Sweet Potato Soup (1 Cup)

Use a smaller serving of sweet potato soup and avoid pairing it with bread, crackers, rice, or other starches in the same meal.

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

Stir in fiber-rich lentils or chickpeas, or serve the soup with a side of non-starchy vegetables such as spinach, broccoli, cauliflower, or salad.

Add a modest amount of healthy fat, such as olive oil, avocado, nuts, seeds, or chia seeds, rather than sweet toppings.

Choose a soup recipe with more vegetables and broth and less sweet potato; avoid added sugar, honey, maple syrup, or sweetened coconut milk.

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