Low-Glycemic Thai Coconut Chicken Soup (Tom Kha Gai)
Aromatic Thai soup with tender chicken in creamy coconut broth, naturally low-glycemic and anti-inflammatory. Ready in under an hour for stable blood sugar.
This authentic Thai coconut chicken soup delivers bold Southeast Asian flavors while supporting healthy blood sugar levels. Unlike traditional versions that may include added sugars, this recipe relies on the natural sweetness of coconut milk and aromatic herbs to create a satisfying, metabolism-boosting meal.
The combination of protein-rich chicken, healthy fats from coconut milk, and fiber from mushrooms creates an ideal macronutrient balance that prevents blood sugar spikes. Galangal (Chinese ginger) and lemongrass provide anti-inflammatory compounds that may improve insulin sensitivity, while the medium-chain triglycerides in coconut milk are quickly absorbed for sustained energy without affecting glucose levels. The shiitake mushrooms add umami depth plus beta-glucans that slow carbohydrate absorption.
This soup is perfect for blood sugar management when consumed as a complete meal. The high protein and fat content ensures gradual digestion and steady energy release. For optimal glycemic control, enjoy this soup as your first course or pair it with non-starchy vegetables. The warming spices and rich broth make it deeply satisfying, reducing cravings for high-carb foods later in the day.
Blutzucker-Auswirkung
Minimal blood sugar impact expected due to the very low glycemic load of 0.5 and GI of 20. The combination of protein from chicken, healthy fats from coconut milk, and fiber-rich mushrooms will provide stable energy for 3-4 hours without significant glucose spikes.
Blutzucker-Tipps
- ✓ Consume this soup as part of a complete meal rather than alone to maximize satiety and ensure adequate protein intake from the chicken
- ✓ Add extra non-starchy vegetables like bok choy, cabbage, or bell peppers to increase fiber content and further slow digestion
- ✓ Avoid pairing with high-glycemic sides like white rice; if desired, use a small portion of cauliflower rice instead
🥗 Zutaten
- 50 g large piece Chinese ginger (galangal), peeled and chopped
- 2 pcs garlic cloves
- 2 pcs whole cardamom pods
- 2 pcs lemongrass stalks
- 11 pcs kaffir lime leaves
- 1420 ml low-sodium chicken broth
- 454 g free-range organic chicken breast or thighs, cut into 1-inch pieces
- 70 g shiitake mushrooms, chopped
- 400 ml organic unsweetened coconut milk
- 3 tbsp fish sauce
- 2 tbsp chili oil and fresh cilantro leaves for garnish
- 1.8 oz large piece Chinese ginger (galangal), peeled and chopped
- 2 pcs garlic cloves
- 2 pcs whole cardamom pods
- 2 pcs lemongrass stalks
- 11 pcs kaffir lime leaves
- 6.0 cups low-sodium chicken broth
- 1.0 lb free-range organic chicken breast or thighs, cut into 1-inch pieces
- 2.5 oz shiitake mushrooms, chopped
- 1.7 cups organic unsweetened coconut milk
- 3 tbsp fish sauce
- 2 tbsp chili oil and fresh cilantro leaves for garnish
👨🍳 Anleitung
- 1
Prepare the lemongrass by trimming off the woody base with a sharp knife and removing the tough outer layers. Slice the tender inner stalks into 2-inch segments and set aside.
- 2
Combine the lemongrass pieces, chopped galangal, kaffir lime leaves, and garlic cloves in a blender. Pulse several times until the ingredients break down into a coarse, fragrant paste. You may need to add 2-3 tablespoons of water to help the blending process.
- 3
Heat a large stockpot over medium-high heat. Add the blended aromatic paste and cardamom pods, stirring constantly for 1 to 2 minutes until the mixture becomes very fragrant and releases its essential oils. The paste should sizzle and become aromatic but not burn.
- 4
Pour in the chicken broth and bring to a rolling boil. Once boiling, reduce the heat to low and let the broth simmer gently for 20 to 30 minutes, allowing the aromatics to infuse deeply into the liquid. The broth should develop a pale golden color and intense fragrance.
- 5
Strain the infused broth through a fine-mesh sieve into a clean large pot, pressing on the solids with the back of a spoon to extract maximum flavor. Discard the solids and return the strained broth to the heat.
- 6
Add the chicken pieces and sliced shiitake mushrooms to the strained broth. Simmer over medium-low heat for 20 to 25 minutes until the chicken is fully cooked through and tender. The chicken should reach an internal temperature of 165°F (74°C) and the mushrooms should be soft and flavorful.
- 7
Remove the pot from heat and stir in the coconut milk and fish sauce, mixing until fully incorporated and creamy. Taste and adjust seasoning if needed, adding more fish sauce for saltiness or a squeeze of lime juice for brightness.
- 8
Ladle the soup into bowls and garnish with a drizzle of chili oil and fresh cilantro leaves. Serve immediately while hot for optimal blood sugar benefits. Each serving provides approximately 1.5 cups of soup with balanced protein and healthy fats.
📊 Nährwerte pro Portion
| Pro Portion | Gesamtes Gericht | |
|---|---|---|
| Kalorien | 279 | 1954 |
| Kohlenhydrate | 24g | 168g |
| Zucker | 2g | 13g |
| Natürlicher Zucker | 2g | 13g |
| Protein | 9g | 62g |
| Fett | 18g | 127g |
| Gesättigtes Fett | 6g | 44g |
| Ungesättigtes Fett | 12g | 82g |
| Ballaststoffe | 6g | 41g |
| Lösliche Ballaststoffe | 2g | 13g |
| Unlösliche Ballaststoffe | 4g | 29g |
| Natrium | 1098mg | 7683mg |
Vorhergesagte Glukosereaktion
Was wäre, wenn du...
Geschätztes Modell — individuelle Reaktionen variieren. Keine medizinische Beratung.
🔄 Niedrigere GI-Alternativen
Using coconut cream diluted with broth or adding MCT oil increases the fat-to-carbohydrate ratio, which further slows glucose absorption and reduces the overall glycemic response of the soup.
Fattier cuts like chicken thighs contain more fat and less protein per serving, which slows digestion and creates a more gradual blood sugar response compared to lean chicken breast.
Enoki and wood ear mushrooms have slightly lower carbohydrate content than shiitake and higher fiber density, resulting in an even lower glycemic impact while maintaining authentic Thai soup texture.
Many commercial fish sauces contain added sugar which can raise glycemic load; coconut aminos and sugar-free alternatives provide umami flavor without any glucose-spiking additives.
🔬 Die Wissenschaft hinter diesem Rezept
Why This Recipe Works for Blood Sugar Control
This aromatic Thai soup is a masterclass in blood sugar management, with an exceptionally low glycemic load of just 0.5 per serving. The secret lies in its protein-rich foundation and aromatic ingredients that contain virtually no carbohydrates. Chicken provides high-quality protein that slows digestion and promotes steady glucose release, while coconut milk adds healthy fats that further moderate your body's insulin response. When you eat protein and fat together, your stomach empties more slowly, preventing the rapid blood sugar spikes associated with carb-heavy meals.
The aromatic ingredients—galangal, lemongrass, kaffir lime leaves, garlic, and cardamom—are nutritional powerhouses that contribute minimal carbohydrates while potentially enhancing insulin sensitivity. Galangal and garlic contain compounds that may help improve glucose metabolism, while the essential oils in lemongrass and kaffir lime leaves add flavor without adding sugar. These herbs and spices allow you to create deeply satisfying, complex flavors without relying on sweet or starchy ingredients that would spike your blood sugar.
To maximize blood sugar stability when enjoying this soup, consider pairing it with a small serving of brown rice or rice noodles rather than eating carbs alone. If you do add carbs, eat your soup first—the protein and fat will create a "buffer" in your digestive system that slows carbohydrate absorption. This is a perfect example of how glycemic load matters more than glycemic index: even if you add a moderate-GI ingredient, the overall impact remains low because the total carbohydrate content per serving stays minimal.