What kind of soup can diabetics eat?

November 30, 2025 •

4 min read

According to Diabetes Canada, people with diabetes have an increased risk of heart disease, making low-sodium and low-saturated-fat diets crucial. This means selecting or preparing soups that are light on salt and heavy on nutrients is an important aspect of managing the disease. Knowing what kind of soup can diabetics eat is key to enjoying this comforting meal without compromising health.

Quick Summary

People with diabetes can enjoy many soups by focusing on broth-based, high-fiber, and lean-protein options. Key ingredients include non-starchy vegetables and legumes, while high-sodium canned varieties, creamy bases, and starchy fillers should be limited.

Key Points

Choose Broth-Based Soups: Opt for low-sodium chicken, vegetable, or bone broth as your base to reduce sodium and saturated fat intake.
Load Up on Non-Starchy Vegetables: Pack your soup with ingredients like kale, spinach, broccoli, and peppers for high fiber and nutrient content with minimal carbs.
Incorporate Lean Protein and Fiber: Add sources like lentils, chickpeas, shredded chicken, or lean ground turkey to promote satiety and stabilize blood sugar levels.
Read Canned Soup Labels Carefully: When buying pre-made soups, always check for 'low-sodium' and be mindful of total carbohydrate content and added sugars.
Avoid Creamy Bases and Excess Starch: Limit traditional cream-based soups and go easy on high-carb starchy vegetables like potatoes, corn, and peas.
Enhance Flavor with Herbs and Spices: Use fresh herbs, garlic, and spices to add flavor without relying on excess salt or fatty additives.

How to Choose Diabetic-Friendly Soup Bases

For individuals with diabetes, the foundation of a healthy soup is just as important as its fillings. The base sets the nutritional profile, particularly in terms of sodium and saturated fat. The primary distinction lies between broth-based and cream-based soups.

Broth-Based Soups

Broth-based soups are the clear winner for a diabetic-friendly diet. They are naturally lower in calories and fat compared to their creamy counterparts. Opt for low-sodium chicken, beef, or vegetable broth to control your salt intake, which is critical for managing blood pressure and reducing heart disease risk. Homemade bone broth is an excellent option, providing a significant protein boost with virtually no carbohydrates. Many pre-packaged broths are also available in reduced-sodium versions, which is a great shortcut for those with less time for cooking.

Creamy Soups (with a twist)

Traditional creamy soups, thickened with heavy cream or butter, are typically high in saturated fat and should be consumed sparingly. However, you can achieve a rich, creamy texture using healthier alternatives. For example, pureeing fiber-rich vegetables like cauliflower or butternut squash can create a velvety consistency without the added saturated fat. Alternatively, a spoonful of Greek yogurt or a milk alternative can provide creaminess. The key is to check the nutritional information and use ingredients that won't cause a spike in blood sugar or increase fat intake.

The Best Ingredients for Diabetic Soups

Creating a satisfying and nutritious soup for diabetes is all about packing it with the right components. Focus on ingredients that are high in fiber, protein, and nutrients while being low in carbohydrates.

Vegetables

Non-starchy vegetables should be the star of your soup. These include:

Spinach
Kale
Broccoli
Cauliflower
Carrots
Celery
Mushrooms
Bell peppers
Onions and garlic

Lean Proteins and Legumes

Adding a source of lean protein helps increase satiety and stabilizes blood sugar levels. Good choices include:

Shredded chicken breast
Lean ground turkey
Lentils (a fiber and protein powerhouse)
Chickpeas and other beans
Firm tofu

Whole Grains

For extra fiber and texture, small amounts of whole grains can be added. Good examples include:

Barley
Quinoa
Wild rice

What to Avoid: Ingredients That Raise Blood Sugar

Being mindful of what to leave out is just as important as choosing the right ingredients. Certain common soup additions can be detrimental to blood sugar management.

Limit Starchy Vegetables

While some starchy vegetables are nutritious, they are higher in carbohydrates and should be used in moderation. These include potatoes, corn, and peas. If you do include them, use a small portion and balance it with plenty of non-starchy vegetables and protein.

Avoid Sugary or Fatty Thickeners

Ingredients like white flour, cornstarch, and heavy cream are often used to thicken soups but can add unnecessary carbohydrates and saturated fat. Stick to healthier thickening methods like pureeing vegetables or using legumes.

Beware of High-Sodium Canned Soups

Canned soups can be a convenient option, but many contain excessive amounts of sodium. Always read the nutrition label carefully and choose products specifically labeled 'low-sodium' or 'no-salt-added'. If you cannot find a low-sodium option, you can dilute regular canned soup with water or a low-sodium broth.

Making Your Own vs. Buying Canned Soup

While homemade soup offers the most control over ingredients, canned options can be a time-saver. Here is a comparison to help you decide.

Comparison Table: Homemade vs. Canned Soup for Diabetics


Feature	Homemade Soup	Canned Soup
Control	Complete control over sodium, fat, and sugar content.	Limited control, must rely on label accuracy.
Ingredients	Use fresh, high-fiber, non-starchy vegetables and lean protein.	May contain preservatives, high sodium, and added sugars.
Nutrition	Customizable for high protein and fiber goals.	Often low in fiber and can be high in saturated fat and sodium.
Convenience	Requires more time for preparation and cooking.	Quick and easy to heat and serve.
Taste	Fresh, vibrant flavors customized to your preference.	Taste can be bland or overly salty; less fresh flavor.

DIY Soup-Making Tips

Load up on veggies: Start with a base of sauteed onions, garlic, carrots, and celery, then add plenty of other non-starchy vegetables.
Embrace legumes: Lentil soup or a minestrone with beans and chickpeas are excellent, fiber-rich choices.
Use healthy fats: Sauté vegetables in a small amount of olive oil instead of butter.
Boost flavor naturally: Use fresh herbs like parsley, basil, and thyme, and spices like cumin, ginger, and turmeric instead of relying on excess salt.
Thicken wisely: Instead of cream, puree some of the cooked vegetables or use a smaller amount of a whole-grain flour if needed.

Choosing the Best Canned Soup

Prioritize labels: Look for 'low sodium' or 'no salt added' options first.
Check the carb count: Some canned soups can contain hidden sugars or starchy fillers. Aim for options with fewer than 30 grams of carbohydrates per serving.
Focus on broth-based: Stick to soups with a clear, broth-based liquid rather than creamy, dairy-heavy soups.
Enhance with additions: Add fresh vegetables, extra lean protein, or a handful of leafy greens to boost the nutrient and fiber content of canned soup.

Conclusion: The Final Word on Diabetic Soups

Eating soup is a great way to incorporate more vegetables, protein, and fiber into your diet while maintaining healthy blood sugar levels. For diabetics, the best soups are those with a low-sodium broth base and are packed with non-starchy vegetables and lean protein sources like chicken, lentils, or beans. While homemade options offer the most control, a quick check of the nutrition label allows for healthy, convenient canned choices. By being mindful of ingredients—favoring high-fiber produce and lean proteins while avoiding excessive sodium, saturated fat, and starchy thickeners—you can make soup a delicious and beneficial part of your meal plan. For more helpful tips on managing your diet with diabetes, resources like Diabetes Canada offer extensive support and information on healthy eating.

Frequently Asked Questions

While traditional creamy soups are often high in saturated fat and are not ideal, diabetics can enjoy healthier creamy versions. This can be achieved by pureeing vegetables like cauliflower or butternut squash, or using Greek yogurt for creaminess, instead of high-fat cream.

Broth-based soups are the best choice. Opt for low-sodium or 'no salt added' varieties of chicken, beef, or vegetable broth to control sodium levels. Homemade bone broth is also a great high-protein, low-carb option.

Yes, but with caution. Many canned soups are high in sodium and can contain hidden sugars. Always check the nutrition label for low-sodium options and avoid creamy or high-starch varieties. You can also add extra vegetables to boost fiber.

Limit high-sodium ingredients, excessive amounts of starchy vegetables like potatoes and corn, and thickeners like heavy cream, butter, and white flour. Opt for fresh vegetables and lean proteins instead.

To thicken soup without high-carb additives, you can puree some of the cooked soup vegetables, add fiber-rich lentils, or stir in a small amount of whole-grain flour as a last resort. Legumes are an excellent and healthy thickener.

Yes, lentil soup is an excellent choice for diabetics. Lentils are high in fiber and plant-based protein, which slows digestion and helps stabilize blood sugar levels. This makes it a nutrient-dense and filling meal.

You can, but it is best to use a whole-wheat pasta in moderation for the added fiber. For a lower-carb alternative, consider using hearts of palm pasta, shirataki noodles, or adding extra non-starchy vegetables.