As the mercury plummets, is there anything more heartwarming and nourishing than a steaming bowl of soup? Whether it's a robust beef and barley stew or a refreshing vegetable broth, both can be incorporated into a diet that's friendly to blood sugar levels.

But what about canned soups? Absolutely, you can effortlessly satisfy your appetite while maintaining stable blood sugar levels by selecting canned soups that are rich in protein and fiber. These two nutrients synergize to keep blood sugar levels balanced. In this article, we've consulted with registered dietitian nutritionists to identify their top recommendations for the best canned soups available for better blood sugar management. Additionally, we offer guidance on how to select a healthy canned soup.

1. Beef & Potato Soup

When it comes to canned soups, beef options shouldn't be overlooked. In fact, Meme Inge, M.S., RDN, an intuitive eating nutrition expert, reveals that beef and potato soup is one of her top picks for clients aiming for improved blood sugar control. "Beef and potato soup is an excellent choice as it is satisfying and filling. The beef provides high-quality protein, and the potatoes contribute fiber, which helps you feel fuller for longer, aiding in the stabilization of blood sugars. Moreover, potatoes are a rich source of potassium, a crucial electrolyte that assists in balancing sodium, a nutrient often present in higher quantities in canned soups," she elaborates.

2. Butternut Squash Soup

Upon hearing "butternut squash," one might think of a vegetable high in carbohydrates, but this veggie offers more than just carbs. Butternut squash is a bountiful source of vitamin A, a vital fat-soluble vitamin that supports eye and immune health. Additionally, the soup is a good source of fiber, containing 4 grams per cup. "Butternut squash canned (or boxed) soup derives its thickness from pureed butternut squash, without any added cream. The carbohydrate content is typically reasonable, equating to about one serving of carbs (or around 15 grams), making it suitable for a balanced blood sugar meal plan," says Toby Amidor, M.S., RD, author of Health Shots. Since this soup is lower in protein, she suggests adding shredded chicken to the soup or serving it with a bean salad.

3. Chicken Noodle Soup

Perhaps the most iconic soup of all, chicken noodle soup is also one of Amidor's top recommendations. "Made with chicken broth, a touch of noodles, and chicken, canned chicken noodle soup is a solid option for keeping blood sugar in check," she notes. "The protein also helps to slow down the absorption of the carbs from the noodles. The calorie content tends to be reasonable, but do compare labels as some brands offer reduced-sodium options." For reference, a 1-cup serving of light chicken noodle soup contains 5 grams of protein, 1 gram of fiber, and 8 grams of carbohydrates. To increase the protein and fiber content, consider adding shredded chicken to the soup and pairing it with a side salad. You can also add canned chickpeas, which contribute both protein and fiber.

4. Lentil Soup

Next, we have a popular soup for good reason! Lentil soup is an excellent choice because lentils are abundant in plant-based protein and fiber. Moreover, lentils are a good source of iron. "Lentil soup often includes additional vegetables to enhance flavor and nutrients, promoting better blood sugar balance," says Inge. To further boost the protein content (and keep it plant-based), consider adding more beans, such as white beans.

5. Minestrone

Similar to lentil soup, minestrone is a classic staple. "This soup is made in a tomato-based broth and filled with beans, vegetables like carrots, onions, green beans, and leeks, and a small amount of pasta. Although there is some pasta in this soup, the beans provide fiber and protein, which slows down the rate at which the carbs (which break down into glucose or sugar) are absorbed by the body," Amidor explains. A 1-cup serving provides 12% of the Daily Value of fiber and 4 grams of protein. Since protein is a bit lower, consider adding additional beans if you're making this a full meal.

6. Split Pea Soup

Lastly, split pea soup is another canned soup staple that Inge recommends keeping on hand. Why? Because peas are a powerful source of protein and fiber, with a 1-cup serving of split pea soup providing one-quarter of your Daily Value for fiber (7 grams) and 7 grams of protein. Note that some split pea soup may be prepared with ham. Inge isn't against that, but instead advises checking the label to ensure the sodium and saturated fat align with your personal daily requirements. Want to try making it yourself? Then consider our reader-favorite Split Pea Soup with Ham Bone, a recipe that keeps sodium and saturated fat in check.

What to Look For When Choosing a Canned Soup for Healthy Blood Sugar

Not all canned soups are created equal. Examining the Nutrition Facts and selecting brands that support—not undermine—your blood sugar management is crucial. Keep these tips from Inge in mind before you add that can to your cart.

1. Aim for 6 or more grams of protein per 1-cup serving: Protein takes longer to digest than carbs and helps keep you full. If your soup is vegetable-based and lacks sufficient protein, you don't have to dismiss it entirely. In fact, Inge suggests adding ingredients like shredded chicken, cubed tofu, leftover cooked beef, beans, nutritional yeast, or pumpkin seeds to increase the protein content of the can.

2. Fuel up with at least 2 grams of fiber per 1-cup serving: Fiber enhances satiety and blood sugar regulation. If you find your soup is lower in fiber, simply stir in some canned beans or lentils.

3. Opt for lower-sodium varieties: Sodium is typically higher in canned foods like soups because sodium is a tool used to help increase the shelf-stability of the food. Choosing lower-sodium varieties can help keep your sodium intake more in check. This is important, as higher-sodium diets can increase the risk of cardiovascular issues like hypertension. While lower-sodium soups still may contain a significant amount of sodium, there are ways to help balance that out during the day. "Potassium can help counteract some of the effects of sodium, so try to increase the amounts of fruits and veggies you eat on days that you are consuming more sodium. Also, add a few extra glasses of water into your day," says Inge.

4. Sneak in extra veggies: Adding more vegetables to your diet is always beneficial. Vegetables contribute fiber, potassium, antioxidants, and other nutrients. Stir fresh spinach into a hot bowl of soup, or add frozen peas or a frozen vegetable medley to the soup as it cooks. It doesn't take much to transform canned soup into a nutrient-rich dish.

The Bottom Line

Nutrition experts concur that canned soups can be incorporated into a balanced meal plan that supports blood sugar management. Opt for canned soups that are rich in both protein and fiber, such as beef and potato, butternut squash, chicken noodle, minestrone, lentil, and split pea soups. Additionally, scrutinize the Nutrition Facts on the cans before you add them to your cart. Nutrition experts recommend purchasing lower-sodium options, as well as adding lean or plant-based proteins and vegetables to enhance the nutrient density of your bowl.