Soups
Fresh Huai Shan, Corn, Chayote and Chicken Breast Soup
Traditionally used to support healthy blood sugar balance and post-illness recovery
Why people make this soup
Many people only discover their blood sugar is elevated during a routine check-up. Bro Niu points out that early high blood sugar is not in itself catastrophic — with dietary changes and regular exercise, a great deal can be improved. The real risk is ignoring it. This soup is one of his favourite everyday tools for those keeping a watchful eye on blood sugar, because every main ingredient has a traditional or nutritional reason to be there. Fresh Chinese yam contains a mucilaginous protein that is associated with supporting insulin sensitivity and preventing fat from adhering to blood vessel walls. Corn silk (the fine threads inside the husk) has traditionally been used to promote urination and support blood sugar balance — keep it when simmering the cobs. Chayote is crisp, refreshing, very low in calories, and rich in folate and fibre. Goji berries add antioxidants. Chicken breast keeps the fat content minimal while providing protein.
Who it suits / who should be cautious
- Suitable for those managing elevated blood sugar or Type 2 diabetes as a dietary support measure
- Also beneficial for those with a weak spleen and stomach, recovering from illness, or with poor appetite
- Suitable for the whole family — a light, pleasant, everyday soup
- Not suitable as a replacement for diabetes medication or medical monitoring
Why these ingredients (the food-therapy logic)
- Fresh Chinese yam (xian huai shan): The sticky mucilage in fresh huai shan contains proteins traditionally associated with moderating blood sugar and preventing vascular fat deposits; also gently nourishes the spleen and lungs
- Corn with silk (su mi): The starchy kernels provide energy and fibre; the fine corn silk has a long history of use in traditional medicine for promoting urination and supporting blood sugar — always include it when simmering
- Chayote (he zhang gua): A crisp, mild vegetable with very low caloric density; rich in nutrients and easy on digestion, with a neutral traditional profile
- Goji berries (gou qi zi): Antioxidant-rich; traditionally associated with liver and kidney support and blood sugar regulation
- Chicken breast: The lowest-fat common poultry option; provides quality protein without excess saturated fat
Ingredients (4–5 bowls / 3–4 servings)
| Ingredient | Amount | Notes |
|---|---|---|
| Fresh Chinese yam (xian huai shan) | ~150 g (4 liang) | Peel, rinse, cut into sections |
| Corn cobs (with silk if possible) | 2 cobs | Remove outer husks but keep the silk; cut into sections |
| Chayote (he zhang gua) | 1 medium | Peel and cut into chunks |
| Goji berries (gou qi zi) | ~11 g (3 qian) | Soak and rinse |
| Chicken breast | 2 pieces (~300 g) | Blanch briefly to remove impurities |
Method
- Peel the fresh huai shan, rinse, and cut into sections. Note: the sticky juice can irritate sensitive skin — wear gloves or rinse hands immediately after handling.
- Remove the outer husks of the corn cobs but keep the silk threads attached. Cut the cobs into sections.
- Peel and cut the chayote into chunks.
- Soak and rinse the goji berries.
- Blanch the chicken breast in boiling water for a minute, then drain.
- Combine all ingredients in a pot with 7 bowls (about 1.75 litres) of cold water.
- Bring to a boil, skim any foam, then simmer for 1 hour.
- Serve, drinking the soup and eating the vegetables and chicken.
Bro Niu’s tips
This soup is naturally sweet and delicious, suitable for the whole family. For those managing blood sugar, the corn silk is important — it is the part that traditionally supports urination and blood sugar balance, so do not discard it. Always continue prescribed medication and monitor blood sugar regularly alongside dietary changes.
Community questions answered (selected)
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Q (Lee): I am confused — you say huai shan lowers blood sugar, but it is a starch. And corn lowers blood sugar but it is also high in sugar. How does that work? Bro Niu: Huai shan contains substances that stimulate insulin secretion, so despite containing starch it remains appropriate for those with diabetes. For corn, it is primarily the corn silk that has a diuretic and blood-sugar-supporting effect — that is why it is best to simmer the corn with the silk still attached.
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Q (Rubbi): My mother recently had an amputation. She has diabetes and is taking blood thinners and has a poor appetite. What soups are suitable? Bro Niu: Try huang qi (astragalus) 5 qian, huai shan 1 liang, goji berries 3 qian, and one pork shin, simmered in 7 bowls of water down to 2 bowls. Take for 3 consecutive doses. It supports the spleen and stomach and helps wound healing.
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Q (MC): I have diabetes and I always feel hot in my upper body but cold in my lower body, even in summer. What soup would help? Bro Niu: Try huang qi (astragalus) 5 qian and dang shen (codonopsis) 3 qian, sliced thinly. Simmer in 4 bowls of water down to 2 bowls. Take 3 doses per week and see if there is improvement.
Published April 1, 2018 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
