Jeffrey Salazar
Soup is a great option for people with diabetes. It can be a tasty, inexpensive, and healthy way to keep blood sugar under control. Diabetics can choose from a variety of soups, such as chicken noodle, chili, minestrone, beef stew, gazpacho, and more. These soups can be made diabetic-friendly by using non-starchy vegetables, lean meats, and healthy fats. They can also be thickened with lentils, beans, or chickpeas, which are excellent sources of carbohydrates, fiber, and protein. Making your own soup at home is easy and allows you to control your sodium intake, unlike canned or ready-made soups, which tend to be high in salt.
| Characteristics | Values |
|---|---|
| Soup as a meal for diabetics | A tasty, inexpensive, and filling way to eat well and keep blood sugar under control |
| Type of soups | Low-carb, vegetable, chicken, beef, and seafood-based soups |
| Ingredients | Non-starchy vegetables, protein, fibre, and healthy fats |
| Examples | Zuppa Toscana with Cauliflower and Kale, Maryland's Eastern Shore Cream of Crab Soup, and Mexican Meatball Soup |
| Preparation | Can be made at home or bought ready-made |
| Storage | Can be stored in the fridge for three days or frozen for up to three months |
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What You'll Learn
Diabetic-friendly soup recipes
Soup can be a great option for diabetics, as it can be a tasty, inexpensive, and easy way to eat well and keep blood sugar under control. It is also a good way to get tons of vegetables into your diet.
When making soups, it is important to note that starchy vegetables like corn, peas, and potatoes are higher in carbohydrates and can raise blood glucose. Therefore, it is recommended to opt for non-starchy vegetables such as green beans, carrots, mushrooms, and leafy greens. However, certain starchy vegetables, such as beans, lentils, and barley, are excellent sources of carbohydrates and can help stabilize blood sugar levels due to their high fiber and protein content.
- Vegetable Soup with V8 Juice: This recipe uses V8 juice in vegetable soup to add extra flavor. It is a comforting and hearty meal, perfect for a crisp autumn afternoon.
- Chicken Tomatillo Soup: This soup combines tomatillos with chicken to create a delicious and healthy dish. Cayenne pepper or Tabasco sauce can be added for some spice.
- Spicy Chicken Soup: A hearty and economical soup packed with chicken and vegetables. It freezes well, making it a convenient option for quick meals.
- Black Bean Soup: A light and meatless option that can be easily adapted by adding lean beef or chicken. It is a flavorful and filling soup that satisfies even those without dietary restrictions.
When making soup, the key ingredient is the stock. It is recommended to use fresh or liquid stock as they tend to be tastier and less salty than stock cubes. If using stock cubes, opt for reduced-salt or low-salt varieties, or try diluting them. Alternatively, you can make your own homemade stock with vegetables and water.
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Low-carb soups
Soup is a great option for diabetics as it can be a tasty, inexpensive, and healthy way to keep blood sugar under control. It can be packed with vegetables, protein, and fibre, and is a good way to ensure you are eating enough non-starchy vegetables.
When making soup, the key is to start with a good stock. You can use fresh or liquid stock, or make your own vegetable stock by sautéing a chopped onion, a stick of celery, and a carrot in a little vegetable oil. If you are short on time, just use water!
- Philly Cheesesteak Soup
- Chicken Pot Pie Soup
- Zuppa Toscana Soup
- Bacon Cheeseburger Soup
- Wonton Soup
- Creamy Cajun Sausage and Potato Soup
- Cabbage Roll Soup
- Chicken Fajita Soup
- Tuscan Chicken Soup
- Thai Soup
- Chicken Noodle Soup
- Chili
- Minestrone
Remember, if you are diabetic, it is always best to consult a medical professional or a dietician for advice on what to include in your diet.
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Non-starchy vegetables
Diabetic patients working to reduce their carb intake may want to eat more non-starchy vegetables. Non-starchy vegetables are rich in vitamins, minerals, fibre, and antioxidants. They are also lower in calories and carbohydrates, which makes them less likely to increase blood sugar levels.
It is important to eat a balanced diet that includes healthy vegetables, and the best kind for people with type 2 diabetes are non-starchy vegetables. A good rule of thumb is to fill half your plate with non-starchy vegetables and a quarter or less with starchy vegetables. You can also add non-starchy vegetables to soups, which is a great way to get tons of vegetables into your diet.
When making soup, you can use water or stock as your base. If you use stock, look for fresh or liquid versions, as they are usually tastier and less salty than stock cubes. You can also make your own homemade stock, which can be done in under 30 minutes. Sauté some chopped onion, celery, and carrot in a little vegetable oil until soft to add colour and a deeper flavour to your soup. You can then add your non-starchy vegetables and other ingredients of choice.
Some examples of soups that feature non-starchy vegetables include green beans, carrots, and mushrooms, or diabetes-friendly starches such as beans, barley, and quinoa. Soups with lots of starchy vegetables such as corn, peas, or potatoes may raise blood glucose, so it is important to be mindful of portion sizes when managing blood sugars.
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High-fibre ingredients
Fibre is an essential part of a healthy diet for people with diabetes. Fibre helps with blood sugar control, weight management, and reducing the risk of heart disease and certain cancers. It can also help prevent constipation and promote bowel regularity.
When it comes to high-fibre ingredients for diabetic-friendly soups, there are plenty of options to choose from. Here are some ingredients that can boost the fibre content of your soups:
Legumes
Legumes, such as beans, chickpeas, lentils, and peas, are excellent sources of fibre. They are also a good source of protein and can help stabilize blood sugar levels. Examples include red kidney beans, black beans, pinto beans, kidney beans, lima beans, garbanzo beans, and green peas. Legumes can be added whole to soups or pureed to create a creamy texture.
Vegetables
Non-starchy vegetables are ideal for diabetic-friendly soups. Options include leafy greens (such as spinach), green beans, eggplant, mushrooms, peppers, carrots, cabbage, zucchini, kale, and tomatoes. These vegetables are packed with fibre and other essential nutrients. Some starchy vegetables, such as pumpkin and sweet potatoes, can be included in small amounts.
Whole Grains
Whole grains, such as barley and quinoa, can add fibre to your soups. They also provide other nutrients and can help create a heartier soup.
Nuts and Seeds
Nuts and seeds, such as almonds, sunflower seeds, pumpkin seeds, and pistachios, are high in fibre and can be added as toppings or ground and incorporated into the soup for added texture.
Fruits
Fruits like apples, pears, and bananas can also boost the fibre content of your soups. They can be added fresh or pureed to give a sweet and creamy texture.
Remember, when adding high-fibre ingredients to your soups, it is important to introduce them gradually to your diet to avoid any digestive discomfort.
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Soup as a snack or meal
Soup can be a simple snack or a filling meal for people with diabetes. It is a multitasker when it comes to supporting health goals for those with the condition. It can be thick and creamy or a warming hearty broth, and it can even be served chilled on a summer's day, such as gazpacho.
Soup is a great way to get tons of vegetables into your diet. It is also a good way to eat healthily on a budget, as it is often made with leftovers and odds and ends of meat, fish, or vegetables. It can be stored in the fridge for three days or frozen for up to three months.
When making soup, the key is to start with a good stock. Fresh or liquid stocks are tastier and less salty than stock cubes. If using shop-bought stock cubes, opt for reduced- or low-salt varieties, or try diluting them. You could also make your own homemade stock. A quick vegetable stock can be made in just under 30 minutes. If you're short on time, just add water!
When it comes to vegetables, it's best to limit starchy varieties 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. Soups with lots of starchy vegetables may raise blood glucose. Look for soups that feature non-starchy vegetables such as green beans, carrots, mushrooms, or diabetes-friendly starches such as barley and quinoa. Soups that contain fewer than 30 grams of carbohydrates per serving are the best choices.
- Zuppa Toscana with Cauliflower and Kale
- Greek Yogurt adds creaminess to the broth, and chicken adds extra protein to help keep you full and satisfied.
- Minestrone soup, which is rich in fiber and packed with veggies and plant-based protein.
- Chicken noodle
- Chili
- Maryland's Eastern Shore Cream of Crab Soup
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Frequently asked questions
Soups with non-starchy vegetables such as green beans, carrots, and mushrooms are good options for diabetics. Diabetes-friendly starches such as beans, barley, and quinoa are also good choices. Soups with fewer than 30 grams of carbohydrates per serving are recommended. Some examples include Zuppa Toscana with Cauliflower and Kale, and Minestrone soup.
Ingredients such as beans, lentils, and chickpeas are high in fibre and protein, helping to stabilise blood sugar levels. Anti-inflammatory spices, healthy fats, and nutrient-rich ingredients like tofu also support heart health and weight management.
Canned, powdered, or ready-made chilled soups can be high in salt. It is recommended to make your own soup at home, which can be stored in the fridge for three days or frozen for up to three months. However, some online sources do provide diabetic-friendly soup recipes that can be purchased and prepared at home.
