Lentil Soup: A Low Glycemic, Nutritious Option
Lentil soup is a delicious, hearty option that’s not only comforting but also offers impressive nutritional benefits. For those following a low-glycemic diet, lentil soup is an excellent choice that can help maintain stable blood sugar levels while providing essential nutrients.
Glycemic Impact
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Lentil soup has a Glycemic Index (GI) of 44, which places it in the low-glycemic category. Foods with a GI below 55 are considered low glycemic and are digested more slowly, causing a gradual rise in blood sugar levels rather than a spike.
The Glycemic Load (GL) of lentil soup is only 2.86 per 100g serving. This low GL indicates that a typical portion of lentil soup has a minimal impact on blood glucose levels, making it suitable for those managing diabetes or following a low-glycemic diet.
Nutritional Profile
A 100g serving of lentil soup provides:
- Calories: 60 kcal
- Protein: 3.82g
- Fat: 0.69g
- Total Carbohydrates: 10.2g
- Dietary Fiber: 3.7g
- Sugar: 1.72g
- Net Carbs: 6.5g
Why Lentil Soup Is a Smart Choice
Lentil soup stands out as a nutritionally balanced food for several reasons:
- High Fiber Content: With 3.7g of fiber per 100g serving, lentil soup contributes significantly to your daily fiber needs, supporting digestive health and prolonged satiety.
- Protein-Rich: The 3.82g of protein makes lentil soup a good plant-based protein source, especially when combined with other meals throughout the day.
- Low in Fat: With less than 1g of fat per serving, lentil soup is a heart-healthy option that can be included in most dietary plans.
- Low in Sugar: Only 1.72g of sugar per serving means lentil soup won’t contribute significantly to your daily sugar intake.
Incorporating Lentil Soup Into Your Diet
Lentil soup can be a versatile addition to your meal plan:
- Enjoy as a warming lunch with a small whole grain roll
- Serve as a starter before a main course to help control appetite
- Add extra vegetables to boost the nutrient content even further
- Make a larger batch and portion for convenient, healthy meals throughout the week
Bottom Line
With its low glycemic index, modest calorie content, and impressive nutrient profile, lentil soup is an excellent choice for those looking to maintain stable blood sugar levels while enjoying a satisfying meal. The combination of protein and fiber helps promote fullness, making it a smart option for weight management as well as general health and wellbeing.
Remember that homemade lentil soups typically offer the best nutritional profile, as some commercial versions may contain added salt or preservatives that could affect the overall healthfulness of the dish.