Vegetable Soup (Dry Mix) (1 Tablespoon)

Use a smaller portion of the dry soup mix and add extra water, non-starchy vegetables, or broth to increase volume without adding more starch.

Check the ingredient list and choose mixes without added sugar, maltodextrin, potato flakes, rice, noodles, or large amounts of starch.

Have the soup alongside a protein source such as eggs, chicken, fish, tofu, or tempeh rather than eating it alone.

Add fiber and fat to slow absorption, for example chia seeds, ground flaxseed, avocado, olive oil, or a small handful of nuts.

Eat the soup after a meal starter such as a salad with leafy greens and a vinegar-and-olive-oil dressing, instead of having it as the first food when very hungry.

Take a gentle 10–20 minute walk after eating and compare your glucose response across different soup brands, portions, and pairings.