Chicken Noodle Soup (Canned): A Comfort Food with Low Glycemic Impact

Canned chicken noodle soup is a pantry staple for many households, especially during cold and flu season. But how does this classic comfort food affect your blood sugar levels? Let’s explore the glycemic impact and nutritional profile of this convenient meal option.

Glycemic Index and Load of Chicken Noodle Soup

Glycemic Index (GI): 42

With a GI of 42, canned chicken noodle soup falls into the low glycemic index category (under 55), making it a relatively good option for those monitoring their blood sugar levels.

Glycemic Load (GL): 2.19

The glycemic load, which takes into account both the quality and quantity of carbohydrates, is very low at 2.19 per 100g serving. Generally, a GL under 10 is considered low, making canned chicken noodle soup a blood sugar-friendly choice.

Nutritional Profile (per 100g serving)

• Calories: 42
• Protein: 2.38g
• Fat: 0.98g
• Total Carbohydrates: 6.02g
• Dietary Fiber: 0.8g
• Sugar: 1.2g
• Net Carbs: 5.22g

Why Chicken Noodle Soup Can Be a Good Choice

Canned chicken noodle soup offers several nutritional benefits:

• Low Calorie Content: At just 42 calories per 100g, it’s a light meal or snack option.
• Modest Protein Source: Contains 2.38g of protein per serving, contributing to satiety.
• Low Fat: With less than 1g of fat per 100g, it’s a low-fat food choice.
• Low Glycemic Impact: The combination of low GI and very low GL makes it suitable for blood sugar management.

Considerations for Different Dietary Needs

For Diabetics: The low glycemic load makes canned chicken noodle soup a reasonable option, but be mindful of sodium content which is often high in canned soups.

For Weight Management: The low calorie density makes this a filling option with minimal caloric impact, potentially supporting weight loss efforts.

For Low-Carb Dieters: With just 5.22g of net carbs per 100g, this can fit into a moderately low-carb diet plan.

How to Incorporate Canned Chicken Noodle Soup in a Balanced Diet

• Pair with a green salad for added fiber and nutrients
• Add extra protein like leftover chicken or a boiled egg to increase satiety
• Consider low-sodium versions if you’re watching your salt intake
• Add extra vegetables like spinach or broccoli to boost nutritional value

Conclusion

Canned chicken noodle soup, with its low glycemic index of 42 and minimal glycemic load of 2.19, makes a reasonable choice for those monitoring their blood sugar levels. Its modest nutritional profile, featuring low calories and a balanced mix of macronutrients, can make it part of a healthy eating pattern when consumed mindfully.

As with any packaged food, be aware of sodium content and consider adding fresh ingredients to enhance the nutritional value of this convenient comfort food.