Soup is a simple make-ahead meal that’s great for boosting your diet with nutritious, fiber-rich vegetables, making it especially beneficial for those with diabetes.
Vegetables are full of the good stuff your body needs, such as antioxidants, vitamins, minerals, and even fiber. Many vegetables are also low in calories and carbs, which is a must-have for people with diabetes.
That means adding foods such as leafy greens, green beans, eggplant, mushrooms, or peppers to your diet when you can. It’s best to limit starchy vegetables, like corn, peas, and potatoes, which are higher in carbohydrates.
That said, certain starchy vegetables, such as beans and lentils, are excellent choices for carbohydrates. They’re very high in fiber and protein, making them slower to digest and less likely to cause blood sugar spikes compared with other types of carbohydrates.
Here are four soups packed with enough veggies and flavor to share.
This soup is a diabetes-friendly dish due to its high fiber content and plant-based protein, which helps stabilize blood sugar levels.
Though it does contain a starchy vegetable (pumpkin), it’s a small amount. There are 25 grams of carbohydrates per serving.
The anti-inflammatory spices, healthy fats, and nutrient-rich ingredients like tofu also support heart health and weight management.
The plant protein and high fiber content in this soup may help regulate blood sugar levels and improve insulin sensitivity. The variety of vegetables in it provides essential vitamins and minerals, while the slow-digesting lentils prevent rapid spikes in blood sugar, making it a filling meal.
The chickpeas in this soup are high in fiber and protein, helping to stabilize blood sugar levels and promote fullness. The tomatoes provide antioxidants like lycopene, which may help reduce inflammation, while the soup’s low glycemic index makes it a healthy, blood sugar-friendly meal.
This is a great vegan soup option. The addition of nutrient-dense vegetables and spices like cumin and chili peppers also provides anti-inflammatory benefits while keeping the glycemic load low.
Soup do’s
- Look for soups that feature non-starchy vegetables such as green beans, carrots, and mushrooms, or diabetes-friendly starches such as beans, barley, and quinoa.
- Soups that contain fewer than 30 grams of carbohydrates per serving are the best choices.
- Serve sides of roasted non-starchy vegetables or dark green salads with your soups.
Soup don’ts
- Soups with lots of starchy vegetables such as corn, peas, or potatoes may raise blood glucose.
- Avoid high calorie toppings such as bacon, chips, cheese, or sour cream.
Soup can be a tasty, inexpensive way to eat well and keep your blood sugar under control. Most soups keep well, too. Consider making a large batch and freezing it in single servings so that you can have quick, nutritious meals on hand.