Tomato basil soup (1 piece)

Choose a tomato basil soup with no added sugar and a lower total carbohydrate amount per serving; compare labels before buying.

Keep the soup portion modest and avoid pairing it with bread, croutons, crackers, or sweet drinks.

Add protein and fat to the meal, such as grilled chicken, tofu, eggs, or plain Greek yogurt, to slow glucose absorption.

Include a non-starchy side such as a leafy-green salad, cucumbers, broccoli, or zucchini, ideally with an olive-oil-based dressing.

Eat the soup slowly and start with the protein or salad before the soup.

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