Hello, Diabetic Toolbox family! Renee here, and today, I want to share something I genuinely love—meal prep! Well, at least one delicious part of it. For about six months now, I’ve made a weekly ritual of preparing a big, hearty pot of soup as part of my meal planning. Not only has it become something I look forward to, but it has also revolutionized my afternoons, helping me kick those pesky sugar cravings to the curb. Here’s why adding soup to your weekly meal prep might be the game changer you’ve been looking for, especially if you’re managing diabetes or prediabetes.
3 Reasons Soup is Cost-Effective, Nutritious, and Great for Cravings
1. Budget-Friendly Goodness
Remember when our grandparents transformed a few simple ingredients into a delicious, nourishing meal? Soup beautifully continues this tradition. It’s budget-friendly because you can use affordable basics like beans, vegetables, grains, or leftover protein to make a satisfying meal that lasts all week long. Soup reduces waste, stretches your grocery dollars, and tastes even better after the first day!
2. Nutrient-Packed Comfort
Soup is one of the easiest ways to boost your nutrient intake. Packed with vegetables, lean proteins, and fiber-rich legumes, soups provide essential vitamins, minerals, and antioxidants necessary for overall health. Additionally, the liquid helps keep you hydrated and fuller for longer, which aids in managing your blood sugar effectively.
3. Satisfies Cravings
Afternoons can be the most challenging time to resist sugary snacks or salty temptations from the vending machine. Soup fills you up without weighing you down, providing warmth and a sense of satisfaction. The combination of fiber and protein helps keep cravings at bay and stabilizes blood sugar, ensuring you remain nourished and energized throughout your day.
Soup and Diabetes Management
When it comes to managing diabetes, soups are your secret weapon. They help stabilize blood sugar levels because the fiber-rich vegetables and protein slow digestion, preventing sugar spikes. Choosing broth-based soups over creamy varieties ensures lower calories and fat, which is crucial for weight management and overall diabetes control.
Recipe: Delicious Chicken Noodle Soup (with Vegan Option!)
Ingredients:
- 1 tbsp olive oil
- 1 onion, diced
- 3 cloves garlic, minced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 8 cups low-sodium chicken broth (use vegetable broth for vegan)
- 2 cups cooked shredded chicken (substitute chickpeas or firm tofu for vegan)
- 1 cup whole-grain noodles
- Salt and pepper, to taste
- Fresh parsley, chopped (optional)
Instructions:
- Heat olive oil in a large pot. Add onions, garlic, carrots, and celery. Sauté until softened, about 5 minutes.
- Pour in broth and bring to a boil. Reduce heat and simmer for 15 minutes.
- Add chicken (or chickpeas or tofu) and noodles. Cook until noodles are tender, about 10 more minutes.
- Season with salt and pepper, and sprinkle fresh parsley before serving.
Now it’s your turn! What’s your favorite soup? Share your recipe in the comments—we’d love to try making it! Please share this post with someone you love who could benefit from these easy meal prep tips.
As always, please check out the resources below. Until next time, take care of yourself and each other.
With peace and love,
Renee
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