Tomato Soup: A Low-Glycemic Comfort Food
Tomato soup is a classic comfort food that warms the soul on chilly days. But how does it affect your blood sugar levels? Let’s explore the glycemic impact and nutritional profile of this popular soup.
Glycemic Index and Load
Our user-friendly app features a searchable database, meal planning tools, and personalized recommendations based on your health goals.
Tomato soup has a glycemic index (GI) of 38, placing it in the low glycemic category. Foods with a GI below 55 are considered low glycemic, meaning they cause a slower, more gradual rise in blood sugar levels.
Even more impressive is tomato soup’s glycemic load (GL) of just 1.04. Glycemic load takes into account both the quality (GI) and quantity of carbohydrates, providing a more practical measure of how a food affects blood sugar. A GL below 10 is considered low, making tomato soup an excellent choice for those monitoring their blood glucose.
Nutritional Profile (per 100g serving)
- Calories: 19 kcal
- Protein: 0.65g
- Fat: 0.41g
- Total Carbohydrates: 3.64g
- Fiber: 0.9g
- Sugar: 2.01g
- Net Carbs: 2.74g
Health Benefits of Tomato Soup
Beyond its favorable glycemic profile, tomato soup offers several nutritional advantages:
- Low in Calories: With just 19 calories per 100g serving, tomato soup is a light option that can help with weight management.
- Good Source of Lycopene: Tomatoes contain lycopene, a powerful antioxidant that may help reduce the risk of heart disease and certain types of cancer.
- Modest Fiber Content: The 0.9g of fiber per serving contributes to digestive health and helps slow the absorption of sugars.
Who Should Include Tomato Soup in Their Diet?
Tomato soup can be a beneficial addition to many dietary patterns, especially for:
- People with diabetes or insulin resistance
- Those following a low-glycemic diet for weight management
- Individuals seeking nutrient-dense, low-calorie foods
- Anyone looking to incorporate more vegetables into their meal plan
Tips for Healthier Tomato Soup
- Choose low-sodium varieties or make your own at home to control salt content
- Add additional vegetables for more fiber and nutrients
- Incorporate a source of protein (like Greek yogurt or chicken) to create a more balanced meal
- Be mindful of added sugars in commercial varieties – some brands add significant amounts
Conclusion
With its low glycemic index of 38 and minimal glycemic load of 1.04, tomato soup earns a place on the table for those mindful of blood sugar management. Its modest calorie content and decent nutritional profile make it a smart choice for a light meal or appetizer. As with any food, portion size matters, but tomato soup represents a comfort food that you can enjoy without significant glycemic concerns.