365 Guru - Recipes, Music & Health - Rock ON: [Healthy_Recipes_For_Diabetic_Friends] Re: Soup Beans

Monday, June 29, 2009

[Healthy_Recipes_For_Diabetic_Friends] Re: Soup Beans - 37g Carbs, 12g Fiber

Beans are good for diabetics... I am posting some articles for your reading. They are also high in fiber and fiber is also good for diabetics.

On a personal note:
One year before my diabetes diagnosis I spent a week in the hospital suffering from a bout of Diverticulitis... I had to gradually go on a high fiber diet and due to this when the diabetes hit one year later... it enabled me to better cope with my diabetes control. Beans became a part of my diet on a regular basis as well as other high fiber and healthy foods.

Just be careful to watch portion sizes as well as things added to the recipe that might make it less healthy such as salt, fats, etc.

However, everyone is different and if you cannot use them and know this for sure then by all means adjust your diet accordingly!

Good luck on your diabetes path!

Take care,
Gloria

--- In Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com, "Mike Shea" <bigirish2@...> wrote:
>
> From a blood sugar stand point, most bean recipes are not for people who wish to control blood sugar closely, due to their
> glycemic load. .
> Mike
>
> -----Original Message-----
> From: Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com [mailto:Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com] On
> Behalf Of Gloria
> Sent: Monday, June 29, 2009 1:52 PM
> To: Healthy_Recipes_For_Diabetic_Friends@yahoogroups.com
> Subject: Soup Beans - 37g Carbs, 12g Fiber
>
> Soup Beans - 37g Carbs, 12g Fiber
>
> From: Eating Well Magazine October/November 2006
>
> NUTRITION PROFILE:
> Low Calorie | High Fiber | Low Cholesterol | Low Sat Fat | High
> Potassium | Heart Healthy | Diabetes Appropriate | Healthy Weight
>
> Like poor people everywhere, mountain people in the South thrived
> for centuries on food that was indigenous, inexpensive and healthful.
> These days "soup beans" speak instant comfort to anyone who had
> familial connections from Appalachia, where every garden produced
> shelling beans that could be eaten fresh or grown to maturity for
> dry beans. Serve this thick, stew-like soup with cornbread, pickle
> relish and diced sweet onion.
> Servings: 8
> Serving Size: 3/4 cup each
> ACTIVE TIME: 20 minutes
> TOTAL TIME: 2 hours 10 minutes
> EASE OF PREPARATION: Easy
>
> 1 lb pinto, yellow-eyed or other dried beans, sorted and rinsed (2 1/2 cups)
> 12 cups water
> 8 oz finely diced ham (about 1 1/2 cups)
> 1 medium onion, peeled
> 1 clove garlic, peeled
> 1/2 tsp salt
> 1 tsp freshly ground pepper
> 1/4 tsp crushed red pepper
>
> 1. Place beans, water, ham, onion, garlic, salt, pepper and crushed
> red pepper in a large Dutch oven; bring to a boil. Reduce heat and
> simmer, stirring occasionally, until the beans are very tender and
> beginning to burst, 1 1/2 to 2 hours. If necessary, add an additional
> 1/2 to 1 cup water while simmering to keep the beans just submerged
> in cooking liquid.
>
> 2. Remove from the heat; discard the onion and garlic. Transfer
> 2 cups of the beans to a medium bowl and coarsely mash with a fork
> or potato masher. Return the mashed beans to the pot; stir to combine.
>
> Servings: 8
> Serving Size: 3/4 cup each
> Nutrition per Serving:
> 244 Calories, 2g Fat, 1g Sat, 1g Mono, 16mg Cholesterol, 19g Protein, 37g Carbs, 12g Fiber, 531mg Sodium, 702mg Potassium
>
> Nutrition bonus: Folate (57% daily value), Potassium (20% dv), Iron (15% dv).
> 1 1/2 Carbohydrate Servings
>
> Exchanges: 2 1/2 starch, 2 very lean meat
>
> MAKE AHEAD TIP: Cover and refrigerate for up to 3 days or freeze
> for up to 3 months.