Red beans, groundnuts, pumpkin soup and its health benefits
Healthy vegetarian soup - helps to manage blood sugar & cholesterol levels
One pumpkin (below 1 kg)
½ bowl red beans
½ bowl groundnuts
10 -15 small cubes rock sugar
10 bowls of water
Cut into small pieces
Wash the ingredients and start to cook
Bring to a boil and then reduce heat
Simmer for 1 – 2 hours
Servings: 2 - 3 persons
Note: Adjust the amount of sugar according to your taste. It would even be better to go without sugar for those who are diabetics.
The red beans are low in both glycemic index and glycemic load, which measure how foods affect blood sugar and insulin. The glycemic index (GI) is 29 and glycemic load (GL) is 7, based on a serving size of 150 gms of red beans. This makes them a healthy choice for those who want to stablize their blood sugar levels.
Researches have also found that the red beans surpass cultivated blueberries, cranberries and cherries in their antioxidant qualities.Due to its high content of soluble fiber, red beans can help to lower cholesterol levels as well.
Read more on the details of Red Beans.
Groundnuts, also known as peanuts, have high nutritional value, being rich in minerals, vitamins and antioxidants. The GI is 7 and GL is 0, based on a serving size of 50 gms of groundnuts.
Researches have shown that frequent consumption of groundnuts have numerous health benefits, such as lessened risk of cardiovascular and coronary heart diseases, protection against Alzheimer’s disease and age-related cognitive decline, reduced risk of colon cancer, prevention of gallstones, lessened risk of weight gain, etc.
(Note: Due to the oxalates in groundnuts, this food may not be suitable for individuals who have existing and untreated kidney or gallbladder problems.)
Read here for more details on Groundnuts.
The very low calories, no saturated fats and no cholesterol in pumpkin make it an ideal food to be included in our regular diet.
The pumpkin is also rich in anti-oxidants, dietary fiber, minerals and vitamins.
No doubt, its GI of 75 is high, but its GL of 3 is very low, based on a serving size of 80 gms (just a few pieces). Hence, it has negligible effect on the blood sugar level, making it a good vegetable for those with diabetes.
The traditional Chinese have always considered pumpkin as a good food for diabetics. Recent years’ researches have indicated that the pumpkin contains a compound that is able to promote the regeneration of damaged pancreatic cells in diabetic rats, thus improving the insulin levels in their blood.
Of course, further researches are needed to obtain scientific proof of the above findings. However, in the meantime, the potential of pumpkin extracts being able to control or aid in the blood glucose levels should not be totally ignored.
Alternative soup recipes
Pumpkin can go with different ingredients to make delicious and healthy soup recipes.
Do check out my other recipes, namely Pumpkin, sweet corn, water chestnuts Chinese soup recipe, and Seafood and pumpkin soup recipe.
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