Soup vs. Salad: Which Lunch Is Better for Blood Sugar?

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Key Points

• Both soup and salad can be a lunch that helps to support better blood sugar.

• Soups and salads with nonstarchy veggies, lean proteins and high-fiber carbs are best for blood sugar.

• Be mindful of toppings, and check your blood sugar to see how you respond to certain meals.

Lunchtime provides a chance to step away from work, clear your mind and refuel your body. What and how much you eat at lunch can affect your blood sugar, which can impact energy levels. Having a meal that spikes your blood sugar too quickly can leave you feeling hungry again too soon, while a meal that keeps your blood sugar elevated can make you feel tired and sluggish. And if you’re someone who’s managing diabetes, blood sugar control is often top-of-mind. Building a balanced, blood sugar–friendly lunch may seem overwhelming, even when choosing between two innocent food choices, like a soup or salad. So let’s clear up some confusion.

Maria Fraga, RD, CDCES, CDN, diabetes alliance program coordinator at Mount Sinai, says, “There is no single ‘best’ lunch for everyone. Both soup and salad can support healthy blood sugar when they are balanced and thoughtfully prepared. Whether your lunch is a bowl of soup or a plate of greens, what matters is the ingredients you include.”

Read on to learn more about how soup and salad can support healthy blood sugar management, tips for creating combinations to reach your goals and ideas for when to choose one or the other.

Soup & Blood Sugar

Soup is the ultimate comfort food. It’s nostalgic, fragrant and flavorful. Plus, it’s easy to make a batch and reheat it in the middle of the day for a quick lunch during the busy workweek. Fraga confirms that soup is a good choice when you are in the mood for a warm, comforting meal. She suggests looking for broth-based options that contain plenty of protein, such as beans, and nonstarchy vegetables, like broccoli, kale, carrots, onions and celery.

Beans and legumes are associated with reduced risk of diabetes and improved blood sugar management, along with improvements in cholesterol, blood pressure, weight management, reduced inflammation and positive effects on gut health. One study showed that swapping lentils for potatoes in soup helped to slow post-meal glucose spikes. Choosing a soup containing plant-based protein, like beans, provides both fiber and protein to help minimize blood sugar spikes. Fiber and protein work together to slow digestion, allowing for a slower rise in blood sugar and increased feelings of fullness.

Soups with animal proteins, such as those containing lean chicken or beef, can be equally effective for blood sugar, especially when paired up with nonstarchy vegetables. A soup loaded up with vegetables helps to promote insulin sensitivity and slow digestion thanks to providing both soluble and insoluble fiber. In addition, nonstarchy vegetables are low in calories but pack a big nutritional punch with volume, fiber, vitamins, minerals and antioxidants.

Having a satisfying soup at lunchtime can help stabilize blood sugar and keep hunger in check for the rest of your afternoon, so you’re less likely to reach for a snack soon after.

Salad & Blood Sugar

Salad is an equally convenient lunch option that, like soup, you can grab on the go or bring to work. Pack leftover salad from last night’s dinner or assemble a Mason jar in the morning. When you layer them with the right ingredients, consuming salads regularly is an easy way to increase your vegetable intake, with your own customizations to increase satisfaction.

Eating ample amounts of vegetables is important for blood sugar management. Research consistently shows that plant-forward dietary patterns, like the Mediterranean diet, Dietary Approaches to Stop Hypertension (DASH), vegan and vegetarian diets, are associated with reduced risk of diabetes and improvements in blood sugar management and reduced insulin resistance.

Choose salad, Fraga recommends, “[When] you are looking for a high-volume meal that is rich in vegetables and fiber. Add protein, quality carbohydrates and healthy fats to make it satisfying and blood sugar–friendly.”

A well-balanced salad will follow the recommendations of the Diabetes Plate. Start by topping salad greens with:

• Lots of nonstarchy vegetables: Think cucumbers, peppers, broccoli, artichokes and carrots.

• Lean protein: Choose options like tofu, beans, eggs, turkey, chicken or shrimp.

• Some quality high-fiber carbohydrates: Like beans, peas, lentils, whole grains, butternut squash or potato.

• Finish with a small amount of healthy fats: Toppings like avocado, cheese, nuts or vinaigrette dressing.

Which Is the Better Lunch for Blood Sugar?

“The key is not to assume that ‘salad’ or ‘soup’ automatically means they are healthy. The ingredients make all the difference,” says Rachael Derr, Purple Carrot’s in-house registered dietitian. Both can be nutrient-dense, balanced lunch options. First, you must assess what is available. Next, ask yourself:

• What will be the most satisfying?

• What ingredients do the options contain?

Dietitian and chef Sharniquia White, M.S., RDN, says, “Soup may be a good choice if you are looking for something more comforting, and salad might be the winner if you are looking for a lighter lunch.” Only you know what you are in the mood for and how your body responds to the ingredients in the food.

And there’s no rule that says you need to choose one or the other. Instead of choosing solely a soup or a salad for lunch, you may decide to have a cup of soup and a side salad. You’ll get the satisfaction of different textures, as well as plant diversity. Fraga says, “Pairing soup with a small side salad can create a balanced lunch.” This may be a good option on days when work hosts a lunch, or you go out with clients.

Lunchtime Tips for Enjoying Soups and Salads for Better Blood Sugar

• Load Up on Color: Eating a variety of fruits and vegetables can diversify your intake of fiber and plant-based compounds like polyphenols that support better blood sugar. Aim to include several colors in each meal. For example, a minestrone soup may include garlic, crushed tomatoes, carrots, celery, onion and green beans, while a mixed green salad can include butternut squash, red peppers, pear, apples and avocado. The possibilities are endless.

• Watch Your Toppings: Derr recommends being mindful of toppings like candied nuts, sweetened dried fruit and croutons. Even small portions of these foods can add calories, along with refined carbs and sugar that can cause blood sugar spikes.

• Choose Lean Protein: Protein helps your body build and repair muscle while keeping you feeling full and promoting steady blood sugar and energy levels. Add lean proteins to your soups and salads for less calories and saturated fat, like beans, tofu, egg whites, white-meat chicken and turkey, fish or shrimp. Grilled, baked, broiled and steamed preparation methods also help to reduce fat and calories.

• Add a Serving of Whole Grains: Whole grains add quality carbohydrates, fiber and micronutrients to your meals that can help slow blood sugar spikes. Sprinkle whole grains such as quinoa, brown rice or farro on top of salads or toss into soups.

• Use Dressings Mindfully: Store-bought salad dressings can often be sources of added sugars. Make sure to check the label for added sugar amounts and limit your portion to one serving. For extra flavor without added sugars, toss on some vinegar or a squeeze of lemon. Or make your own dressing for more control over the ingredients.

• When in Doubt, Test Your Blood Sugar: Your lunch choices will impact your blood sugar, and you can tell how by checking it. Fraga says, “A lunch of white bread, chips and a sugary drink may affect blood sugar very differently than a meal containing grilled chicken, vegetables and a high-fiber whole grain.” She recommends testing blood sugar two hours after a meal. If your blood sugar is not at goal, assess what you ate to make changes for next time.

Our Expert Take

Choosing a blood sugar–friendly lunch that is delicious, satisfying and provides your body with good energy is possible with both soup and salad. The key is in the ingredients. Build a balanced soup or salad by choosing plenty of nonstarchy vegetables, lean protein, a high-fiber carbohydrate and healthy fat. And remember—you don’t have to choose one over the other. It is possible to enjoy both soup and salad together at the same meal and still keep your blood sugar in check.

Building balanced soups and salads allows you to enjoy your meal while sticking to your nutrition- and health-related goals. If you are trying something new and are unsure how your blood sugar will respond, check your blood glucose before eating and again two hours later. In doing so, you will discover how your body reacts to different foods.

Read the original article on EatingWell