“I have a question about nutrition. At my last doctor’s appointment, my blood sugar level was over 9 mmol/l, but for lunch I only had vegetable soup (onions sautéed in oil, one potato, kohlrabi, Swiss chard, and carrots). Should starchy vegetables—by which I mean, for example, the root of green, yellow, and above-ground kohlrabi, carrots, onions, or red beets—be counted as carbohydrates or vegetables in a meal? What about carrot and beet juice sold with honey? And also: is sauerkraut healthy?” – Reader Mojca
Your question about nutrition calls for a more detailed answer. Soups most often contain potatoes, which have a starch content equivalent to two slices of bread. This is a high glycemic index, which is why it’s released into the bloodstream extremely quickly and causes a noticeable spike in blood sugar in as little as 15 minutes. Cooked carrots also have a high GI and contribute to a rise in blood sugar levels, sometimes even from beets. Preparation is also important. In diabetic cooking, nothing should be overcooked. Some people add sugar to beets, cucumbers, or bell peppers when pickling them, which can cause a spike in blood glucose. It’s easiest when you prepare everything yourself, because you know exactly what ingredients are used and how they’re prepared.
Vegetables are not considered starchy foods because they require three to six times less insulin to break down than, for example, bread or potatoes. Diabetics who use an insulin pump, for example, dose insulin in tenths of a unit, allowing for 0.3 to 0.6 E of insulin per meal containing vegetables. Such adjustments cannot be achieved with pills. I recommend meals that are as varied as possible, with plenty of vegetables—including sauerkraut—so that we also get all the necessary vitamins and minerals. There’s no need to stick to just soups—feel free to enjoy salads and side dishes like kale, broccoli, and more, and season them lightly for better flavor, such as with some fresh grilled cheese, cottage cheese spread, etc. . People with diabetes don’t have to eat poorly, even if they’re watching their diet; but if they do happen to eat something “too indulgent,” they should burn it off as soon as possible by being more active. A 15-minute walk is better than nothing.