The 5 Best Soups to Eat for Better Blood Sugar, According to Dietitians

Sweater weather is here. Warm up with a bowl of one of these dietitian-recommended soups that are tasty and blood sugar-friendly.

Sweater weather has officially returned. As the temperatures dip, we’re looking forward to donning our favorite knits and cooking up a pot of soup. It’s not just a delicious option for staying warm either—soup can be a healthy addition to your routine. In fact, the right soup recipe can check all the nutrition boxes and help you manage your blood sugars. Many soups are packed with health-promoting ingredients like protein, fiber and antioxidants while also being low in saturated fat, which is important since heart disease is closely linked with diabetes.

Unfortunately, the cold weather months also coincide with the return of cold and flu season. Luckily, your favorite soup recipe may be the perfect dish to get in the essential nutrients your immune system needs to ward off the sniffles. If you haven’t been staying on top of your beverage intake with the season change or you’re already feeling under-the-weather, broth-based soups can help you stay hydrated. 

Read on to find out what dietitians recommend for the best soups for staying healthy and hydrated if you have diabetes. Plus, we’ll share helpful tips for choosing the best diabetes-friendly soup options.

1. Lentil Soup

  • Why it helps: Lentils are high in fiber and protein, which can slow the absorption of glucose and prevent blood sugar spikes. They also contain complex carbs that provide steady energy.
  • How to make it: Combine lentils with vegetables like carrots, celery, and spinach in a broth. Use low-sodium broth to keep it heart-friendly, and add spices like turmeric or cumin for extra flavor.

2. Vegetable and Bean Soup

  • Why it helps: Beans, such as black beans, chickpeas, or kidney beans, are packed with fiber and protein. Vegetables add volume, fiber, and essential vitamins without raising blood sugar significantly.
  • How to make it: Choose a mix of non-starchy vegetables (like zucchini, spinach, or bell peppers) and cook them with your choice of beans. Season with garlic, herbs, and a splash of olive oil for added healthy fats.

3. Chicken and Vegetable Soup

  • Why it helps: The lean protein in chicken, combined with non-starchy vegetables, makes for a balanced, blood sugar-friendly meal. Chicken stabilizes blood sugar by slowing digestion, and vegetables add fiber without excess carbs.
  • How to make it: Use skinless chicken breast or thighs and add veggies like carrots, celery, and kale. Opt for a low-sodium chicken broth, and season with fresh herbs for extra nutrients and flavor.

4. Butternut Squash Soup with Ginger

  • Why it helps: Butternut squash has a lower glycemic index compared to some other starchy vegetables, and it provides fiber and antioxidants. Ginger can help improve insulin sensitivity and has anti-inflammatory benefits.
  • How to make it: Roast or cook the squash, then blend it with ginger, garlic, and a low-sodium broth. You can add a swirl of coconut milk for healthy fats, which can slow blood sugar spikes.

5. Tomato and Lentil Soup

  • Why it helps: Tomatoes are low in carbs and contain lycopene, which may help reduce inflammation associated with diabetes. Lentils add fiber and protein, keeping blood sugar stable.
  • How to make it: Combine tomatoes (canned or fresh) with cooked lentils, onion, and garlic. Use herbs like basil or oregano and a little olive oil for added heart-healthy fats.

Each of these soups can be a comforting, nourishing choice for blood sugar management. Pairing high-fiber, low-GI ingredients with protein and healthy fats in soups can promote steady blood sugar levels and support overall metabolic health.

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