Vegetable Bean Soup (Prepared with Water or Ready-to-Serve) (1 Cup)

Choose a bean soup with beans and non-starchy vegetables listed early, and avoid versions containing pasta, potatoes, rice, added sugar, or sweet sauces.

Keep the serving moderate (for example, about 1 to 1½ cups) and eat slowly; have a smaller bowl first and wait before taking more.

Pair the soup with protein or healthy fat, such as chicken, fish, eggs, tofu, or a small handful of nuts, rather than bread or crackers.

Add extra low-starch vegetables such as spinach, kale, zucchini, cabbage, mushrooms, or green beans to increase volume and fiber without substantially increasing the carbohydrate load.

Use water-prepared soup when possible, or choose ready-to-serve versions with no added sugar and lower sodium; compare labels for total carbohydrate per serving and serving size.

Take a 10–20 minute easy walk after the meal if it is safe for you, and use your usual glucose readings to identify the portion and soup varieties that work best for you.