Bean Soup (1 Cup)

Keep the bean soup portion moderate, and avoid adding bread, crackers, rice, potatoes, or sweetened drinks to the meal.

Add a protein side such as grilled chicken, fish, eggs, tofu, or plain Greek yogurt to slow digestion and reduce the rise.

Bulk out the soup with non-starchy vegetables such as spinach, kale, zucchini, mushrooms, cabbage, or broccoli.

Choose a broth-based bean soup without added sugar, and limit high-sodium processed meats such as bacon or sausage.

Include a small amount of fat, such as avocado, olive oil, or a few nuts, rather than extra starchy toppings.

Take a 10–20 minute easy walk after eating, if appropriate for your health and mobility.