Miso or Tofu Soup: A Low-Glycemic Delight

Miso or tofu soup is a traditional Japanese dish that has gained worldwide popularity not only for its umami flavor but also for its impressive nutritional profile. This light yet satisfying soup is particularly beneficial for those monitoring their blood sugar levels due to its low glycemic impact.

Glycemic Impact

With a Glycemic Index (GI) of just 29.2, miso or tofu soup falls well within the low-glycemic category. Foods with a GI below 55 are considered low-glycemic, making this soup an excellent choice for maintaining stable blood sugar levels.

Even more impressive is its Glycemic Load (GL) of only 0.5. The glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more accurate picture of how a food affects blood sugar. A GL under 10 is considered low, so at 0.5, miso or tofu soup has a minimal impact on blood glucose levels.

Nutritional Breakdown (per 100g serving)

• Calories: 24
• Protein: 2.21g
• Fat: 0.85g
• Carbohydrates: 2.3g
• Fiber: 0.6g
• Sugar: 0.77g
• Net Carbs: 1.7g

Health Benefits

Miso or tofu soup offers several health advantages beyond its low glycemic impact:

• Light yet satisfying: At only 24 calories per 100g serving, it’s an excellent low-calorie option that still provides satiety.
• Good source of plant protein: With 2.21g of protein per serving, it contributes to your daily protein needs, especially important for vegetarians and vegans.
• Low in carbohydrates: The total carbohydrate content of 2.3g, with net carbs at just 1.7g, makes it suitable for low-carb eating plans.
• Provides dietary fiber: Contains 0.6g of fiber per serving, supporting digestive health.

Ideal For

This soup is particularly beneficial for:

• People with diabetes or insulin resistance
• Those following low-carb or low-calorie diets
• Individuals looking to maintain stable energy levels throughout the day
• Anyone seeking light, nutritious meal options

Incorporating Miso or Tofu Soup Into Your Diet

Due to its low glycemic impact and minimal calorie content, miso or tofu soup can be enjoyed frequently as part of a balanced diet. It works well as:

• A warming starter that won’t spike blood sugar before the main meal
• A light lunch paired with a small protein source
• A comforting afternoon or evening snack
• A hydrating option during illness when appetite may be reduced

For those monitoring blood glucose levels or following a low-glycemic diet, miso or tofu soup represents an excellent choice that provides nutrition without compromising glycemic control.