5 best soups for better blood sugar

Sweater weather is back, and as temperatures drop, it's time to enjoy cosy knits and warm soups. Soup isn't just comforting—it's also a healthy choice. The right soup can be packed with protein, fibre, and antioxidants while being low in saturated fat, helping to manage blood sugar and support heart health, especially for those with diabetes.

Here are the five best soups if you have diabetes

Lentil Soup:

Lentil soup is a great choice for managing blood sugar because it's high in fibre and plant-based protein while low in saturated fat, says expert Vandana Sheth. A cup of cooked lentils provides 18 grams of protein and 16 grams of fibre, making it both satisfying and blood sugar-friendly. Research shows that eating lentils can reduce post-meal blood sugar by up to 20%. Try using dried lentils in dishes like instant pot lentil soup, red lentil soup with saffron or vegan lentil soup.

Minestrone soup:

Minestrone soup is a nutrient-rich meal, high in fibre, veggies, and plant-based protein, making it a good option for managing blood sugar, says Jessica DeGore. It's also a great way to increase your intake of non-starchy vegetables. To reduce carb concerns from pasta, try whole-wheat pasta or swap it for whole grains like farro. Try recipes like slow-cooker vegetable minestrone soup or vegan minestrone soup.

Chilli:

Enhance chilli's nutritional value by adding chopped vegetables for extra fibre and replacing beef with chicken or turkey to reduce saturated fat. Dietitian Alyssa Pacheco recommends white chicken chilli, which is high in protein and fibre to help stabilise blood sugar and keep you full. Vegetable chilli is another fibre-rich option packed with plant protein and complex carbs. This hearty, meat-free chilli is diabetes-friendly.

Pureed vegetable soup:

Got leftover veggies in the fridge? Try making a pot of pureed vegetable soup! You can use ingredients like broccoli, tomato, or carrot. These soups are easy to prepare, high in fibre, and packed with antioxidants that help manage blood sugar. They're also typically lower in carbs and rich in immune-supporting vitamins A and C.

Chicken Soup:

Chicken soup is a comforting and nutrient-dense meal that boosts your immune system and can be made lower in carbs. To increase protein, use both chicken broth and chicken, which promote satiety and help regulate blood sugar. Adding non-starchy vegetables like carrots, greens, and celery provides extra nutrients and fibre, curbing cravings and enhancing blood sugar control.