The 5 best soups for improving blood sugar, according to nutritionists

Sweater weather has arrived. Warm up with a plate of one of these delicious, nutritionist-recommended blood sugar-lowering soups.

Reviewed by nutritionist Emily Lachtrup, MS, RD

Sweater weather is officially back. When the temperature drops, we look forward to throwing on our favorite knits and cooking up a pot of soup. It’s not just a tasty way to warm up — soup can be a healthy addition to your routine. In fact, the right soup recipe can check all the nutrient boxes and help you control your blood sugar. Many soups are packed with healthy ingredients like protein, fiber, and antioxidants, and they’re also low in saturated fat, which is important because heart disease is closely linked to diabetes.

Unfortunately, the colder months also coincide with the return of cold and flu season. Fortunately, your favorite soup recipe can be the perfect meal to get the essential nutrients your immune system needs to protect itself from the sniffles. If you haven’t had time to consume seasonal beverages or are already feeling unwell, broth-based soups can help you stay hydrated.

Read on to find out what nutritionists recommend for the best soups to stay healthy and hydrated if you have diabetes. Plus, we’ll share some helpful tips for choosing the best soup options for diabetics.

The best soups if you have diabetes

1. Lentil soup

If you’re trying to control your blood sugar, lentil soup is a great choice because it’s high in fiber and plant-based protein, but lower in saturated fat, says Vandana Sheth, RDN, CDCESa Los Angeles-based herbal and diabetes expert. In fact, 1 cup of cooked lentils contains 18 grams of protein and an impressive 16 grams of fiber. “This nutritional profile makes it nutrient-dense, filling, and blood sugar-friendly,” she says.

Studies have shown that lentils are particularly effective in stabilizing blood sugar levels. One study found that eating a 110-gram serving (about 1 cup) of cooked lentils lowered postprandial blood sugar levels by as much as 20%. Put those dried lentils in the pantry to put them to good use Instant lentil soup, Red lentil soup with saffron or this Vegan lentil soup.

2. Minestrone soup

Minestrone soup is a nutrient-dense dish because it’s high in fiber and rich in vegetables and plant-based protein, says Jessica Degor, RD, CDCESregistered dietitian and board certified diabetes care and education specialist. These qualities make it a reliable choice for blood sugar control.

Also, if you’re struggling to hit your non-starchy vegetable target for the day, add a cup or bowl of minestrone. If you’re worried about the carbs from the pasta in a traditional minestrone, De Gore suggests choosing whole-wheat pasta for extra fiber or substituting other whole-wheat pastas for the pasta. (Farro would be great.) Try one of our favorites minestrone soup such recipes Vegetable minestrone soup for slow cooking or Vegan minestrone soup.

3. Chile

For many, autumn is synonymous with the return of football season. One of the most popular football dishes? Chile Optimize the nutritional benefits of your favorite chili by adding plenty of chopped vegetables for added fiber and substituting chicken or turkey for beef to reduce the overall saturated fat content of the bowl. Alyssa Pacheco, RDregistered dietitian and owner of The PCOS Nutritionist, is a fan of white chicken chili. “Thanks to the chicken and beans, it’s packed with protein and fiber to keep your blood sugar more stable, so you’ll feel fuller,” she says. Try ours Creamy white chili with cream cheese a recipe that uses mashed beans to thicken the chili.

“Vegetable chili is another option that’s loaded with fiber, plant-based protein, and complex carbohydrates. Meatless, this chili is often made with more vegetables and beans, making it a hearty choice for diabetics,” adds Sheth. Here’s one of our favorite plant-based chili recipes Vegetarian Pumpkin Chili with Black Beansor try it with high protein Turkey chili version.

4. Vegetable puree soup

Do you have vegetables in the fridge that you need to use as soon as possible? Make a pot of vegetable puree soup. The options for pureed vegetable soups are endless: from broccoli to tomatoes or carrots. These mild soups are not only easy to make, but they’re also good for blood sugar control because they’re rich in fiber and inflammation-fighting antioxidants. In addition, they tend to be lower in carbohydrates as well.

Many vegetable soups will also be rich in immune-supporting nutrients like vitamins A and C. Get out your immersion blender (or traditional blender) and whip up our Baked carrot soup, Cauliflower soup, Tomato soup in a pan or Persian pumpkin soup.

5. Chicken soup

Chicken soup is the quintessential comfort food. Not only is it comforting, but chicken soup is a nutrient-dense option for boosting your immune system, and it’s easy to make with low carbs. If you want to optimize the protein in your next pot of chicken soup, Gina Jones, MS, RDN, owner of Gina Jones Nutrition, recommends using bone broth for additional protein, vitamins and minerals.

There are countless variations of chicken soup, but chicken vegetable soup is the best choice of Jones soup for diabetes. “The protein from chicken broth and chicken helps you feel fuller and helps regulate blood sugar. Non-starchy vegetables (such as carrots, greens, celery) help provide additional nutrients and fiber that curb cravings and improve satiety and blood sugar regulation.” Try one of these delicious chicken soup recipes this week: Instant chicken soup with root vegetables and barley or Light chicken soup with chips.

How to choose soup for healthy blood sugar levels

These tips will help guide you in choosing the right soup option that will keep your blood sugar healthy (and maybe even meet your hydration goals):

Let’s consider the ingredients: With diabetes, it can be easy to focus only on the calorie and carbohydrate content of food. However, Gore recommends paying attention to the soup’s ingredients as well. “Choosing a soup that contains a lean protein source (chicken or beans), lots of vegetables (carrots, onions, collard greens) and whole-grain carbohydrates (brown rice, quinoa, farro) makes for a balanced, diabetes-friendly meal. “, she says.
Add fiber: Fiber makes soups more filling, slowing down digestion, promoting a more gradual assimilation of glucose. The nutrient also supports a healthier gut microbiome, which is a key player in immune health. Choose soup recipes with a lot of vegetables or legumes. If starting with canned soup, increase the fiber content by adding more vegetables or beans while heating.
Double check the sodium: Regardless of whether you look for canned goods in the store or order from fast food restaurantsoups can contain quite a lot of sodium. Whenever possible, choose canned soups labeled “low sodium” or “no added salt.” For homemade soups, use low-sodium broth and limit the amount of salt you add during cooking. If a low-sodium option is not available, adjust your sodium intake at other meals throughout the day.
Low in saturated fat: “Choose soups that are lower in saturated fat to support heart health, which is also important for diabetics,” says Sheth. Broth-based soups tend to be lower in saturated fat than cream-based soups.

Result

Embrace the chilly weather and whip up a pot of soup. While it may seem like a humble dish, soup is a multi-tasker when it comes to supporting your health goals, like staying hydrated, eating more vegetables, and reaching your recommended daily intake of fiber. Soup can be high in protein and fiber, while being low in carbohydrates and saturated fat, all of which help fight diabetes. Not only that, many soups contain immune-supporting nutrients such as vitamins A and C, zinc and iron, which are key to fending off cold weather viruses. Time to get the broth!