6 Soups That Won’t Spike Your Blood Sugar

If you’re keeping your blood sugar under control, soup can definitely be on the menu, but it’s helpful to know which ingredients work in your favor. Here are six soups that won’t raise blood sugar, made with fiber-rich, non-starchy vegetables; lean protein; and slow-digesting carbohydrates.

The strategy is to start with a clear broth instead of cream or starchy bases to help keep carbs low. Fill the pot with non-starchy vegetables to add fiber, which slows digestion and helps glucose (sugar) enter the bloodstream more gradually. Lean protein further slows how quickly your body absorbs glucose, making blood sugar spikes less likely after meals.

What to include:

• Base: Low sodium chicken, vegetable or bone broth
• Protein: Sliced ​​chicken breast, turkey, tofu
• Vegetables (fiber): Spinach, zucchini, celery, mushrooms, peppers
• Beans: Cannellini beans are a good source of protein and fiber
• Flavor Boosters: Fresh herbs like parsley, thyme, garlic and black pepper

Chili soups naturally combine fiber-rich beans and protein, a combination that slows digestion and helps glucose enter the bloodstream more gradually. Adding vegetables increases fiber and bulk, while acidic ingredients like tomatoes or lime juice can slow how quickly blood sugar rises.

What to include:

• Base: Make your own chili base using tomato paste, stock and dry spices so you can control what goes in.
• Protein: Lean ground turkey, ground beef or soy crumble
• Vegetables (fiber): Peppers, zucchini, diced tomatoes, mushrooms, onions
• Beans: Black, kidney, or pinto beans are a good source of protein and fiber
• Healthy fats: Diced avocado as a garnish
• Flavor Boosters: Fresh lime juice, cilantro, jalapeños

Creamy soups are not prohibited when controlling your blood sugar. Replace traditional flour-based thickeners that can raise blood sugar with cauliflower. Once blended, roasted cauliflower becomes silky and thick, providing a rich, cozy texture, and the vegetable itself is low in carbs and high in fiber. Use milk for richness and healthy fats, add other vegetables for more fiber, and don’t forget the protein.

What to include:

• Base: Roasted cauliflower florets mixed with low-sodium vegetable or chicken broth
• Protein: Top with grilled chicken, chickpeas or toasted pumpkin seeds.
• Vegetables (fiber): Spinach, kale, celery, onions
• Healthy fats: Olive oil or coconut milk
• Flavor Boosters: Fresh thyme or nutritional yeast for a cheesy flavor

The deep umami flavor of miso makes this type of soup rich and satisfying, without a heavy carb load. Research suggests that miso paste may promote better blood sugar control. The other ingredients added to the broth help determine how blood sugar-friendly it becomes. Tofu provides protein, and non-starchy vegetables can provide fiber and nutrients without adding carbs, helping you create a meal that digests slowly while avoiding blood sugar spikes.

What to include:

• Base: Miso paste dissolved in hot water or low-sodium vegetable broth
• Protein: Tofu cubes, edamame, sliced ​​chicken breast
• Vegetables (fiber): Mushrooms, spinach, green onions, seaweed
• Flavor Boosters: Ginger, garlic, a drizzle of toasted sesame oil

A tomato-based Mediterranean fish stew is a hearty, flavorful, low-carb meal. Tomatoes have a low glycemic index and provide lycopene, an antioxidant linked to better blood sugar control. Seafood adds lean protein and healthy fats, which help slow digestion, while vegetables add fiber to keep the bowl full and blood sugar-friendly.

What to include:

• Base: Crushed or diced tomatoes with no added sugar, low sodium fish broth or vegetable broth
• Protein: White fish, such as cod and halibut, or shrimp
• Vegetables (fiber): Peppers, celery, onions, garlic
• Healthy fats: A drizzle of extra virgin olive oil
• Flavor Boosters: Fresh parsley, cilantro, red pepper flakes

Finding a way to stay full without a blood sugar spike often involves choosing slow-digesting carbohydrates. Tiny but mighty, lentils digest more slowly than refined grains thanks to their combination of fiber and plant protein, which helps prevent a sharp rise in blood sugar after meals. Pairing them with vegetables and a small amount of healthy fats further slows digestion and helps you feel full longer.

What to include:

• Base: Low sodium vegetable or chicken broth
• Protein and fiber: Green, brown or red lentils
• Vegetables (more fiber): Chopped kale, carrots, onions, celery
• Healthy fats: A drizzle of extra virgin olive oil
• Flavor Boosters: Cumin, smoked paprika, lemon juice

To keep these soups truly blood sugar-friendly, you need to leave a few common ingredients out of the pot. Generally, you want to avoid hidden sugars and carbs that digest quickly, which can cause a rapid spike in glucose. When choosing or preparing soups that will not raise blood sugar, avoid or limit:

• Refined starches: White pasta and white rice
• Starchy vegetables: Large amounts of corn or large portions of white potatoes
• Thickeners: White flour or cornstarch
• Traditional accompaniments: Croutons, bread bowls, cornbread, crackers for dipping
• Hidden sugars: Pre-made chili mixes, canned tomatoes with “added sugar” and sweetened non-dairy milks