The Hidden Sweetness in Canned Soups
While soup is often seen as a healthy comfort food, many commercial and canned versions contain surprisingly high levels of added sugar. This is often done to balance the acidity of ingredients like tomatoes or to enhance overall flavor. For example, some brands of tomato soup can have as much as 12 to 16 grams of sugar per serving, making it a less healthy choice than it appears. In contrast, certain soups, especially homemade, are naturally lower in sugar. Understanding the difference is key to making informed dietary choices.
Comparing Soup Types for Sugar Content
Not all soups are created equal regarding their sugar content. Generally, soups with a clear, broth-based foundation and minimal starchy or sweet vegetables will have the lowest sugar counts. Cream-based soups, on the other hand, can have hidden sugars added for texture and flavor.
Clear Broth Soups:
- Chicken Noodle Soup: Homemade or simple canned versions can be very low in sugar, provided they don't contain thickeners like corn flour or high-sugar vegetables. The sugar content is typically from the natural sweetness of carrots or celery, which is negligible.
- Bone Broth: Plain bone broth is one of the lowest-sugar options available. It is often made without added salt or sugar, concentrating nutrients from simmered bones and vegetables.
- Miso Soup: This Japanese staple is naturally low in calories and sugar. It consists of fermented soybean paste, seaweed, and tofu, offering a savory profile without added sweeteners.
Vegetable Soups:
- Lentil Soup: Rich in fiber and protein, lentils make for a filling, low-sugar base. The fiber helps slow down glucose absorption, making it an excellent choice for blood sugar management.
- Minestrone: Packed with vegetables and beans, minestrone is typically low in sugar. The fiber from the beans and vegetables helps moderate any impact from small amounts of pasta.
- Cabbage Soup: Cabbage is a very low-calorie, high-fiber vegetable. A simple cabbage soup with a clear broth and other non-starchy vegetables is very low in sugar.
Soups to Watch Out For:
- Butternut Squash and Pumpkin Soups: While the main ingredients are naturally sweet, commercial varieties often add sugar and cream, significantly increasing the sugar and calorie count. Opt for homemade versions where you can control the ingredients.
- Cream of Tomato Soup: As mentioned, many canned tomato soups use added sugars to counteract acidity. Always check the label for hidden sweeteners like corn syrup.
Navigating the Nutritional Label on Canned Soups
Choosing the right canned soup requires a careful eye on the nutritional facts panel. The first step is to check the "Total Sugars" line, which includes both naturally occurring and added sugars. A good practice is to compare different brands and look for options explicitly labeled "No Added Sugar" or "Low Sodium," as these often have lower overall sugar content. The ingredient list is also crucial; sugar and its aliases, like corn syrup, dextrose, and sucrose, appear higher on the list if they are present in significant amounts.
Making Homemade Soup for Total Control
For the ultimate control over sugar and sodium, making soup from scratch is the best option. Start with a homemade or low-sodium bone broth as a base. Use plenty of non-starchy vegetables like celery, spinach, kale, and broccoli. To add flavor without relying on sugar or excess salt, utilize herbs and spices such as garlic, onion powder, thyme, and rosemary. Adding lean protein, such as chicken breast or beans, increases satiety and helps regulate blood sugar. Instead of heavy cream for a creamy texture, consider using evaporated milk, a pureed portion of the vegetables, or a healthy oil like extra-virgin olive oil.
Low-Sugar Soup Comparison: Canned vs. Homemade
| Soup Type | Canned (Typical) | Homemade (Controlled) | Notes |
|---|---|---|---|
| Chicken Noodle | 1g-5g+ sugar per serving | <1g sugar | Choose low-sodium and broth-based. |
| Lentil Soup | 2g-7g+ sugar per serving | <2g sugar | Read labels for added sugar content. |
| Tomato Soup | 8g-16g+ sugar per serving | 5g-8g natural sugar | High variation; homemade allows sugar control. |
| Butternut Squash | 5g-15g+ sugar per serving | 3g-8g natural sugar | Often creamy and sweetened in commercial versions. |
| Minestrone | 3g-8g+ sugar per serving | <3g sugar | Fiber from beans and vegetables is key. |
Conclusion: Making the Healthier Choice
In conclusion, while many soups are marketed as healthy, their sugar content can be surprisingly high, especially in processed canned varieties. Soups with a clear, broth-based foundation, such as chicken noodle (homemade), bone broth, miso, and specific vegetable soups like lentil or minestrone, consistently have less sugar. Homemade soups offer the most control, allowing you to use low-sugar ingredients and natural flavor enhancers like herbs and spices. By checking labels, choosing broth-based options, and making soup from scratch, you can enjoy a flavorful, low-sugar meal that supports your health goals.
