Vegetable Soup (Low Sodium, with Water) (1 Cup)

Choose a vegetable soup with no added sugar, noodles, rice, potatoes, or large amounts of corn; prioritize non-starchy vegetables such as broccoli, spinach, zucchini, cabbage, mushrooms, and green beans.

Add protein to the meal, such as chicken, turkey, eggs, tofu, tempeh, or fish, to slow digestion and blunt the rise.

Include a small serving of fiber-rich legumes in or alongside the soup, such as lentils, chickpeas, black beans, or kidney beans, while keeping portions moderate.

Pair the soup with healthy fats, such as avocado, olive oil, nuts, or seeds, rather than crackers or white bread.

If you want a side, choose a small portion of dense whole-grain bread such as pumpernickel or rye, or skip bread altogether if it tends to raise your readings.

Eat slowly and take a 10–20 minute easy walk after the meal, if appropriate for you, to help reduce the post-meal rise.