Lentil Soup (1 Cup)

Keep the lentil soup serving moderate and avoid adding bread, crackers, rice, or potatoes to the meal.

Choose a thicker, higher-lentil soup with plenty of non-starchy vegetables such as spinach, zucchini, kale, or mushrooms.

Add protein such as eggs, grilled chicken, fish, tofu, or tempeh to slow digestion and blunt the rise.

Include a small amount of fat, such as olive oil, avocado, nuts, or seeds, rather than low-fiber starch toppings.

Check the recipe for added sugar and limit high-starch ingredients such as noodles, rice, or large amounts of carrots.

Take a 10–20 minute easy walk after eating, if safe and appropriate for you.