Vegetable Soup (Home Recipe) (1 Cup) and Mixed Salad Greens (1 Cup, Shredded Or Chopped)

Check the soup recipe for higher-carb ingredients or additions such as potatoes, corn, noodles, rice, beans in large portions, squash, flour, sugar, or sweet sauces; reduce these and keep the portion moderate.

Eat the salad first and include a protein source such as eggs, tofu, chicken, fish, or unsweetened Greek yogurt alongside the meal.

Add a small amount of fat to the salad or soup, such as olive oil, avocado, nuts, or seeds, rather than using sweetened dressings.

Choose non-starchy vegetables for most of the soup volume, such as zucchini, cabbage, cauliflower, mushrooms, celery, spinach, green beans, and broccoli.

If you want a starchier soup ingredient, use a modest portion of lentils, chickpeas, or barley instead of potatoes, rice, or noodles.

Take an easy 10–20 minute walk after eating, and compare your glucose response on another day with the same meal but a smaller soup portion.