Hearty Bean Stew for Blood Sugar Support

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Hearty Bean Stew for Blood Sugar Support

Description

A warm, comforting bean stew made with fiber-rich legumes, vegetables, and mild spices. This dish helps slow sugar absorption, supports digestion, and keeps you full longer—making it a smart choice for people aiming to maintain stable energy levels.

Ingredients (Serves 4)

  • 2 cups cooked pinto beans or brown beans

  • 1 small onion, chopped

  • 2 cloves garlic, minced

  • 1 medium tomato, chopped (or ½ cup crushed tomato)

  • 1 tbsp olive oil

  • 1 tsp paprika

  • ½ tsp black pepper

  • ½ tsp cumin (optional)

  • Salt to taste

  • 2 cups water or low-sodium vegetable broth

  • Fresh herbs (parsley or cilantro, optional)

Instructions

  1. Heat olive oil in a pot over medium heat.

  2. Sauté onion until soft, then add garlic and stir for 30 seconds.

  3. Add tomatoes, spices, and salt. Cook for 5 minutes.

  4. Add cooked beans and water/broth.

  5. Simmer for 15–20 minutes until thick and flavorful.

  6. Garnish with fresh herbs and serve warm.

Tips & Notes

  • Use dry beans soaked overnight for better texture and digestion

  • Avoid adding sugar or refined carbs

  • Pair with vegetables instead of white rice for better blood sugar balance

  • Portion size matters—even healthy foods should be eaten in moderation

Nutritional Information (Approx. per serving)

  • Calories: ~220

  • Protein: 14g

  • Fiber: 12–15g

  • Fat: 5g

  • Carbohydrates: 30g (slow-digesting)

  • Added sugar: 0g

Health Benefits

  • High fiber → slows glucose absorption

  • Low glycemic index → helps prevent sugar spikes

  • Plant protein → supports muscle and fullness

  • Heart-healthy → helps cholesterol levels

  • Supports gut health

Beans don’t remove sugar from the body—but they help the body manage sugar more effectively.

Q & A

Q: Is this recipe good for people with diabetes?
A: Yes, when eaten in reasonable portions and as part of a balanced meal.

Q: Can this replace medication?
A: No. Food supports health but does not replace medical treatment.

Q: How often can I eat this?
A: 2–4 times per week is reasonable, depending on overall diet.

Q: Are canned beans okay?
A: Yes—rinse them well to reduce sodium.

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