Chicken noodle soup can be a healthy and satisfying meal for people with diabetes. However, it’s important to be mindful of ingredients and portion size when enjoying this classic comfort food. In moderation, chicken noodle soup can be a nutritious part of a diabetic diet.
What makes chicken noodle soup a good option for diabetics?
Chicken noodle soup has several qualities that make it a diabetes-friendly food:
- Chicken provides lean protein that helps keep blood sugar stable.
- Non-starchy vegetables like carrots, celery, onions add fiber and nutrients with minimal impact on blood sugar.
- Broth offers hydration and electrolytes like sodium and potassium.
- With careful ingredient choices, chicken noodle soup can be low in carbs, fat, and calories.
The combination of protein, non-starchy veggies, and broth in chicken noodle soup makes it a filling meal that can help control blood sugar spikes. The fiber and protein will cause the meal to be digested more slowly, preventing blood sugar levels from rising rapidly after eating.
What to watch out for in chicken noodle soup
While chicken noodle soup can be diabetes-friendly, there are some potential pitfalls to keep in mind:
- Canned soups are often high in sodium, which can increase blood pressure.
- Pre-made noodles may be made with refined flours, which digest quickly and can spike blood sugar.
- Added sugars in canned broths and soups boost carbs and calories.
- Large portion sizes can lead to excess calories, carbs, fat, and sodium.
When choosing canned chicken noodle soups, look for low-sodium options with no added sugars. Be mindful of portion sizes, and aim to balance it with non-starchy vegetables and a healthy carbohydrate like whole grain bread or a small whole wheat roll.
Making homemade chicken noodle soup is the healthiest option, allowing you to control the ingredients. Using whole grain noodles or substituting extra vegetables for noodles can reduce the carb count.
Chicken Noodle Soup Nutrition Facts
The nutrition profile of chicken noodle soup can vary widely depending on the specific ingredients used. Here are some general nutrition facts on a one cup serving:
Homemade Chicken Noodle Soup (with whole wheat noodles)
| Calories | 165 |
|---|---|
| Fat | 5g |
| Carbohydrates | 17g |
| Protein | 13g |
| Fiber | 2g |
| Sodium | 65mg |
Canned Chicken Noodle Soup (reduced sodium)
| Calories | 120 |
|---|---|
| Fat | 2g |
| Carbohydrates | 14g |
| Protein | 8g |
| Fiber | 1g |
| Sodium | 480mg |
Comparing these two options, the homemade soup is lower in sodium, carbs, and calories while being higher in protein and fiber. Watching your portions of canned soup and selecting reduced sodium options can help minimize negative impacts.
Tips for diabetics to eat chicken noodle soup
Here are some tips for people with diabetes to keep chicken noodle soup healthy:
- Start with low-sodium chicken broth and add your own lean chicken breast meat and lots of low-carb veggies like carrots, celery, mushrooms, etc.
- Try using whole grain noodles or swapping half the noodles for extra veggies to reduce carbs.
- Avoid canned soups with added sugars or sugary thickeners like cornstarch.
- Be mindful of portion sizes, aiming for 1-2 cups max per serving.
- Balance soup with a salad, whole grain bread or roll, and a fruit or veggie side.
- Avoid crackers and oyster crackers which add carbs, fat, and sodium.
With smart ingredient substitutions and careful carb counting, chicken noodle soup can be a delicious diabetes-friendly meal.
Sample meal plan with chicken noodle soup
Here is a sample meal plan incorporating a homemade chicken noodle soup for someone with diabetes:
Breakfast:
- 2 scrambled eggs
- 1 slice whole wheat toast
- 1⁄2 grapefruit
Lunch:
- 1 cup homemade chicken noodle soup (with carrots, celery, chicken, whole wheat noodles)
- Side salad with 2 tbsp light dressing
- 1 whole grain dinner roll
Dinner:
- 3 oz baked cod
- 1⁄2 cup roasted Brussels sprouts
- 1⁄2 cup cooked quinoa
- 1 cup low-fat milk
This sample menu comes to approximately 1600 calories, 47g fat, 170g carbs, and 90g protein. The homemade chicken noodle soup provides a hearty lunch full of filling fiber and protein to help manage blood sugar levels.
Conclusion
Chicken noodle soup can be a tasty, nutritious meal option for people with diabetes when prepared with care. Focus on limiting sodium and extra carbs from noodles and crackers. Balance your portion with non-starchy veggies and healthy carb sides. With a few modifications, this comfort food classic can safely be enjoyed as part of a balanced diabetic diet. Chicken noodle soup provides protein, nutrients, and hydration without significantly spiking blood sugar when eaten in moderation as part of a wise meal plan.