevent skin wrinkles. Peas are an excellent source of vitamin C, which is very effective for collagen production. Collagen is a type of protein that keeps the skin healthy
Amnesia is one of the diseases of old age where part of the memory is lost and this disease shows itself. Dementia can be controlled. Daily consumption of peas ensures the health of the nervous system. Peas have vitamin K that prevents Alzheimer’s disease.
How to Freeze Peas
First, you need to remove the skin of the peas and divide them into two halves. Pour water in the pot until it boils. After the water boils, pour the split peas into the boiling water. Note that the amount of peas should be such that the water does not stop boiling. After boiling for a minute, drain the peas and pour cold water on them or leave them in the open air to cool.
After the split peas cool down, you need to pack them. Use disposable freezer bags or zip-tops for packaging. Put peas in each bag according to your needs for each meal and after removing the air inside the bag, put the packed peas in the freezer. You can store split peas in the freezer for 8 to 12 months at a temperature of -18.
Is Split Pea Soup Good for Diabetics? Split Pea Soup Recipe
Now that we understand how useful split peas can be for people with diabetes, we are going to teach you how to make homemade delicious split peas soup.Some elderly people have difficulty swallowing food. This problem, called dysphagia (Difficulty Swallowing), can have many causes. Split peas soup is one of the easy to swallow foods for elderly.
Ingredients for Making Split Pea Soup
- A teaspoon of olive oil
- One large chopped onion
- Two and a half cups of chicken broth
- Three quarters of a teaspoon of dry tarragon
- Half a teaspoon of salt
- Ground black pepper as needed
- Frozen split peas 280 grams
- Four teaspoons of low-fat yogurt
How do You Make the Best Split Pea Soup
Put olive oil in a large pot on low heat. Add the onion and close the lid, stirring occasionally until soft (about 5 minutes is enough). Add chicken broth, spices and tarragon and let it boil. Then add the split peas and let them cook until their ice is opened.
Puree the soup using a blender or electric meat grinder. If you want to serve it hot, put it on the heat and stir, and then serve it in your favorite dish.
If you want to serve it cold, pour the soup into a closed container and leave it in the refrigerator to cool. In any case, before serving, add the yogurt and stir until it is uniform. For decoration, you can add a spoonful of yogurt on each bowl and decorate by sprinkling some dried herbs, a lemon slice, some mint leaves or parsley.
Concluding Remarks
Is split pea soup good for diabetics? Split pea is a nutritious type of legume that is rich in several nutrients such as plant protein, fiber, folate, iron and magnesium. Because peas provide a number of essential nutrients, adding them to your diet can benefit your health in a number of ways, including reducing the risk of heart disease, supporting healthy digestion, and weight loss. In short, split pea soup can be a useful food option for diabetics, provided it is prepared and consumed correctly.
FAQs
Is Split Pea Soup Good for Diabetics?
The short answer is: yes, with caution! Split pea soup can help control blood sugar due to its high fiber content, but its glycemic index is also important. It is better to prepare the soup with low-carb vegetables without adding too much fat and use low-fat proteins.
Is It Possible to Add Spices to Split Pea Soup?
Yes, you can add different spices like turmeric, black pepper and cumin to split pea soup to make it taste better. In addition to flavoring, these spices also have anti-inflammatory properties.
Can Split Pea Soup be Prepared at Home?
Yes, split pea soup is easy to make at home and allows you to control the ingredients and ensure that it is healthy.