Is Pea and Ham Soup Okay for People With Diabetes?

Pea and ham soup is a classic comfort food that many people enjoy, especially during the colder winter months. However, for individuals with diabetes, deciding whether this soup fits into a healthy diet can be tricky. The answer is not simply “yes” or “no” – it depends on a few key factors.

The Potential Benefits of Pea Soup for Diabetes

Pea soup, when made appropriately, can actually be a nutritious choice for people with diabetes for a few reasons:

• It’s high in fiber – Peas contain a type of fiber called soluble fiber, which helps regulate blood sugar levels and keeps you feeling full. This fiber can actually slow the absorption of sugars into the bloodstream after a meal.

• It’s lower on the glycemic index – The glycemic index (GI) measures how quickly foods cause spikes in blood sugar Foods lower on the GI are digested more slowly, causing a more gradual rise in blood sugar Peas have a low GI.

• It provides protein – Getting adequate protein is important for people with diabetes, and peas contain plant-based protein.

• It provides vitamins and minerals – Peas contain vitamin K, B vitamins, iron, zinc, potassium and more Potassium helps control blood pressure

So in theory, a pea-based soup could be a smart choice for diabetics looking for a filling, nutrient-dense meal.

Potential Drawbacks of Adding Ham to Pea Soup

However, once you start adding high-fat, high-sodium deli meats like ham to pea soup, some of the benefits begin to diminish. Here’s why ham may not be ideal:

• It’s high in sodium – Eating too much sodium can increase blood pressure and cause fluid retention, both risks for diabetics. Deli meats like ham tend to be very high in sodium.

• It’s high in saturated fat – Diabetics are at increased risk for heart disease, so limiting saturated fat from meats is advised. Ham is high in saturated fat.

• It may add more carbs – Some glazes and seasonings on ham can add unnecessary carbohydrates.

• It provides little nutrients – While pea soup offers nutrition, ham does not provide much aside from protein and fat.

For these reasons, adding ham to pea soup may tip the scales in terms of sodium, saturated fat, and carbs. This isn’t to say you must avoid it completely – but moderation is key.

Tips for Making Diabetes-Friendly Pea and Ham Soup

If you want to enjoy pea and ham soup as a diabetic, focus on balancing nutrition as well as taste. Here are some tips:

• Use reduced-sodium ham – Opt for lower-sodium versions of deli meats to limit excess salt.

• Choose lean cuts of ham – Look for 96% fat-free ham rather than fattier versions. This reduces saturated fat.

• Use ham as a flavoring – Rather than making ham the star, use it sparingly to add flavor to vegetable-forward soup.

• Load up on veggies – In addition to peas, add carrots, celery, onions and other low-carb veggies for nutrition.

• Skip the potatoes – Potatoes add starch and carbs – seasonings like garlic can provide flavor instead.

• Limit added cream or oils – Stick to broth-based soup versus cream-based to avoid excess calories from fat.

• Control portions – Stick to 1 cup servings and add a side salad rather than large bowlfuls.

• Count carbs – Be mindful of total carbohydrates from the peas and any starchy add-ins.

• Pair with low-carb sides – Enjoy your pea soup with a side salad versus bread for better blood sugar control.

Healthy Ingredients for Diabetic-Friendly Pea and Ham Soup

When shopping for ingredients and preparing diabetic-friendly pea and ham soup, consider including:

• Peas – Fresh or frozen green split peas, which have fiber.

• Ham – Lean reduced-sodium ham, used in moderation.

• Veggies – Carrots, onions, celery, mushrooms, kale or spinach.

-Broth – Low-sodium chicken or vegetable broth as the base.

• Herbs – Rosemary, thyme, parsley, bay leaves to add flavor.

• Spices – garlic powder, black pepper, red pepper flakes.

• Acid – Lemon juice or a splash of vinegar brightens flavor.

Final Tips for Pea and Ham Soup for Diabetics

While pea soup can be a healthy choice for people with diabetes, it’s important to avoid turning it into a high-fat, high-carb indulgence by loading it with ham, cream and potatoes. Focus on making it with fiber-rich peas, nutrient-packed vegetables, and lean ham used sparingly if at all. This creates a balanced, diabetic-friendly soup.

As with any meal, individuals with diabetes should be mindful of carbs and pair it with sides like salad. Moderating portion sizes of the soup is also advised. Checking blood sugar before and after eating can help you learn how pea and ham soup impacts you specifically.

With some mindful adjustments and careful carb counting, pea and ham soup can be worked into an eating plan for many people with diabetes. As always, consult a registered dietitian or physician for personalized advice on meal planning.