Soupes that do not cause sudden increases in blood sugar often have a common formula: Many vegetables are low in starch, supplement quality protein, and prioritize slow-digest carbohydrates such as beans or barley, instead of white noodles, rice, or potatoes.
When processed properly, soup not only keeps you full for longer but also helps stabilize blood sugar levels, especially suitable for people with pre-diabetes, people with diabetes or those who are controlling their weight.
Lentil soup with lots of vegetables
Lentils are rich in fiber and plant protein, which slows down the absorption of sugar into the blood. When cooked with vegetables such as onions, carrots, celery, mushrooms and green leafy vegetables, the soup helps create a feeling of fullness for a long time and limits high blood sugar after meals. If you want to supplement with cereals, you should use them in small amounts to avoid increasing the total amount of carbohydrates.
Tofu soup
Beans such as black beans, red beans and pinto beans are rich in fiber and protein, helping to slow down sugar absorption and support blood sugar control. When cooked with lean chicken or increasing the amount of vegetables, soup helps keep blood sugar more stable compared to dishes that use a lot of refined starch. You should limit or avoid sugar-mixed seasonings to avoid increasing blood sugar after meals.
Chicken and vegetable soup with moderate amount of starch
Chicken soup is a suitable choice for people who need to control blood sugar if the main ingredients are chicken and vegetables. Protein from chicken combined with fiber in vegetables helps reduce post-eating blood sugar levels. Figs, rice or potatoes should only be used in small amounts and should not be the main ingredient of soup.
Barley and mushroom soup
Barley contains beta-glucan, a soluble fiber that helps slow down the digestion and absorption of carbohydrates. When cooked with mushrooms, onions and supplemented with protein such as chicken or white beans, the soup provides stable energy and supports blood sugar control after meals.
Finely ground vegetable soup with protein supplements
Finely ground soups from pumpkin, carrots, or broccoli can increase blood sugar if protein is deficient. To improve, you need to add beans, shredded chicken, tofu, or Greek yogurt. At the same time, you should control your intake, especially with vegetables high in starch.
Miso soup with tofu and vegetables
Miso soup has a low carbohydrate content. When combined with tofu, seaweed and green vegetables, soup becomes a suitable snack for people who need to control blood sugar. You can add edamame soybeans to increase plant protein, but pay attention to the amount of sodium in the total daily diet.
