Leena Watts
Soup can be a great option for people with diabetes, as it can be rich in protein and fibre while being low in carbs and saturated fat. However, not all soups are created equal, and some creamy soups can be high in fat and calories. Cream-based soups are generally higher in saturated fat than broth-based soups, so people with diabetes should opt for broth-based soups more often. That being said, there are low-carb and low-calorie cream soup options available that can fit into a diabetic diet. People with diabetes should also be mindful of the sodium content in soups, as many canned soups are loaded with sodium.
| Characteristics | Values |
|---|---|
| Carbohydrates | Less than 30 grams per serving |
| Vegetables | Non-starchy vegetables such as green beans, carrots, and mushrooms |
| Starches | Beans, barley, and quinoa |
| Toppings | Avoid high-calorie toppings such as bacon, cheese, or sour cream |
| Fat | Low in saturated fat |
| Broth | Broth-based soups are generally lower in saturated fat than cream-based soups |
| Fiber | High fiber content |
| Protein | Plant-based protein |
| Calories | Low-calorie |
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What You'll Learn
- Broth-based soups are lower in saturated fat than cream-based soups
- Soups with non-starchy vegetables like green beans, carrots, and mushrooms are a good choice
- Soups with fewer than 30 grams of carbohydrates per serving are best
- Soups with high-calorie toppings like cheese or sour cream should be avoided
- Soups can be a tasty, inexpensive, and nutritious way to manage blood sugar
Broth-based soups are lower in saturated fat than cream-based soups
For those with diabetes, it is important to be mindful of one's diet and the nutritional value of the food one consumes. Soups can be a great addition to a diabetic diet as they can be a simple make-ahead meal that is nutritious and fibre-rich. They are also a good way to add more vegetables to one's diet, which are full of antioxidants, vitamins, minerals and fibre.
When it comes to choosing a soup, broth-based soups are a healthier option compared to cream-based soups. This is because broth-based soups are generally lower in saturated fat than cream-based soups. For instance, a cup of diabetic-friendly soup has 8g of fat, 5g of which are saturated fats, whereas a cup of broth-based soup has only 1g of saturated fat.
Cream-based soups are common in classical French cooking, which was historically the most prestigious style of cooking in England. As a result, it was common for English cooks to train in France and bring creamy French dishes back to Britain. However, in parts of Southern and Eastern Europe, where there are higher rates of lactose intolerance, milk becomes a less prominent ingredient in food, except in the form of cheese, which is low in lactose.
When choosing a soup, it is best to opt for those that feature non-starchy vegetables such as green beans, carrots and mushrooms, or diabetes-friendly starches such as beans, barley and quinoa. Soups with fewer than 30 grams of carbohydrates per serving are also recommended. Minestrone soup, for example, is a good option as it is rich in fibre and packed with vegetables and plant-based protein.
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Soups with non-starchy vegetables like green beans, carrots, and mushrooms are a good choice
Diabetic patients need to be mindful of their blood sugar levels and their heart health. Soups can be a tasty, inexpensive, and nutritious way to eat well and keep blood sugar under control.
Non-starchy vegetables are not the only option, however. Some starchy vegetables, such as beans, barley, and quinoa, are excellent choices for carbohydrates. They are very high in fiber and protein, making them slower to digest and less likely to cause blood sugar spikes compared to other types of carbohydrates.
It is also important to note that broth-based soups are generally lower in saturated fat than cream-based soups, which can help support heart health. For example, minestrone soup is a good option as it is rich in fiber and packed with veggies and plant-based protein.
Soups are a great way to boost your diet with nutritious vegetables, and they can be made ahead of time and frozen in single servings for quick, nutritious meals.
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Soups with fewer than 30 grams of carbohydrates per serving are best
Cream-based soups are generally not recommended for diabetic diets due to their high saturated fat content. However, there are ways to modify traditional cream soups to make them more diabetic-friendly. For example, the use of Greek yogurt and chicken in Zuppa Toscana with Cauliflower and Kale creates a creamy texture while keeping the carbohydrate content to only 6 grams per serving. Similarly, a lighter version of Maryland's Eastern Shore Cream of Crab Soup replaces heavy cream and butter with half-and-half and broth, resulting in just 7 grams of carbohydrates per serving.
When looking for diabetic-friendly soups, it is best to choose those with fewer than 30 grams of carbohydrates per serving. Non-starchy vegetables such as leafy greens, green beans, carrots, eggplants, mushrooms, and peppers are excellent choices as they are low in calories and carbohydrates. They are also packed with antioxidants, vitamins, minerals, and fiber, which help stabilize blood sugar levels.
Soups made with diabetes-friendly starches, such as beans, barley, and quinoa, are also good options. Beans, in particular, are a great source of plant-based protein and fiber, which can help you feel fuller for longer while keeping blood sugar levels stable. Minestrone soup, for instance, is a nutrient-dense option that is rich in fiber and packed with veggies and plant-based protein.
It is important to be mindful of the toppings and sides served with soup. High-calorie toppings such as bacon, cheese, or sour cream can quickly increase the overall calorie and fat content of the meal. Instead, opt for roasted non-starchy vegetables or dark green salads as sides. For toppings, consider crunchy, healthy options like toasted pepitas or whole-grain rolls.
When preparing soup at home, there are several ways to ensure it fits within a diabetic diet. Firstly, use low-sodium chicken broth, as controlling sodium intake is crucial for those with diabetes. Secondly, opt for broth-based soups instead of cream-based ones to reduce saturated fat intake, which is essential for supporting heart health in individuals with diabetes. Lastly, when a recipe calls for starchy vegetables like corn, peas, or potatoes, consider substituting them with non-starchy alternatives or fresh cauliflower to reduce the carbohydrate load.
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Soups with high-calorie toppings like cheese or sour cream should be avoided
Soup can be a tasty, inexpensive, and healthy way to keep your blood sugar under control, especially for those with diabetes. It is a simple make-ahead meal that can be nutritious, fibre-rich, and packed with vegetables. However, it is important to be mindful of the toppings and sides that accompany your soup.
Instead of high-calorie toppings, consider simpler alternatives like lettuce, tomatoes, or other roasted non-starchy vegetables. It is also beneficial to opt for soups that feature non-starchy vegetables such as green beans, carrots, mushrooms, or diabetes-friendly starches like beans, barley, and quinoa. These soups are typically lower in calories and carbs, making them suitable for people with diabetes.
In addition to avoiding high-calorie toppings, it is also important to be mindful of the soup's base. Broth-based soups are generally lower in saturated fat compared to cream-based soups. Minestrone soup, for example, is a nutrient-dense option that is rich in fibre and packed with vegetables and plant-based protein.
By making conscious choices about the toppings and types of soups, you can create a diabetic-friendly meal that is both enjoyable and aligned with your health goals.
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Soups can be a tasty, inexpensive, and nutritious way to manage blood sugar
When preparing soups, it's important to consider the ingredients. For diabetes-friendly soup, choose a lean protein source such as chicken or beans, lots of non-starchy vegetables such as green beans, carrots, and mushrooms, and a whole-grain carbohydrate like brown rice, quinoa, or farro. Avoid starchy vegetables like corn, peas, and potatoes, which are higher in carbohydrates and can raise blood glucose levels.
To optimise the nutritional value and potential benefits for glucose metabolism, it's recommended to use cut vegetables, avoid straining the soup, and add a source of protein. This ensures that your soup is a well-balanced meal that can help you manage your blood sugar effectively.
Additionally, when selecting pre-made soups, opt for broth-based soups instead of cream-based soups, as they tend to be lower in saturated fat, which is beneficial for heart health and important for those with diabetes. Soups can be a tasty and comforting meal, especially during cooler weather, and with the right ingredients, they can be an excellent tool for managing blood sugar levels.
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Frequently asked questions
Campbell's Cream of Mushroom Soup is a good option, as it has a low glycemic load and is ready to serve.
The nutritional content of Campbell's Cream of Mushroom Soup includes a low glycemic load, low sodium, and low fat.
Yes, there are many other cream soup options for diabetics, including cream of broccoli, cream of chicken, and cream of celery. These soups can be made at home or purchased in stores.
To make cream soups healthier for diabetics, you can use low-sodium or no-salt-added broths and limit the amount of salt added during cooking. You can also use low-fat milk instead of cream to reduce the saturated fat content.
