Can Type 2 Diabetes Eat Pea Soup? A Guide to Enjoying This Classic Comfort Food

Is pea soup good to eat for type 2 diabetes?

Here’s a quick summary of what you need to know if you have type 2 diabetes and want to eat pea soup:

Key Benefits:
✅Low to moderate GI
✅High in fiber
👉easy to customize for a balanced meal for diabetics.
⚠️Beware of sodium (salt levels), especially if you are buying ready made pea soup. 

Quick Tip: Pair pea soup with a side salad or lean protein for a complete, diabetes-friendly meal.

Is Pea Soup high in carbs?

Pea soup tastes yummy, but how nutritious is it – especially if you have diabetes type 2? It’s undeniable that soup offers a variety of nutrients that can support a balanced diet, but understanding its components is key to making it diabetes-friendly. Here’s a breakdown of what’s inside a typical serving of pea soup:

Pea Soup Components

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⚠️Canned or pre-packaged pea soup can be high in sodium, which may not directly affect blood sugar but can impact heart health—a key concern for people with diabetes. Opting for homemade soup allows better control of sodium levels.

By understanding the nutritional makeup of pea soup, you can make informed choices to enjoy it as part of a diabetes-conscious meal.

Impact of Peas on Blood Sugar

Peas, the main ingredient in pea soup, can fit into a diabetes-friendly diet with mindful preparation and portioning.

• Glycemic Index (GI): Peas have a low to moderate GI, meaning they cause a gradual rise in blood sugar. Their high fiber content lowers their glycemic load, making them a better choice than many starchy foods.
• Fiber Benefits: Fiber in peas slows carbohydrate absorption, helping to stabilize blood sugar levels. Split peas are particularly rich in fiber.
• Portion Control: Stick to a 1-cup serving to avoid carb overload while enjoying their nutritional benefits.
• Pairing for Balance: Enhance blood sugar stability by adding lean proteins like chicken or healthy fats such as avocado.

When portioned and balanced correctly, pea soup is a comforting and nutritious option for those managing Type 2 diabetes.

Quick Diabetes-Friendly Pea Soup Recipe

This diabetes-friendly pea soup uses split peas for natural fiber and avoids high-carb thickeners, making it a great option for managing blood sugar. This simple, wholesome pea soup is perfect for Type 2 diabetes. It’s low in sodium, packed with fiber, and naturally thickened without high-carb additives.

Ingredients (Serves 4)

• 2 cups split peas (dried, rinsed)
• 1 medium onion, diced
• 2 celery stalks, chopped
• 2 carrots, diced
• 2 garlic cloves, minced
• 6 cups low-sodium vegetable or chicken broth
• 1 tsp olive oil
• 1 tsp dried thyme
• 1 bay leaf
• Salt and pepper to taste
• Optional: 1 cup cooked, shredded chicken or turkey

Instructions

1. Sauté the Vegetables
   Heat olive oil in a large pot over medium heat. Add onion, celery, carrots, and garlic. Cook for 3-5 minutes until softened.
2. Add the Split Peas and Broth
   Stir in the split peas, broth, thyme, and bay leaf. Bring to a boil, then reduce heat to low and simmer for 45-50 minutes, stirring occasionally, until the peas are soft and the soup is thickened.
3. Blend (Optional)
   For a creamier texture, use an immersion blender to puree part of the soup, leaving some chunks for texture.
4. Season and Serve
   Remove the bay leaf, season with salt and pepper to taste, and stir in shredded chicken or turkey if desired.

Nutritional Information for Diabetes-Friendly Pea Soup (Per Serving)

Have you tried making pea soup? Share your favorite variations in the comments below or tag us on social media with #GoCoco