Soup, Bean, Canned: A Nutritional Overview and Glycemic Impact

Bean soup is a comforting, hearty option that many people enjoy, especially during colder months. But how does canned bean soup fit into a balanced diet, particularly for those monitoring their blood sugar levels? Let’s explore the nutritional profile and glycemic impact of this convenient food option.

Glycemic Index and Load of Canned Bean Soup

Canned bean soup has a Glycemic Index (GI) of 64, which places it in the medium GI category. Foods with a GI between 56-69 are considered medium glycemic index foods, meaning they cause a moderate rise in blood glucose levels compared to pure glucose.

However, the Glycemic Load (GL) is only 3.46, which is considered low. This relatively low GL despite the medium GI is due to the modest amount of carbohydrates per serving. Remember that glycemic load takes into account both the quality (GI) and quantity of carbohydrates, making it a more practical measure for meal planning.

Nutritional Profile Per 100g Serving

• Calories: 47
• Protein: 2.44g
• Fat: 0.68g
• Total Carbohydrate: 8.1g
• Dietary Fiber: 2.7g
• Sugar: 1.09g
• Net Carbs: 5.4g

Health Benefits of Canned Bean Soup

Despite being a processed food item, canned bean soup offers several nutritional benefits:

• Good Source of Fiber: With 2.7g of fiber per 100g serving, bean soup contributes to your daily fiber intake, which supports digestive health and helps maintain steady blood sugar levels.
• Plant-Based Protein: The 2.44g of protein makes this a decent plant-based protein source, especially when combined with other complementary proteins throughout the day.
• Low in Fat: At just 0.68g of fat per serving, canned bean soup is a low-fat food option.
• Low Calorie: With only 47 calories per 100g, it can be part of a calorie-conscious diet.

Considerations for Blood Sugar Management

While the GI of 64 puts canned bean soup in the medium category, the low glycemic load of 3.46 suggests that a typical serving won’t cause dramatic blood sugar spikes for most people. However, individuals with diabetes or insulin resistance should still be mindful of portion sizes and consider the following tips:

• Pair with low-GI foods like non-starchy vegetables or a small side salad
• Add a source of healthy fat (like a drizzle of olive oil) to further reduce the glycemic impact
• Be aware that commercial canned soups often contain added sodium, so look for low-sodium varieties if you’re also monitoring salt intake

Incorporating Canned Bean Soup Into Your Diet

Canned bean soup can be a convenient addition to a balanced diet. Here are some suggestions for making it even healthier:

• Add extra vegetables to increase fiber and nutrients while diluting the carbohydrate content
• Use it as a base and add fresh herbs, spices, and a squeeze of lemon for enhanced flavor without extra calories
• Combine with a small portion of whole grains like brown rice or quinoa for a more substantial meal
• Monitor your blood glucose response if you have diabetes, as individual responses to foods can vary

In conclusion, canned bean soup can be part of a healthy, balanced diet even for those monitoring their glycemic response. Its moderate glycemic index but low glycemic load makes it a reasonable option when consumed mindfully and paired appropriately with other foods.