1. The Principle of Eating Order and Satiety
One of the effective strategies for managing blood sugar and weight is to control the order in which you eat your food. Generally, consuming foods rich in fiber and water at the beginning of a meal helps you feel full faster, which can help reduce the overall amount of food you eat.
2. The Role of Vegetable Soup
– High in Water and Fiber: A clear vegetable soup has a very high water content and contains dietary fiber from the vegetables.
– Creating Satiety: Eating a warm soup at the beginning of a meal fills the stomach, which sends a signal to the brain’s satiety center more quickly that you are ‘full.’
– Preventing Overeating: As a result, you can naturally reduce your intake of the main carbohydrate food, like bread or rice. You can feel satisfied after eating a much smaller amount of bread than you would if you ate the bread alone.
3. Which Soup to Choose?
– Good Choices: Clear soups with plenty of solid ingredients and little fat, such as clear vegetable soup, chicken vegetable soup, or miyeok-guk (seaweed soup).
– Bad Choices: Thick cream soups, potato soups, or corn soups. These soups often use a lot of flour or starch for thickening, and are high in fat and calories from cream or butter, which adds a burden to both blood sugar and weight.
Summary: The habit of eating a clear vegetable soup with plenty of ingredients before eating bread is a wise eating strategy that helps to prevent overeating bread and consequently reduces total carbohydrate intake by filling you up in advance.
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