First things first: this is not about the Cabbage Soup Diet or any other fad diet program. Broth-based soups are an effective way to consume nutrients and vegetables while also promoting a sense of fullness thanks to their water content.
Why are Soups So Good For Us?
A recent study conducted at Penn State University drew two interesting facts about soup. First, among those participating in the study, the average participant was able to cut her caloric intake at lunch time by 20 percent by simply consuming a first course of soup prior to lunch. Even more substantial was that the participants who included soup as part of their lunch meal were not hungry and did not try to compensate for those lost calories at dinner time.
This study also showed that consuming foods with a high water content (such as broth-based soups) has a direct impact upon satiety (the feeling of fullness). This idea is further elaborated in the volumetrics eating plan which has had a surge in popularity following this study. According to the Penn State study, volumetrics follows the idea that people can lose weight by "eating a satisfying volume of foods while controlling calories and meeting nutrient requirements."
What Kind of Soup is Best?
As with all kinds of foods, there are good choices and poor ones. When choosing soup, look for the following information on the label:
- Low-calorie. Ideally between 100 and 150 calories per serving;
- Low or reduced-sodium. Because sodium has the capacity to aid in the retention of fluids (especially water) in the body, one should aim to choose the lowest sodium variety available.
- Broth-based. Chicken and vegetable broths are best. Avoid cream-based soups which tend to be much higher in calories;
- Vegetable-dense. As the vegetables consumed per serving increase, so does the vitamins and nutrients;
- Opt for home-made soup. Save money and have complete control over what ingredients are going into the soup by making it at home.
How to Incorporate Soups Into a Meal Plan
There are many ways to include soup into one's daily diet. Here are some easy tips for incorporating soup into daily eating:
- Use soup as a filler. As demonstrated in the Penn State study, have soup as a first course prior to lunch and/or dinner for an easy way to reduce the amount consumed during main meals.
- Eat soup as a meal. No need to restrict soup to an appetizer, consider soups as main meals for lunch and dinner. There are a huge variety of healthy soups to choose from, the possibilities are endless.
- Snack on soup. Feeling hungry between meals? Indulge in soup and bypass the junk food.
An Easy and Healthy Soup Recipe
Minestrone Soup:
Ingredients:
- 1 tablespoon extra-virgin olive oil
- 1/2 cup chopped onion
- 1/3 cup chopped celery
- 1 carrot, diced
- 1 garlic clove, minced
- 4 cups fat-free, low sodium chicken broth
- 2 large tomatoes, seeded and chopped (One can of diced plum tomatoes can be substituted)
- 1/2 cup chopped frozen or fresh spinach
- 1 can (16 ounces) canned chickpeas or red kidney beans, drained and rinsed
- 1/2 cup uncooked pasta of your liking (shells or elbows work best)
- 2 tablespoons basil
Directions:
Heat oil in large pot. Add onion, celery and carrots until soft. Add garlic and cook over medium heat for additional minute. Add broth, spinach, tomatoes, beans and pasta, bringing to a boil. Simmer on low for 10 minutes. Add basil and serve.
Next time hunger strikes, subdue it with a healthy and fulfilling alternative: soup.
