Chicken Soup: A Comforting, Low Glycemic Option

Are you monitoring your blood sugar levels while still wanting to enjoy delicious and satisfying foods? Chicken soup might be the perfect addition to your meal plan. This traditional comfort food not only warms the soul but also offers a surprisingly favorable glycemic profile.

Glycemic Information

Chicken soup has a Glycemic Index (GI) of 38, placing it firmly in the low glycemic category. Foods with a GI below 55 are considered low glycemic, making chicken soup a good choice for those watching their blood sugar levels.

With a Glycemic Load of just 1.23 per 100g serving, chicken soup won’t cause significant blood sugar spikes when consumed in reasonable portions. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more complete picture of how a food affects blood glucose levels.

Nutritional Breakdown (per 100g serving)

• Calories: 40
• Protein: 3.44g
• Fat: 1.14g
• Carbohydrate: 4.04g
• Fiber: 0.8g
• Sugar: 1.1g
• Net Carbs: 3.24g

Health Benefits of Chicken Soup

Chicken soup isn’t just low in glycemic impact; it offers several other nutritional advantages:

• Low Calorie: At only 40 calories per 100g, it’s a light option that can help with weight management.
• Good Protein Source: With 3.44g of protein per serving, it contributes to muscle maintenance and satiety.
• Low Net Carbs: Only 3.24g of net carbs makes it suitable for various low-carb eating plans.
• Hydration: The high water content helps maintain proper hydration.
• Comforting Properties: Research suggests that chicken soup may have mild anti-inflammatory properties that can help with cold symptoms.

Incorporating Chicken Soup into a Low Glycemic Diet

Here are some ways to enjoy chicken soup while maximizing its low glycemic benefits:

• Pair it with a side salad for added fiber and nutrients.
• Add extra vegetables like broccoli, spinach, or bell peppers to increase the fiber content.
• Consider using whole grain crackers instead of white crackers if you want something crunchy on the side.
• Make homemade chicken soup to control the ingredients and reduce sodium content.
• Use it as an appetizer to help reduce overall glycemic load of your meal.

Bottom Line

Chicken soup offers a comforting, nutritious option with minimal impact on blood sugar levels. Its low glycemic index of 38 and very low glycemic load of 1.23 make it an excellent choice for those managing diabetes or following a low glycemic diet. Plus, its moderate protein content and low calorie count can support various health and weight management goals.

Whether you’re enjoying it on a cold day or when feeling under the weather, chicken soup can be a valuable addition to your low glycemic eating plan.