This viral veggie soup is low in carbs, full of fibre and a hit among diabetics
A food blogger has been lavished with praise for sharing a soup recipe that diabetics are calling "healthy" and "delicious." Carleigh Bodrug, known online as PlantYou, shared a video on social media of her latest lunchtime meal.
Posting on Facebook, she talked viewers through how she makes her hearty sweet potato and cauliflower soup. The recipe, which takes under an hour to prepare, quickly went viral, racking up 244,000 likes and being flooded with glowing comments, SurreyLive reported.
One viewer called Rose replied: "That soup is so healthy. As a diabetic, I can use all those veggie ingredients. Thank you for sharing." Another named Emma wrote: "It's SO yummy! I use fat free Greek yoghurt in mine instead of coconut milk."
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Tonya added: "That looks so delicious, I’m definitely going to make it." Brenda said: "I agree, this looks so good and healthy." Melanie put: "Made it last night for dinner - delicious!"
This hearty soup brings together a blend of wholesome ingredients: cauliflower, shallots, garlic, red bell pepper, sweet potato, coconut milk, vegetable broth, olive oil, parsley, and a flavourful mix of curry powder, paprika, salt, and cumin.
Carleigh begins by spreading the vegetables onto a baking tray, drizzling them with olive oil and seasoning generously. She roasts them in the oven for 40 minutes, allowing the flavors to deepen.
Once roasted to perfection and slightly cooled, she blends the vegetables until smooth, ensuring any stems or seeds are removed. The final touch? Reheating the soup to enjoy its comforting warmth.
Why is this soup great for managing blood sugar?
Cauliflower is a key ingredient that’s low in carbs and rich in fiber, making it ideal for stabilizing blood sugar levels. Its high fiber content not only supports digestive health but also helps curb overeating by promoting a sense of fullness.
Cauliflower, which is rich in antioxidants, folate, and vitamins C and K, helps protect cells from oxidative stress and inflammation.
Sweet potatoes add a naturally sweet, low-glycemic index. They offer a fulfilling carbohydrate substitute while helping in the regulation of insulin levels due to their fibre content and slow effect on blood sugar.
Bell peppers bring a burst of colour and health benefits to the soup. Studies suggest that bell pepper polyphenols may improve blood sugar regulation and reduce the risk of diabetes. Bell peppers contain capsaicin, which has also been shown to speed up metabolism and boost fat burning.
Garlic doesn’t just enhance flavour, but may even improve insulin secretion and sensitivity in those with type 2 diabetes. Additionally, it can help reduce lipid profiles and cholesterol levels, offering heart-protective benefits for diabetic individuals.
Studies on diabetic people at risk for cardiovascular problems have shown that aged garlic extract has positive effects on inflammatory markers.
Coconut milk, a creamy dairy-free option, adds richness while keeping the soup low on the glycemic index. However, moderation is key, as its high fat content can contribute to weight gain and raise LDL cholesterol levels if consumed in excess.
Although more research is required, cumin may help people with diabetes manage their condition. It can also help in lowering blood urea levels, which may have an impact on how the body reacts to insulin. Cumin may also reduce the levels of Advanced Glycation End Products (AGEs), which are produced in the system when blood sugar levels stay high for prolonged periods of time.
Talking to your doctor and dietitian about the right dosage of cumin is crucial if you are currently on medication to control your blood sugar. Non-starchy vegetables like those in this soup are a cornerstone for diabetes management. They’re low in calories and carbs, making them perfect for balancing blood sugar levels while nourishing the body.
How to lower blood sugar levels
The NHS defines hyperglycemia, or high blood sugar, as having an excessively high blood sugar level. It primarily affects diabetics and, if left untreated, can be rather dangerous.
Blood sugar levels that are too low can also occur in people with diabetes. This condition is known as hypoglycemia, or low blood sugar. A blood sugar (blood glucose) test can determine whether your blood sugar level is elevated if you have diabetes.
Tips for lowering blood sugar:
Take any diabetes medicine you've been prescribed, as advised by your doctor or care team
Avoid eating too much sugary or starchy food
Try to find ways to manage stress
Exercise regularly
Lose weight if you're overweight
Follow advice from your doctor or care team about what to do while you're ill (sometimes called "sick day rules")
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