Barley Soup (1 Cup)

Keep the barley soup portion moderate and avoid second helpings; have water or a non-sweet beverage alongside it.

Choose a soup version with intact pearl or hulled barley, plenty of non-starchy vegetables such as spinach, broccoli, mushrooms, zucchini, or green beans, and no added sugar.

Add protein to the meal, such as chicken, turkey, tofu, lentils, chickpeas, or beans, to slow digestion and reduce the rise.

Include a small amount of healthy fat, such as olive oil, avocado, nuts, or seeds, rather than pairing the soup with buttered bread or crackers.

Skip high-carbohydrate sides and toppings, including white bread, croutons, pastries, sweet drinks, and dessert; if desired, pair it with a leafy salad instead.

Eat slowly and take a 10–20 minute easy walk after the meal, if appropriate for you.