People with diabetes or those who experience blood sugar fluctuations often look for warm, filling foods that do not cause sharp spikes in glucose levels after meals. Soup is often an ideal option, provided it is prepared with carefully selected ingredients that combine protein, fiber, and slow-absorbing carbohydrates.
اضافة اعلان
According to a report published by the health website Verywell Health, “blood sugar–friendly” soups rely mainly on non-starchy vegetables, a clear source of protein, and moderate amounts of legumes or whole grains instead of pasta or potatoes.
1. Lentil and Vegetable Soup
Lentil soup is considered one of the safest options for blood sugar control, as it is rich in fiber and protein, which slow glucose absorption. A randomized study showed that lentil-based soups result in a lower post-meal blood sugar response compared with soups that have a high glycemic index.
2. Bean Soup
Beans combine fiber and plant-based protein, helping stabilize blood sugar levels and promote longer-lasting satiety. Nutritional research indicates that replacing refined starches with legumes improves blood sugar control over the medium term.
3. Chicken and Vegetable Soup
Classic chicken soup can be a healthy choice when it is rich in vegetables and protein, with reduced amounts of rice or pasta. According to nutrition experts, the combination of protein and fiber helps prevent rapid blood sugar spikes caused by carbohydrates alone.
4. Minestrone Soup
Minestrone can easily turn into a “pasta soup” if not prepared carefully. However, when beans are used as the primary starchy component, it becomes more suitable for blood sugar control—especially when made with tomato broth and a variety of vegetables.
5. Barley and Mushroom Soup
Barley contains soluble beta-glucan fiber, known for slowing carbohydrate absorption and reducing sudden post-meal blood sugar spikes. Experts recommend consuming barley in moderate portions per meal.
6. Creamy Vegetable Soups with Added Protein
Purée-based soups made from squash or carrots may raise blood sugar if they lack protein. However, adding lentils, white beans, or plain yogurt improves their nutritional balance and limits their impact on glucose levels.
7. Miso Soup with Tofu and Vegetables
Miso soup is low in carbohydrates, while tofu provides plant-based protein that does not cause sharp blood sugar fluctuations. Sea vegetables and leafy greens further enhance its nutritional value without adding a glycemic burden.
In conclusion, managing blood sugar does not mean giving up warm, comforting foods. Choosing soups rich in protein and fiber while limiting fast-digesting carbohydrates allows for satisfying meals with a stable effect on glucose levels, according to nutrition experts.
Al Arabiya
