Soup (1 Cup)

Choose broth-based soups centered on non-starchy vegetables, lentils, chickpeas, tofu, fish, or chicken rather than creamy soups or soups with noodles, rice, potatoes, or dumplings.

Keep starchy add-ins small; replace some noodles, rice, or potatoes with extra leafy greens, mushrooms, zucchini, cauliflower, cabbage, or green beans.

Add protein and healthy fat to the meal, such as chicken, salmon, tofu, eggs, avocado, olive oil, or a small handful of nuts, to slow absorption.

Avoid sweetened soups and toppings such as sugar, honey, sweet chili sauce, croutons, and large amounts of crackers; season with herbs, spices, lemon, vinegar, or chili instead.

Have a modest portion of soup and eat it slowly; if still hungry, add a side salad with olive-oil dressing rather than extra bread or crackers.

Take a 10–20 minute easy walk after eating, if appropriate for you, to help blunt the post-meal rise.