Sweater weather is here. Warm up with a bowl of one of these dietitian-recommended soups that are flavorful and blood sugar-friendly.

Reviewed by registered dietitian Emily Lachtrupp, MS, RD

Sweater weather is officially here again. As the temperatures drop, we can’t wait to put on our favorite knits and make a pot of soup. It’s not just a delicious option for staying warm: soup can be a healthy addition to your routine. In fact, the right soup recipe can check all the nutritional boxes and help you manage your blood sugar levels. Many soups are packed with good-for-you ingredients like protein, fiber and antioxidants, while also being low in saturated fat, which is important since heart disease is closely linked to diabetes.

Related: 18 Diabetes-Friendly Lunches That Are Cheap and Delicious

Unfortunately, the cold months also coincide with the return of cold and flu season. Luckily, your favorite soup recipe may be the perfect dish to get the essential nutrients your immune system needs to stave off the sniffles. If you haven’t been keeping up with your beverage intake with the change of season or are already feeling under the weather, broth-based soups can help you stay hydrated.

Read on to find out what dietitians recommend about the best soups to stay healthy and hydrated if you have diabetes. Plus, we’ll share helpful tips for choosing the best diabetes-friendly soup options.

The best soups if you have diabetes

1. Lentil soup

If you’re trying to control your blood sugar, lentil soup is a great choice because it’s high in fiber and plant-based protein, but low in saturated fat, says Vandana Sheth, RDN, CDCESa plant and diabetes expert based in Los Angeles. In fact, a 1-cup serving of cooked lentils provides 18 grams of protein and 16 grams of fiber. “This nutritional profile makes it nutrient-dense, satisfying, and blood sugar-friendly,” she says.

Research has shown that lentils are particularly effective in stabilizing blood sugar levels. One study found that consuming a 110-gram serving (about 1 cup) of cooked lentils reduced post-meal blood sugar levels by up to 20%. Put these dried lentils in the pantry to put them to good use in a Instant lentil soup, Red lentil and saffron soup or this Vegan lentil soup.

2. Minestrone soup

Minestrone soup makes for a nutrient-dense meal because it’s high in fiber and packed with vegetables and plant-based protein, says Jessica DeGore, RD, CDCESregistered dietitian and certified diabetes care and education specialist. These qualities make it a wise choice for managing blood sugar levels.

Additionally, if you’re having trouble meeting your non-starch vegetable goal for the day, adding a cup or bowl of minestrone can help you get there. If you’re worried about the carbs in the pasta of a traditional minestrone, DeGore suggests choosing whole wheat pasta for more fiber or replacing the pasta with other whole grains. (Farro that would be awesome.) Try one of our favorites minestrone soup recipes like this Slow Cooker Vegetable Minestrone Soup Or Vegan minestrone soup.

3. Chili pepper

For many, fall means the return of football season. One of the most popular foods to accompany football? Pepper. Maximize the nutritional benefits of your favorite chili by incorporating plenty of chopped vegetables for added fiber and replacing beef with chicken or turkey to reduce the total saturated fat per bowl. Alyssa Pacheco, RDregistered dietitian and owner of The PCOS Nutritionist, is a fan of white chicken chili. “Thanks to the chicken and beans, it’s packed with protein and fiber to keep blood sugar levels more stable, which will help you feel fuller,” she says. Try our Creamy White Chili with Cream Cheese recipe, which uses mashed beans to help thicken the chili.

“Vegetable chili is another option high in fiber, plant-based protein, and complex carbohydrates. Without meat, this chili is often made with more vegetables and beans, making it a hearty and diabetes-friendly choice,” adds Sheth. One of our favorite plant-based chili recipes is this Vegetarian Butternut Squash and Black Bean Chilior try this protein-rich recipe Turkey Chili option.

4. Pureed vegetable soup

Do you have vegetables in the fridge that need to be used ASAP? Make a pot of pureed vegetable soup. From broccoli to tomato or carrot, the options are endless for pureed vegetable soups. Not only simple to prepare, these creamy soups are also a boon for blood sugar management as they are packed with fiber and anti-inflammatory antioxidants. Plus, they also tend to be lower in carbs.

Many vegetarian soups will also be rich in immune-supporting nutrients like vitamins A and C. Get out your immersion blender (or a traditional blender) and prepare our Roasted Carrot Soup, Cauliflower soup, Tomato soup on plate Or Persian Butternut Squash Soup.

5. Chicken soup

Chicken soup is the ultimate comfort food. Not only does it provide comfort, but chicken soup is a nutrient-rich option for boosting your immune system while being easy to make low-carb. If you want to maximize the protein in your next pot of chicken soup, Gina Jones, MS, RDN, owner of Gina Jones Nutrition, recommends using bone broth for more protein, vitamins and minerals.

There are countless variations of chicken soup, but Chicken Vegetable Soup is Jones’ best soup for diabetes. “The protein in chicken broth and chicken contributes to satiety and helps regulate blood sugar levels. Non-starch vegetables (like carrots, greens, celery) help provide additional nutrients and fiber, which reduces cravings and improves satiety and blood sugar regulation. Try one of these soul-nourishing chicken soup recipes this week: Instant Chicken Soup with Root Vegetables and Barley Or Easy Chicken Soup with Tortilla Chips.

How to Choose Soup for Healthy Blood Sugar

These tips will help you choose the right soup option that will support healthy blood sugar levels (and maybe even meet your hydration goals):

• Consider the ingredients: With diabetes, it can be easy to focus only on the calories and carbohydrate content of your diet. However, Gore also recommends looking at the soup’s ingredients. “Choosing a soup that includes a lean protein source (chicken or beans), plenty of vegetables (carrots, onions, greens), and whole-grain carbohydrates (brown rice, quinoa, farro) makes for a balanced, diabetes-friendly meal . ”, she said.

• Add fiber: Fiber makes soups more filling by slowing digestion, allowing glucose to be absorbed more gradually. The nutrient also promotes a healthier gut microbiome, a key player in immune health. Choose soup recipes with lots of vegetables or legumes. If you start with canned soup, increase the fiber content by adding more vegetables or beans when heating.

• Check the sodium again: Whether purchasing a canned variety from the store or ordering from a fast foodsoups can be quite high in sodium. Choose canned soups labeled “low sodium” or “no salt added” when possible. For homemade soups, use a low-sodium broth and limit the amount of salt you add during cooking. If no low-sodium options are available, adjust your sodium intake at other meals of the day accordingly.

• Low in saturated fat: “Select soups low in saturated fat to help support heart health, which is also important for people with diabetes,” says Sheth. Broth-based soups generally contain less saturated fat than cream-based soups.

The essentials

Take advantage of the cooler weather and make a pot of soup. While it may seem like a modest dish, soup is a multitasker when it comes to supporting your health goals like staying hydrated, eating more vegetables, and meeting the recommended daily fiber goal. Soup can be high in protein and fiber, while being low in carbohydrates and saturated fat, all of which help manage diabetes. Additionally, many soups provide nutrients that support the immune system, like vitamins A and C, zinc and iron, essential for fighting off cold viruses. It’s time to get out the pot!