Vegetable That “Eats” All the Sugar in the Body – Diabetes

By Muhammad Faizan

The Vegetable That “Eats” All the Sugar in the Body – Diabetes-Fighting Bean Stew

Beans are a powerhouse when it comes to managing blood sugar levels. Rich in fiber, protein, and essential nutrients, they help slow the absorption of sugar and promote stable blood sugar levels. This hearty bean stew is a delicious and effective way to help combat diabetes.

Ingredients:

  • 2 cups dried beans (kidney beans, black beans, or pinto beans)

  • 1 tablespoon olive oil

  • 1 large onion, chopped

  • 2 garlic cloves, minced

  • 1 cup carrots, diced

  • 1 cup celery, chopped

  • 1 tomato, chopped

  • 4 cups vegetable broth (or water)

  • 1 teaspoon ground cumin

  • 1 teaspoon ground turmeric (optional, for its anti-inflammatory benefits)

  • Salt and pepper to taste

  • Fresh parsley or cilantro for garnish

  • 1 tablespoon apple cider vinegar (optional, to balance the flavor)

Instructions:

  1. Prepare the Beans: If using dried beans, soak them overnight in water. Drain and rinse them before using. If using canned beans, rinse them well to remove excess sodium.

  2. Cook the Beans: In a large pot, add the soaked beans and vegetable broth (or water). Bring to a boil, then reduce to a simmer and cook for about 1-1.5 hours, or until the beans are tender. You can also use a pressure cooker to speed up the cooking process.

  3. Sauté the Vegetables: In a separate pan, heat olive oil over medium heat. Add the chopped onion, garlic, carrots, and celery. Sauté for 5-7 minutes until the vegetables are softened.

  4. Add Tomatoes and Spices: Add the chopped tomato, cumin, turmeric, salt, and pepper to the sautéed vegetables. Stir to combine and let cook for another 5 minutes.

  5. Combine the Beans and Vegetables: Once the beans are tender, add the sautéed vegetables to the pot with the beans. Stir everything together.

  6. Simmer: Let the stew simmer for an additional 15-20 minutes to allow the flavors to meld. Add the apple cider vinegar, if using, to add a slight tang to balance the stew.

  7. Serve: Ladle the stew into bowls, garnish with fresh parsley or cilantro, and serve hot. You can pair it with a side of whole-grain bread or over a bed of rice for a complete meal.

Notes:

  • Beans: They are low on the glycemic index and rich in fiber, which helps regulate blood sugar levels and reduces insulin spikes.

  • Apple Cider Vinegar: It may help improve insulin sensitivity, making it a great addition to this stew.

  • Spices: Turmeric and cumin are not only flavorful but also provide anti-inflammatory benefits.

Tips:

  • Add More Vegetables: Feel free to add other low-glycemic vegetables like spinach or kale to increase the nutritional value.

  • Spice It Up: For a bit of heat, add a pinch of cayenne pepper or red chili flakes.

  • Make It a Meal: Serve with a side of brown rice or quinoa for added fiber and a fuller meal.

Servings:

This recipe makes about 6 servings.

Nutritional Info (Per Serving – Approximate):

  • Calories: 250

  • Carbs: 40g

  • Protein: 15g

  • Fat: 6g

  • Fiber: 12g

  • Sugar: 6g

Benefits:

  • Diabetes: Beans help to stabilize blood sugar levels, making them an excellent choice for those with diabetes.

  • Weight Management: High in fiber and protein, beans help you feel full longer, aiding in weight management.

  • Heart Health: The fiber, antioxidants, and healthy fats in this stew promote cardiovascular health.

Q&A:

Q: Can I use canned beans instead of dried beans?
A: Yes, canned beans are a convenient alternative. Just make sure to rinse them well to reduce sodium content.

Q: Can this recipe be made vegan?
A: Absolutely! The recipe is already vegan, just ensure the vegetable broth you use is plant-based.

Q: Can I freeze this stew?
A: Yes, this stew freezes well. Store in an airtight container for up to 3 months. Reheat on the stove when you’re ready to enjoy it again.

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