Support healthy blood sugar levels with this delicious sweet potato and pumpkin soup
03/01/2023 // Zoey Sky // Views

Blood sugar isn't just something people with diabetes monitor. Your blood sugar levels are also important if you are pregnant or want to maintain your overall well-being.

Blood sugar balance is linked to other factors like your energy levels and mood. There are many ways to maintain healthy blood sugar levels, like staying hydrated, getting enough sleep, doing regular exercise and following a balanced diet.

There is no specific diet that supports healthy blood sugar, but preparing meals that feature a balancing trio of protein, fats and fiber-rich carbohydrates can help slow the absorption of sugar into the bloodstream.

One way to do this is by making a comforting and delicious sweet potato and pumpkin soup with peanuts.

Sweet potato and pumpkin soup with peanuts

The recipe below is inspired by a West African peanut soup.

This soup is made with fiber-rich vegetables, plant-based protein and good fats that help support heart health. (Related: Craving a sweet potato-based dinner? Try these 5 easy and nutritious recipes.)

Ingredients for 8-10 servings:

  • 3 Cups low-sodium vegetable broth, divided
  • 2 Cups roasted unsalted peanuts
  • 1 Small pumpkin, peeled and cut into 2-inch cubes
  • 1 Large sweet potato, peeled and cut into 2-inch cubes
  • 1 Cup tomato, roughly chopped
  • 1 Red bell pepper, chopped
  • 1 Celery stalk, roughly chopped
  • 1 Bay leaf
  • 1 Teaspoon dried dill
  • 1 Teaspoon paprika


  1. In a large Dutch oven, bring one cup of the broth to a simmer over medium heat. Add the celery, tomato and bell pepper to the simmered broth and cook for five to seven minutes, or until softened.
  2. Brighteon.TV

  3. Add the sweet potato, pumpkin, bay leaf, paprika and the remaining two cups of broth to the soup. Cover and cook for 30 minutes, or until the sweet potato and pumpkin are soft when pierced with a fork.
  4. Add the peanuts to the soup and cook for five minutes, or until the peanuts become less crunchy. Remove the bay leaf.
  5. Transfer the soup to a heat-safe blender. Pulse until the soup has a batter-like consistency.
  6. When ready to serve, pour the soup into a bowl.
  7. Garnish with dill, paprika and peanuts before serving.

What to eat to maintain healthy blood sugar levels

If you have diabetes, you can eat a balanced, healthy diet without giving up your favorite foods. If you want to achieve an effective diabetes diet, you must focus on moderation and make careful food choices to maintain healthy blood sugar levels.

For example, eating carbohydrates makes your body release insulin. This hormone helps your body use and store these carbohydrates, lowering blood sugar levels.

But if you have diabetes, your body doesn't release or use insulin as it should. In turn, this makes your blood sugar levels remain high.

If you have diabetes, talk to your doctor or dietitian before making any significant dietary changes.

Eat non-starchy vegetables

Non-starchy vegetables should be part of a balanced diet, especially if you have diabetes.

There are two main types of vegetables: starchy and non-starchy. Starchy vegetables are full of carbs, which can raise your blood sugar levels.

The American Diabetes Association (ADA) recommends eating at least three to five servings of vegetables each day. One serving is defined as half a cup of cooked vegetables or one cup of uncooked vegetables.

Here are some non-starchy vegetables to add to your diet:

  • Asparagus
  • Bean sprouts
  • Broccoli
  • Cabbage
  • Carrots
  • Cauliflower
  • Cucumber
  • Salad greens (e.g., arugula, lettuce and spinach)

Most vegetables are sold fresh, canned or frozen. If you are consuming raw vegetables, it is easy to roast and steam them.

You can also cook vegetables in moderate amounts of olive oil to get more healthy fats into your diet.

Eat whole-grain foods

Whole grains are a healthy alternative to highly processed or refined grains because they contain the endosperm, bran and germ of a grain. Refined grains only contain the endosperm and they offer less nutritional benefits.

Whole grains also contain more dietary fiber while refined grains only include the starchy part of the grain. Eating the starchy endosperm alone may cause your blood sugar levels to rise rapidly.

Look for products with 100 percent whole-grain ingredients.

Include these whole grains into your diet:

  • Brown rice
  • Popcorn (Plain)
  • Quinoa
  • Whole grain breads, pitas and tortillas
  • Whole grain cereals
  • Whole grain crackers
  • Whole oats or oatmeal
  • Whole wheat pasta

Incorporate whole grain products into meals or snacks to help manage your blood sugar levels.

Eat fatty fish

Fatty fish like herring, mackerel and salmon are full of protein and omega-3 fatty acids.

The high protein content is particularly healthy if you have diabetes since it has a low impact on your blood sugar. It is filling and provides essential nutrients to help your body grow and repair.

Eating foods rich in omega-3s may also help reduce your risk of heart failure and support cognitive function. If you have diabetes, try adding fatty fish to your diet twice per week.

When preparing fatty fish, avoid using sugary marinades and grill or steam the fish instead of frying it.

Follow a balanced diet and eat nutritious food to maintain healthy blood sugar levels.

Visit for more delicious recipes that can support your overall health.

Watch the video below to find out how moringa can help people with diabetes.

This video is from the Groovy Bee channel on

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Whip up this gut-healthy turmeric ginger lemonade to naturally relieve inflammation.

Sources include:

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