If you have diabetes, you might be wondering if canned soups are a safe choice. Canned soups can be fine for diabetics if you pick options low in sodium, added sugars, and carbs.
Many canned soups have veggies and protein, which can fit into a balanced meal plan.
Not all canned soups are created equal, though. You’ve got to read those labels.
Some have a ton of salt and carbs, which can mess with your blood sugar and health. If you stick to low-sodium, low-carb varieties, you can enjoy soup without worrying about blood sugar spikes.
Key Takeaways
- Not all canned soups are equal in nutrition for diabetics.
- Watch out for high sodium and carbohydrate content.
- Choose soups with low salt and added sugars to protect your health.
Nutritional Content of Canned Soups
Canned soups come in all sorts of nutritional profiles. These differences can affect your blood sugar, blood pressure, and overall well-being.
Paying attention to carbs, sodium, protein, fiber, and calories can help you make better choices.
Carbohydrates and Blood Sugar Impact
Carbs in canned soups hit your blood sugar directly. Look for soups with under 15 grams of carbs per serving—that helps avoid big spikes.
Complex carbs from veggies are better than simple sugars or starches. Vegetable soups often have more fiber, which slows digestion and helps keep blood sugar steady.
Soups loaded with rice, pasta, or potatoes? Yeah, those can raise your blood sugar faster. Always check the nutrition label for the type and amount of carbs.
If a soup has more than 15 grams of carbs, think about your portion size or pair it with some protein or fat.
Sodium and Blood Pressure Considerations
Most canned soups are packed with sodium, and too much can raise your blood pressure. That’s not great for anyone, but especially if you’re managing diabetes.
Pick soups labeled low sodium or reduced salt. These usually have 140 mg or less per serving, which helps you stay under the daily 2,300 mg limit.
If you already have high blood pressure, you might want to go even lower. Rinsing soup can cut some sodium, though it might change the taste.
Try to limit other salty foods on days you eat canned soup to help balance things out.
Protein, Fiber, and Calories Overview
Protein in soup helps keep your blood sugar stable and can keep you feeling full. Look for soups with meat, beans, or lentils for a protein boost.
Fiber’s also important for blood sugar control. Soups with veggies, beans, or whole grains give you more fiber, which helps slow down sugar absorption.
Calories can be all over the place. Some canned soups are low-calorie and good for weight control, while cream-based or meaty soups can be heavier.
Check the label so you know what you’re getting and how it fits into your daily calorie goals.
| Nutrient | Target per Serving for Diabetes-Friendly Soup |
|---|---|
| Carbs | Under 15 grams |
| Sodium | Less than 140 mg (low sodium) |
| Protein | At least 5 grams, preferably from lean sources |
| Fiber | At least 3 grams |
| Calories | Under 200, depending on your daily needs |
Health Risks and Safety Concerns
When picking canned soups, you’ll want to think about chemical exposure, food additives, and the types of fats inside. These can impact blood sugar control and heart health.
BPA and Bisphenol A in Canned Soups
A lot of canned soups are lined with materials containing BPA (bisphenol A). BPA is a chemical found in some plastics and can leach into your food, especially if heated.
Studies link BPA exposure to hormone disruption and a higher risk of type 2 diabetes. High BPA levels can show up in your urine and may mess with insulin resistance and blood sugar.
Choosing soups labeled BPA-free or going for fresh soup can cut down your exposure.
Processed Foods and Additives
Canned soups often have additives for taste and shelf life—think high sodium, preservatives, and flavor enhancers. Too much salt ups your risk for hypertension and heart disease, which isn’t great if you have diabetes.
Additives can also mess with blood sugar. Processed soups usually have fewer natural nutrients than fresh ones.
Check the label for added sugars and skip soups with a laundry list of chemicals.
Fat Types and Cardiovascular Health
Some canned soups sneak in saturated fats or even trans fats. These raise bad cholesterol and bump up your heart disease risk.
Look for options with healthier fats like unsaturated or polyunsaturated fats—brothy or veggie-based soups are usually better bets.
These fats help your heart and can support better blood sugar balance.
| Fat Type | Effect on Health | Found In |
|---|---|---|
| Saturated Fats | Raise LDL cholesterol | Creamy soups, some canned meats |
| Trans Fats | Increase heart disease risk | Some processed foods |
| Unsaturated Fats | Support heart and blood sugar | Brothy soups, vegetable oils |
| Polyunsaturated Fats | Heart-healthy, anti-inflammatory | Nuts, seeds, some vegetable oils |
Choosing Canned Soups for Diabetes Management
When you’re shopping for canned soup, focus on nutrition labels, sodium, and carb content. Making smart picks helps keep your blood sugar steady.
You can also try homemade options, or at least keep an eye on portion sizes and balance.
Reading Nutrition Labels and Portion Control
Check the carbohydrate count—look for lower total carbs and minimal added sugars. Lower-carb soups help you avoid blood sugar spikes.
Sodium is another biggie. Many canned soups are salty, so look for “low sodium” or aim for less than 600 mg per serving if you can’t find lower.
Also, don’t assume one can equals one serving—often there are two or more. Eating the whole can doubles your salt and carbs.
Use the nutrition facts to fit soup into your meal plan. If you’re not sure about portions, a dietitian or diabetes care team can help.
Healthier Alternatives and Home-Made Options
Soups with veggies and lean protein are usually better choices. Skip the ones with added sugar, cream, or lots of fat.
Making your own soup at home with fresh or frozen veggies, herbs, and lean meats gives you more control over salt and carbs. Homemade recipes are often simpler and work better for blood sugar.
If you don’t have time to cook, frozen soups labeled low sodium and low carb can be a decent alternative. Harvard School of Public Health suggests using whole foods and avoiding processed stuff as much as possible.
Role of Moderation and Balanced Diet
Eating canned soup in moderation really matters. Even the healthier options can sneak in extra carbs and sodium, especially if you go back for seconds.
Try pairing your soup with something like a crisp salad or some steamed veggies. That mix can help keep your blood sugar steady.
Adding a protein—maybe beans or a bit of chicken—makes the meal more satisfying. It also helps you avoid those annoying blood sugar crashes.
If you’re unsure, reach out to your diabetes care team or a dietitian for advice. They can help you figure out where canned soup fits in your routine, so you get good flavor without messing up your blood sugar.