Tomato Soup (1 Serving (244g)) and White Rice (1 Cup, Cooked)

Reduce the white-rice portion and replace part of it with quinoa or lentils to slow the meal’s glucose impact.

Choose tomato soup with no added sugar, and avoid versions thickened with starch or served with croutons.

Add protein to the meal, such as chicken, tofu, eggs, or plain Greek yogurt stirred into or served alongside the soup.

Include non-starchy vegetables such as broccoli, spinach, zucchini, or a leafy salad before or with the meal.

Add healthy fat, such as avocado, olive oil, nuts, or seeds, to make the meal more gradual to digest.

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