Cream of Mushroom Soup: A Low Glycemic Option for Your Healthy Diet
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When looking for comforting foods that won’t spike your blood sugar levels, cream of mushroom soup stands out as an excellent choice. This versatile soup not only adds rich flavor to many dishes but also boasts impressive glycemic metrics that make it suitable for those monitoring their blood sugar.
Glycemic Index and Load: What You Need to Know
Cream of mushroom soup has a glycemic index (GI) of 27, placing it firmly in the low GI category. Foods with a GI below 55 are considered low glycemic options, making this soup an excellent choice for maintaining stable blood sugar levels.
Even more impressive is its glycemic load (GL) of just 1.22. The glycemic load takes into account both the quality and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar. A GL under 10 is considered low, so cream of mushroom soup is exceptional in this regard.
Nutritional Profile per 100g Serving
- Calories: 74 kcal
- Protein: 2.1g
- Fat: 4.76g
- Carbohydrates: 5.7g
- Fiber: 1.2g
- Sugar: 1.74g
- Net Carbs: 4.5g
Why Cream of Mushroom Soup Works for Blood Sugar Management
The modest carbohydrate content combined with a good amount of fiber results in the low net carbs of just 4.5g per serving. This composition helps slow down the absorption of sugars into the bloodstream, preventing rapid spikes in blood glucose levels.
Additionally, the 4.76g of fat and 2.1g of protein further help to moderate the glycemic response by slowing down digestion and providing satiety.
Incorporating Cream of Mushroom Soup into Your Diet
This versatile soup can be enjoyed in numerous ways while maintaining its low glycemic benefits:
- As a standalone soup for a light lunch or dinner starter
- As a base for casseroles and one-pot meals
- As a creamy sauce for lean proteins like chicken or fish
- As a flavor enhancer for vegetable dishes
Bottom Line
Cream of mushroom soup, with its low glycemic index of 27 and minimal glycemic load of 1.22, makes an excellent addition to a blood sugar-conscious diet. Its balanced nutritional profile provides satisfaction without the dramatic blood sugar fluctuations associated with higher GI foods.
When selecting store-bought versions, always check the label for added sugars or modified starches that might affect its glycemic response. Better yet, consider making your own at home with fresh ingredients for the most nutritional benefits.