Vegetable Soup (Canned): A Low-Glycemic Comfort Food
Canned vegetable soup is a convenient pantry staple that offers both comfort and nutrition. If you’re monitoring your blood sugar levels, you’ll be pleased to know that this classic food has favorable glycemic properties.
Glycemic Profile
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Vegetable soup (canned) has a glycemic index (GI) of 38, placing it firmly in the low-glycemic category. Foods with a GI under 55 are considered low-glycemic, meaning they cause a slower, more gradual rise in blood glucose levels compared to high-GI foods.
With a glycemic load of just 2.44, canned vegetable soup has minimal impact on blood sugar levels, making it suitable for people with diabetes or those following a low-glycemic diet.
Nutritional Breakdown per 100g Serving
- Calories: 38
- Protein: 1.12g
- Fat: 0.4g
- Carbohydrates: 7.62g
- Fiber: 1.2g
- Sugar: 0.95g
- Net Carbs: 6.42g
Health Benefits
Canned vegetable soup offers several nutritional advantages:
- It’s low in calories (38 calories per 100g), making it a good option for weight management
- Contains dietary fiber (1.2g per serving) which helps slow carbohydrate digestion
- Provides essential nutrients from various vegetables
- Has minimal fat content (0.4g per serving)
- Contains very little sugar (less than 1g per serving)
Perfect for Blood Sugar Management
With its low glycemic index and glycemic load, canned vegetable soup is unlikely to cause blood sugar spikes. The fiber content helps slow digestion and the absorption of carbohydrates, further contributing to stable blood sugar levels.
Tips for Including Canned Vegetable Soup in Your Diet
- Choose low-sodium varieties when possible
- Add extra fresh or frozen vegetables to boost nutritional value
- Include a source of protein like grilled chicken or tofu to create a more balanced meal
- Pair with a small whole-grain roll for a satisfying, diabetes-friendly lunch
Conclusion
Canned vegetable soup is a convenient, nutritious, and blood sugar-friendly option. With its low glycemic index of 38 and minimal glycemic load of 2.44, it can be enjoyed as part of a balanced diet, even by those who need to carefully monitor their carbohydrate intake and blood glucose response.