The vegetable that many people refer to as the “enemy of diabetes” because of its ability to help reduce blood sugar is: bitter melon (also known as bitter melon) or pumpkin. The recipe is clear, easy to understand, for people who are following a good diet for diabetics:
🥒 Bitter Melon Stir-Fried with Eggs (Diabetes-Friendly Recipe)
Ingredients:
- 1 medium bitter melon, thinly sliced
- 2 eggs, beaten
- 1 teaspoon olive oil or healthy cooking oil
- A pinch of salt (optional)
- A few slices of garlic (optional)
Instructions:
- Prepare the bitter melon: Cut lengthwise, remove seeds, then slice thinly. To reduce bitterness, soak in salted water for 10 minutes, then drain and rinse.
- Heat oil in a pan over medium heat.
- Add garlic (if using) and stir until fragrant.
- Add the bitter melon slices and stir-fry for 3–4 minutes until slightly softened.
- Pour in the beaten eggs and stir well to combine.
- Cook until eggs are set. Add a pinch of salt if needed.
- Serve warm. Best eaten with brown rice or on its own.
🎃 Soft-Boiled Pumpkin Soup (Gentle on Blood Sugar)
Ingredients:
- 300g pumpkin, peeled and diced
- 2–3 slices of fresh ginger
- 1 teaspoon olive oil or sesame oil
- 2 cups water
- A pinch of salt (optional)
Instructions:
- Place diced pumpkin in a pot with 2 cups of water.
- Add ginger slices and bring to a boil.
- Lower the heat and simmer until pumpkin is soft and mushy (about 15–20 minutes).
- You can mash the pumpkin with a spoon or blend it into a smooth soup, depending on preference.
- Add olive oil or sesame oil before serving to enhance flavor and nutrient absorption.
- Avoid adding sugar or coconut milk.
✅ Notes:
- Both recipes are low in sugar, rich in fiber, and support blood sugar control.
- Keep portions moderate, especially with pumpkin, as it contains natural starch.
- Ideal for people with type 2 diabetes or prediabetes.