The 5 Best Soups to Eat for Better Blood Sugar

Sweater weather has officially returned. As the temperatures dip, we’re looking forward to donning our favorite knits and cooking up a pot of soup. It’s not just a delicious option for staying warm —soup can be a healthy addition to your routine. In fact, the right soup recipe can check all the nutrition boxes and help you manage your blood sugars. Many soups are packed with health-promoting ingredients like protein, fiber and antioxidants while also being low in saturated fat, which is important since heart disease is closely linked with diabetes.

Unfortunately, the cold weather months also coincide with the return of cold and flu season. Luckily, your favorite soup recipe may be the perfect dish to get in the essential nutrients your immune system needs to ward off the sniffles. If you haven’t been staying on top of your beverage intake with the season change or you’re already feeling under-the-weather, broth-based soups can help you stay hydrated. 

Here are five dietitian-approved soups that support health and hydration with diabetes—along with smart tips for picking the best ones.

1. Lentil Soup

If you’re trying to manage your blood sugars, lentil soup is a great pick because it’s high in fiber and plant-based protein but lower in saturated fat, says Vandana Sheth, RDN, CDCES, a diabetes expert. In fact, a 1-cup portion of cooked lentils provides 18 grams of protein and an impressive 16 grams of fiber. “This nutrition profile makes it nutrient-dense, satisfying and blood sugar friendly,” she says.

Research has found that lentils are particularly effective at stabilizing blood sugars. In fact, one study found that consuming a 110-gram serving (about 1 cup) of cooked lentils reduced post-meal blood sugar by as much as 20%. Put those dried lentils in the pantry to good use in an Instant Pot Lentil Soup, Red Lentil Soup with Saffron or this Vegan Lentil Soup.

2. Minestrone Soup

Minestrone soup makes for a nutrient-dense meal because it is rich in fiber and packed with veggies and plant-based protein, says Jessica DeGore, RD, CDCES, a certified diabetes care and education specialist. These qualities make it a solid choice when trying to manage blood sugars.

In addition, if you struggle to meet your nonstarchy vegetable target for the day, adding a cup or bowl of minestrone can help get you there. If you are worried about the carbs from the pasta in a traditional minestrone, DeGore suggests choosing whole-wheat pasta for extra fiber or swapping pasta for another whole grain. (Farro would be great.) Try one of our favorite minestrone soup recipes like this Slow-Cooker Vegetable Minestrone Soup or Vegan Minestrone Soup.

3. Chili 

Optimize the nutritional benefits of your favorite chili by incorporating lots of chopped vegetables for added fiber and swapping the beef for chicken or turkey to lower the total saturated fat per bowl. Alyssa Pacheco, RD, is a fan of white chicken chili. “Thanks to the chicken and beans, it’s packed with protein and fiber to keep blood sugar levels more stable, which will keep you feeling more full,” she says. Try our Creamy White Chili with Cream Cheese, which uses mashed beans to help thicken the chili. 

“Vegetable chili is another option that is packed with fiber, plant protein and complex carbs. Without the meat, this chili is often made with more veggies and beans, making it a hearty and diabetes-friendly choice,” adds Sheth. One of our favorite plant-based chili recipes is this Vegetarian Butternut Squash Chili with Black Beans, or try this high-protein Turkey Chili option.

4. Pureed Vegetable Soup

Do you have some veggies in the fridge that need to be used up ASAP? Make a pot of pureed vegetable soup. From broccoli to tomato or carrot, the options are endless for pureed vegetable soups. Not only simple to make, these smooth soups are also a boon for blood sugar management since they’re loaded with fiber and inflammation-fighting antioxidants. Plus, they tend to be lower in carbs too.

Many veggie soups will also be rich in immune-supporting nutrients like vitamins A and C. Dig out your immersion blender (or a traditional blender) and make our Cauliflower Soup, Sheet-Pan Tomato Soup or Persian-Style Butternut Squash Soup.  

5. Chicken Soup

Chicken soup is a quintessential comfort food. Not only does it offer coziness, but chicken soup is a nutrient-dense option for bolstering your immune system while also being easy to make lower-carb. If you want to optimize the protein in your next pot of chicken soup, Gina Jones, M.S., RDN, recommends using bone broth for extra protein, vitamins and minerals. 

There are countless variations of chicken soup, but chicken vegetable soup is Jones’ top soup pick for diabetes. “The protein from the chicken broth and chicken helps with satiety and aids in blood sugar regulation. The nonstarchy vegetables (such as carrots, greens, celery) help provide additional nutrients and fiber, which curbs cravings and improves satiety and blood sugar regulation.” Try one of these soul-nourishing chicken soup recipes this week: Instant Pot Chicken Soup with Root Vegetables & Barley or Easy Chicken Tortilla Soup.

Tips for Choosing a Soup for Better Blood Sugar

These tips will help you navigate choosing the right soup option that will support healthy blood sugars (and maybe even reach your hydration goals): 

• Consider the Ingredients: With diabetes, it can be easy to focus only on the calorie and carbohydrate contents of your food. However, DeGore recommends also looking at the ingredients of the soup. “Choosing a soup that includes a lean protein source (chicken or beans), lots of vegetables (carrots, onions, greens) and a whole-grain carbohydrate (brown rice, quinoa, farro) makes for a balanced meal that is diabetes-friendly,” she says.
• Add Fiber: Fiber makes soups more filling by slowing down digestion, allowing for more gradual glucose absorption. The nutrient also supports a healthier gut microbiome, a key player in immune health. Choose soup recipes with plenty of vegetables or legumes. If starting with canned soup, boost the fiber content by adding more veggies or beans when heating. Canned or frozen veggies are perfect for this!
• Double-Check the Sodium: Whether reaching for a canned variety in the store or ordering from a fast food restaurant, soups can be quite high in sodium. Choose canned soups labeled “low sodium” or “no-salt-added” when possible. For homemade soups, use low-sodium broth and limit the amount of salt you add while cooking. If a lower-sodium option isn’t available, adjust your sodium intake at other meals throughout the day to accommodate. 
• Low in Saturated Fat: “Select soups that are lower in saturated fat to help support heart health, which is also important for those with diabetes,” says Sheth. Broth-based soups are generally lower in saturated fat than cream-based soups. 

Our Expert Take

Embrace the cooler weather and cook up a pot of soup. While it may seem like a humble dish, soup is a multitasker when it comes to supporting your health goals like staying hydrated, eating more vegetables and reaching the recommended daily fiber target. Soup can be rich in protein and fiber, while lower in carbs and saturated fat, all of which help support diabetes management. Not only that, many soups provide immune-supporting nutrients like vitamins A and C, zinc and iron, key to fending off cold weather viruses. Time to get out the stockpot!