How to Make Healthy Low Glycemic Soups

Master the art of downright delicious Low Glycemic Soups!

From choosing the right ingredients to easy low GI recipe ideas, this guide has everything you need to craft the perfect pot of healthy soup from scratch!

The glycemic index (GI) measures how quickly foods raise our blood sugar levels after we eat them.

Foods with a high GI, for instance, cause our blood sugar to spike rapidly, while low GI foods with a GI value of 55 or less lead to slower, more gradual spikes. This is important for managing blood sugar levels and overall health.

Given this information, choosing homemade soups packed with nutrient-dense, low-GI ingredients is a no-brainer!

Whether you’re meal-prepping or looking for a healthy dinner, this post will teach you all about low-glycemic soups, including ingredient choices, tips, top recipes, and more to help you manage your blood sugar levels and keep you feeling great!

Key Ingredients for Low GI Soups

First and foremost, let’s run down the key components of building a personalized pot of low-glycemic soup that’s not only tasty but also keeps your blood sugar in check:

Healthy Fats

Most soups start by sauteing the aromatics in a healthy fat such as olive, avocado, or coconut oil.

This not only adds a rich, satisfying flavor base but also aids in the absorption of essential fat-soluble vitamins, making your dish more nutritious.

Vegetables

Here are the types of vegetables to consider adding to your soup:

• Aromatic vegetables – These are the secret to an irresistibly flavorful soup. Onions, garlic, leeks, and shallots fall into this category. In addition to being low on the glycemic index, these antioxidant-packed allium veggies have anti-inflammatory properties, making them ideal for soothing soups.
• Non-starchy vegetables – Low-carb veggies such as bell peppers, mushrooms, celery, cabbage, zucchini, green beans, broccoli, and cauliflower are the stars of low-GI soup. Use as many as you like to add bulk and crunch while keeping the glycemic impact low.
• Starchy vegetables – While they do have a bit more carbs, vegetables like sweet potatoes, butternut squash, pumpkin, carrots, beets, and parsnips bring a touch of natural sweetness and a comforting texture to your soups. Just use them in moderation to add that extra layer of flavor and richness.

Proteins

Proteins like chicken, turkey, beef, lamb, or fish are excellent for making your soup more filling and nutritionally balanced.

Incorporating these proteins into your soup ensures a satisfying and well-rounded meal. Choose lean meat to avoid excessive fat or calories.

Legumes

Legumes are packed with protein and perfect for soups. There is a wide variety of beans, lentils, and peas to choose from. Try different kinds to find out what you like. In my family, we use a lot of black and red beans, chickpeas, and yellow peas.

Herbs and Spices

When adding robust, savory flavor to soups, fresh or dried herbs like basil, parsley, oregano, thyme, and rosemary are your best friends.

To add warmth and depth of flavor, experiment with incorporating garlic powder, cumin, coriander, turmeric, paprika, and ginger. Turn up the spicy heat with a pinch of cayenne pepper or red pepper flakes.

Cooking Liquid

The cooking liquid you choose as the base of your soup is very important! I like using vegetable broth, but let’s say I’m making chicken soup – then I’ll use chicken stock.

Homemade stock is always best, but if you have to use store-bought, opt for low-sodium options free of strange additives. You can also add some bone broth to boost flavor and nutrients.

I also often build the base of soups with canned diced tomatoes and water. Remember, you don’t want any unwanted ingredients or excess salt in our dishes, so buying the low-sodium or no salt added diced tomatoes in BPA-free cans or glass jars is always best.

Greens

When I say greens, I’m talking about leafy greens like spinach, kale, or Swiss chard and fresh herbs such as parsley, cilantro, dill, and chives. These ingredients have a minimal impact on your blood sugar levels and are a great way to boost the vitamins, minerals, and fiber.

Whole Grains

Fiber-packed whole grains such as quinoa, brown rice, barley, farro, bulgar wheat, oats, buckwheat, and amaranth have a lower glycemic index than refined options like rice, corn, and pasta, making them a healthier choice overall.

How to Make Low GI Soups

Now, let’s transform these simple ingredients into your personalized pot of healthy soup with just a few straightforward steps. You can do this!

1. First, sauté the aromatic vegetables in olive or avocado oil, then add your chosen non-starchy vegetables and cook until just tender.
2. Next, add your starchy veggies, legumes, and lean protein, if using, and sauté until they start to soften.
3. Add the cooking liquid and seasonings, and simmer until all ingredients are cooked through and tender. 
4. If using whole grains, you can add them at step #3 together with the liquid. You can also cook them separately and then add them to your soup at the end.
5. Towards the end of cooking, stir in the leafy greens and cook them until wilted. Then add fresh herbs if using.
6. Taste and make any final adjustments with seasonings – and enjoy!

Top Tips

Here are a few tips to help you make the best low-GI soup:

• Work with what’s in season – Using seasonal produce, such as winter squash in the fall or asparagus in the spring, ensures the freshest flavor and makes your soup extra special.
• Use the right pot – You need a large pot to fit all the ingredients without bubbling over the sides during cooking. I use a 5 liter/20 cup/5.28-quart stainless steel pot for this and love it.
• Use equipment if available – If you have a slow cooker or an Instant Pot, you can use them to cook a delicious soup.
• Don’t overcook your veggies – Keep your veggies slightly crisp and undercooked to preserve their texture, flavor, and nutrients. Overcooking can cause a higher glycemic response and reduce the nutritional value.
• Simmer, don’t boil – Simmer your soup gently to allow flavors to meld together without breaking down the structure of the vegetables.
• Use blending strategically – If you’re making a blended soup, leave some chunks of vegetables intact to provide texture and help moderate the glycemic response.
• Use low-carb thickeners – If you are making a creamy soup, use low-carb thickeners such as coconut milk, heavy cream, or eggs.
• Brighten with fresh citrus – Consider a squeeze of fresh lemon or lime juice at the end of cooking for a final touch of refreshing, zesty flavor.

Healthy Low-GI Soup Recipes You’ll Love

If you’re stuck on which low-GI ingredients to mix and match, – I’ve got you covered! Here are delicious low glycemic index soup recipes that you can easily whip up at home:

• Barley Vegetable Soup
• Ground Turkey Soup
• Spicy Red Lentil Soup with Veggies
• Quinoa Vegetable Soup
• Vegan Beetroot Soup
• Chicken and White Bean Soup
• Mushroom Barley Soup
• Canned Black Bean Soup

Frequently Asked Questions

How do you store homemade soup?

To store meal-prepped or leftover soup, let it cool to room temperature before transferring it to a portion-size airtight container and keeping it in the fridge for up to five days.

How do you freeze homemade soups?

To freeze your soup, let it cool completely before ladling it into freezer-safe portion-size containers or heavy-duty freezer bags. Leave some space at the top, as liquids expand when frozen, and freeze for up to 3 months.

When you’re ready to enjoy, thaw the soup in the fridge overnight and reheat gently on the stove.

Can I use canned vegetables in low-GI soups?

Yes, you can, but try to opt for those labeled as BPA-free and low-sodium (or no-added-sugar) and rinse them well before adding them to your soup.

Additional Glycemic Index Resources

• Low Glycemic Cooking 101
• 6 Budget-Friendly Low GI Foods
• 7 Healthy Low GI Whole Grains
• 25 Healthy Low Glycemic Snack Ideas

I hope you found these tips helpful! Drop a comment below and share your favorite low-glycemic soup ideas or any tips you’ve picked up along the way – I’m excited to hear from you!