Cream of Vegetable Soup: A Low-Glycemic Comfort Food
Cream of vegetable soup is a comforting, versatile dish that can be enjoyed year-round. Beyond its delicious taste, this soup offers some favorable glycemic properties that make it a good option for those monitoring their blood sugar levels.
Glycemic Index and Load
Our user-friendly app features a searchable database, meal planning tools, and personalized recommendations based on your health goals.
Cream of vegetable soup has a glycemic index (GI) of 32.5, placing it firmly in the low-glycemic category. Foods with a GI below 55 are considered low-glycemic options, making this soup a blood-sugar friendly choice.
Even more impressive is its glycemic load (GL) of just 2.19. The glycemic load takes into account both the quality and quantity of carbohydrates, providing a more practical indication of how a food affects blood sugar. A GL under 10 is considered low, meaning cream of vegetable soup is unlikely to cause significant blood sugar spikes.
Nutritional Profile (per 100g serving)
- Calories: 78
- Protein: 1.41g
- Fat: 4.72g
- Total Carbohydrates: 7.83g
- Dietary Fiber: 1.1g
- Sugars: 1.69g
- Net Carbs: 6.73g
Benefits for Blood Sugar Management
The low glycemic impact of cream of vegetable soup makes it a suitable option for:
- People with diabetes or insulin resistance
- Those following a low-GI diet for weight management
- Anyone looking to maintain stable energy levels
- People trying to reduce sugar cravings
How to Enjoy Cream of Vegetable Soup
This versatile soup can be enjoyed in various ways:
- As a light starter before the main course
- Paired with a small whole-grain sandwich for a balanced meal
- As a warming snack between meals
- With added protein (such as chicken or tofu) to create a more substantial meal
Making Healthier Choices
While cream of vegetable soup is already a low-glycemic option, you can further improve its nutritional profile by:
- Choosing low-sodium versions when buying pre-made soups
- Making homemade versions with fresh vegetables and herbs
- Using plant-based cream alternatives if you’re watching saturated fat intake
- Adding extra vegetables to increase the fiber content
Conclusion
Cream of vegetable soup, with its low glycemic index of 32.5 and minimal glycemic load of 2.19, makes an excellent choice for those monitoring their blood sugar levels. Its moderate calorie content (78 calories per 100g) and reasonable macronutrient balance also make it a practical addition to many eating plans. Whether enjoyed on its own or as part of a larger meal, this comforting soup can be a valuable addition to a blood-sugar friendly diet.