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When temperatures drop, is there anything more comforting and nourishing than a warm bowl of soup? Whether it’s a hearty bowl of beef and barley soup or a lighter vegetable soup, both can fit in a blood sugar–friendly eating plan.
Enter canned soup. Yes, you can easily satisfy your hunger while balancing your blood sugar when you choose a canned soup that packs protein and fiber. This dynamic duo of nutrients works together to keep blood sugar steady., In this article, we’ve spoken to registered dietitian nutritionists to get their top picks of the best canned soups on the market for better blood sugar. Plus, we provide tips on how to pick out a healthy canned soup.
1. Beef & Potato Soup
You don’t have to overlook the beef options when it comes to canned soup. In fact, intuitive eating nutrition expert Meme Inge, M.S., RDN shares that beef and potato soup is actually one of her top recommendations for clients seeking better blood sugar control. “Beef and potato soup is a good choice because it is satisfying and filling. The beef offers quality protein while the potatoes provide fiber to keep you fuller for longer, helping to stabilize your blood sugars. Plus, potatoes pack potassium, an important electrolyte that helps with balancing sodium, a nutrient often found in higher amounts in canned soups,” she explains.
2. Butternut Squash Soup
While you may hear “butternut squash” and think of a carbohydrate-dense vegetable, the veggie offers more than just carbs. Butternut squash is a rich source of vitamin A, an important fat-soluble vitamin that supports eye and immune health. Plus, the soup provides a good source of fiber, with 4 grams per cup.
“Butternut squash canned (or boxed) soup gets its thickness from pureed butternut squash, with no cream added. The carbs tend to be reasonable at around one serving of carbs (or around 15 grams), making it work into a balanced blood sugar meal plan,” says Toby Amidor, M.S., RD, author of Health Shots. Since this soup is lower in protein, she recommends adding shredded chicken to the soup or serving it alongside a bean salad.
3. Chicken Noodle Soup
Perhaps the most classic soup of all, chicken noodle soup is also one of Amidor’s top recommendations. “Made with chicken broth, a touch of noodles and chicken, canned chicken noodle soup is a good option to keep blood sugar in check,” she says. “The protein also helps slow down the absorption of the carbs from the noodles. The calories tend to be reasonable, but do compare labels as some brands offer reduced-sodium options.”
For reference, a 1-cup serving of light chicken noodle soup contains 5 grams of protein, 1 gram of fiber and 8 grams of carbohydrates. To bulk up the protein and fiber, consider adding shredded chicken to the soup and having it with a side salad. You can also add canned chickpeas, which add both protein and fiber.
4. Lentil Soup
Next up is a popular soup, and for good reason! Lentil soup is a great choice because lentils are high in plant-based protein and fiber. Additionally, lentils are a good source of iron. “Lentil soup often has extra veggies to add flavor and nutrients to the soup, promoting better blood sugar balance,” says Inge. To boost the protein count even more (and to keep it plant-based), consider stirring in additional beans, such as white beans.
5. Minestrone
Similar to lentil soup, minestrone is a classic staple. “This soup is made in a tomato-based broth and filled with beans, veggies like carrots, onions, green beans and leeks and a small amount of pasta. Although there is some pasta in this soup, the beans have fiber and protein, which slows down how quickly the carbs (which break down into glucose or sugar) are taken up by the body,” Amidor explains. A 1-cup serving provides 12% of the Daily Value of fiber and 4 grams of protein. Since protein is a bit lower, consider adding additional beans if you’re making this a full meal.
6. Split Pea Soup
Last, but certainly not least, split pea soup is another canned soup staple that Inge recommends to keep on hand. Why? Because peas pack a powerful source of protein and fiber, with a 1-cup serving of split pea soup providing one-quarter of your Daily Value for fiber (7 grams) and 7 grams of protein.
Note, some split pea soup may be prepared with ham. Inge isn’t against that, but instead recommends checking the label to ensure the sodium and saturated fat fit within your personal daily needs. Want to try and make it yourself? Then consider our reader-favorite Split Pea Soup with Ham Bone, a recipe that keeps sodium and saturated fat in check.
What to Look For When Choosing a Canned Soup for Healthy Blood Sugar
Not all canned soups are created equal. Taking a look at the Nutrition Facts and choosing brands that work for—not against—your blood sugar management is important. Keep in mind these tips from Inge before you toss that can into your cart.
Aim for 6 or more grams of protein per 1-cup serving: Protein takes longer to digest than carbs, and it also helps keep you full. If your soup is vegetable-based and lacking sufficient protein, you don’t have to nix it all together. In fact, Inge suggests adding ingredients like shredded chicken, cubed tofu, leftover cooked beef, beans, nutritional yeast or pumpkin seeds to boost the protein content of the can.
Fuel up with at least 2 grams of fiber per 1-cup serving: Fiber improves satiety and blood sugar regulation. If you find your soup is lower in fiber, simply stir in some canned beans or lentils.
Opt for lower-sodium varieties: Sodium is typically higher in canned foods like soups because sodium is a tool used to help increase the shelf-stability of the food. Opting for lower-sodium varieties can help keep your sodium intake more in check. This is important, as higher-sodium diets can increase risk of cardiovascular problems like hypertension.
While lower-sodium soups still may pack a substantial amount of sodium, there are ways to help balance that out during the day. “Potassium can help counteract some of the effects of sodium, so try to increase the amounts of fruits and veggies you eat on days that you are eating more sodium. Also, add a few extra glasses of water into your day,” says Inge.
Sneak in extra veggies: Adding more vegetables to your diet is always a win. Vegetables add fiber, potassium, antioxidants and other nutrients. Stir fresh spinach into a hot bowl of soup, or add frozen peas or a frozen vegetable medley to the soup as it cooks. It doesn’t take much to turn canned soup into a nutrient goldmine.
The Bottom Line
Nutrition experts agree that canned soups can fit into a balanced meal plan that supports blood sugar management. Choose canned soups that pack both protein and fiber, like beef and potato, butternut squash, chicken noodle, minestrone, lentil and split pea soups. Plus, take a look at the Nutrition Facts on the cans before you toss them in your cart. Nutrition experts recommend purchasing lower-sodium options, as well as adding lean or plant-based proteins and vegetables to increase the nutrient density of your bowl.
Up Next: The 5 Best Soups to Eat for Better Blood Sugar, According to Dietitians