Lentil and Butternut Squash Soup recipe is ‘win-win for diabetics’

For more than a century, Americans have had guidance when it comes to eating more healthfully — or at least what was known to be healthfully at the time.

In 2011, the government-recommended food pyramid went away with the introduction of MyPlate: a revamped concept that promotes fresh fruits and vegetables for more than half of the meal, wholegrain foods for half of all grain intake, low-fat or fatfree dairy products and a varied protein routine.

According to the American Diabetes Association, a person with Type 2 diabetes should fill half the plate with nonstarchy vegetables. A lean meat should take up only one-fourth of the plate (think baked chicken or baked/grilled fish). Carbohydrate-heavy foods such as potatoes, rice, pasta, bread or starchy vegetables should also fill one-fourth of the plate. A small serving of fresh fruit or one-half cup of canned fruit should be included, as well as one bread item and a 1-cup serving of dairy.

The association recommends you eat as many nonstarchy vegetables as you like because the increased fiber intake will improve blood-glucose levels. These vegetables include artichokes, asparagus, avocados, beets, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cucumbers, eggplant, green beans, greens, leeks, lettuce (all kinds), mushrooms, okra, onions, peppers, spinach, sprouts, tomatillos, tomatoes, turnips, yellow squash and zucchini.

Through November, ReNew Houston will run a diabetes-conscious recipe every week from area dietitians. This week’s recipe is Lentil and Butternut Squash Soup from Samantha Okerson, a registered dietitian at CHI St. Luke’s Health-Sugar Land Hospital.

“This soup includes lentils as a protein source, which add fiber and are low in fat,” Okerson said. “This is a win-win for diabetics because consuming a meal with carbohydrates and a lean protein source can help balance your sugars throughout the day.”

It’s important to remember that lentils and the butternut squash include more carbohydrates than the other vegetables in this soup, Okerson said. Though they are vegetables, those carbohydrates do add up and should be monitored for the proper daily carbohydrate intake.

A half-cup of cooked lentils contains 15 carbohydrates and is also a high source of potassium. One cup of cooked butternut squash also contains 15 grams of carbohydrates and high potassium.