Many people struggle on diets because many diets leave them feeling hungry most of the time. Soups can be an excellent source of essential vitamins and minerals and when made from healthy ingredients, can aid in dieting while keeping your belly full. Many soups are low in calories and can be a healthy option when ordering out at restaurants when you are out eating with friends or family.
While there are a few unhealthy soup options out there, such as soups made with rich and creamy stocks, the right soup choices can be highly beneficial to your weight loss goal. A research article that was published in the medical journal, Obesity and Weight Loss, in June of 2005 reported that research participants who at two or fewer servings of soups that were low in calories and low in density were able to lose weight 50 percent more than participants who consumed the same number of calories in the form of snacks that were dense and high in calories.
Why Soups Are Great For Dieting
Soups and other watery foods are great for losing weight because they are often so low in calories and generally contain fewer calories when compared with their size of servings. While not all soups are beneficial to losing weight, soups that are watery or made from a broth base can be highly helpful to those dieting. The 2010 Dietary Guidelines from the U.S. Department of Health and Human Services suggest the addition of fiber and protein to help make you feel full. Filling nutrients can be derived from ingredients like lean protein, beans, and vegetables.
When making your soup choices, choose ingredients that high in essential vitamins and minerals. While trying to reduce food intake, it is important that you still make sure you are getting all of the nutrients that you can into your body. Therefore, you should make healthy ingredient choices when choosing soups. Include healthy choices such as carrots, which are high in vitamin A and potassium or chicken, which is high in vitamin B-12.
Not all soups are created equal. Choose soups that are made from a broth stock, such as broccoli and bean soup, instead of rich, dense soups like chili. You’ll want to avoid soups that are high in calories, saturated fat, and cholesterol. Choose soups that are low in calories, such as tomato soup, in place of pasta with tomato sauce. If you’re choosing ingredients that are healthy, you can eat soup as a great low-calorie snack and even as a late night filler. Some soups contain even fewer calories than coffee with sugar and milk.
Soups to Avoid
If a soup is high in calories and not very filling, it will have an adverse effect in helping you reach your weight-loss goals. Follow the recommendations of the Centers for Disease Control (CDC) and avoid rich soups like broccoli and cheese soup and creamy soups, like cream of mushroom or clam chowder. Soups that come in bread bowls may be delicious but eating the bowl will only add hundreds of calories to your intake. Another important tip when losing weight with soups is to skip any toppings that are high in calories, such as noodles, cheese, or croutons.
Healthy Soup Choices or Losing Weight
- Broccoli and Bean Soup: Broccoli can not only aid in weight-loss, but also reduces cholesterol and provides a valuable source of antioxidants.
- Carrot Soup: Carrot soup is full of vitamin A and can aid in cancer prevention, anti-aging, and weight-loss.
- Squash and Corn Soup: Squash is low in calories and high in vitamins and corn is high in vitamins and fiber, which leaves you feeling full.
- Tomato Soup: Tomato soup is high in vitamins A, C, K and calcium and can leave you feeling full without filling you up with calories.
- Cabbage Soup: Cabbage is full of fiber, vitamin C, and sulphur and is super filling.
Broccoli White Bean Soup
1 large head broccoli (1 pound), cut into florets and thinly sliced stems
2 Tablespoons extra-virgin olive oil
1 yellow onion, diced
2 garlic cloves, thinly sliced
One 15-ounce can cannellini beans, drained
2 1/2 cups vegetable broth
1/2 ounce shaved Parmesan (optional)
Freshly ground pepper to taste
Salt to taste
- Steam broccoli until tender.
- Heat oil in a medium pot over medium heat. Sauté onion and garlic until translucent, about 6 minutes.
- Add beans and broth and bring mixture to a simmer.
- Remove from heat. Add broccoli and puree in batches in a blender until smooth.
- Garnish each bowl with shaved Parmesan (optional).
NUTRITION: Calories 128, Total Fat 4g, Cholesterol 0mg, Sodium 51mg, Total Carbohydrate 19g, Dietary Fiber 5g, Sugars 3g, Protein 6g, Vitamin A 42%, Vitamin C 91%, Calcium 8%, Iron 12%
1 tablespoon butter
1 tablespoon extra-virgin olive oil
1 medium onion, chopped
1 stalk celery, chopped
2 cloves garlic, chopped
1 teaspoon chopped fresh thyme or parsley
5 cups chopped carrots
2 cups water
4 cups low-sodium chicken broth
freshly ground pepper
- Heat butter and oil in a Dutch oven over medium heat until the butter melts. Add onion and celery; cook, stirring occasionally, until softened, 4 to 6 minutes. Add garlic and thyme (or parsley); cook, stirring, until fragrant, about 10 seconds.
- Stir in carrots. Add water and broth; bring to a lively simmer over high heat. Reduce heat to maintain a lively simmer and cook until very tender, about 25 minutes.
- Puree the soup in batches in a blender until smooth. (Use caution when pureeing hot liquids.) Stir in half-and-half (if using), salt and pepper.
NUTRITION: 176 calories; 8 g fat(3 g sat); 5 g fiber; 22 g carbohydrates; 7 g protein; 39 mcg folate; 8 mg cholesterol; 9 g sugars; 0 g added sugars; 26,874 IU vitamin A; 13 mg vitamin C; 81 mg calcium; 1 mg iron; 486 mg sodium; 795 mg potassium
Squash and Corn Soup
1 large butternut squash (about 3 lbs.)
About 1 1/2 tsp. kosher salt, divided
1 tablespoon honey
3 medium onions, chopped
Peeled cloves from 1 garlic head
1/2 cup salted butter
2 tablespoons chopped fresh sage leaves
5 medium carrots, coarsely chopped
1 1/2 to 2 qts. reduced-sodium chicken broth
About 1/2 tsp. Hungarian paprika
1/2 teaspoon pepper
1/4 teaspoon nutmeg
3 cups corn kernels (cut from 3 or 4 ears)
2 tablespoons finely sliced flat-leaf parsley
- Preheat oven to 375°. Split squash lengthwise and scrape clean. Set cut side up in a 9- by 13-in. baking dish. Score flesh on each half four times in a crisscross (so juices absorb). Sprinkle with 1/2 tsp. salt and spread with honey. Roast until tender when pierced, about 1 1/2 hours, basting occasionally with juices. Let cool.
- Meanwhile, in a large pot over medium heat, cook onions and garlic in butter, stirring occasionally, until golden, 20 to 25 minutes. Add sage and carrots; cook, stirring, about 5 minutes more.
- Scrape squash from shells into onion mixture and add 1 1/2 qts. broth. Cover and bring to a boil over high heat; reduce heat and simmer until carrots are very tender when pierced, about 30 minutes.
- Purée soup a portion at a time in a blender until very smooth. Return to pot and stir in remaining 1 tsp. salt, 1/2 tsp. paprika, the pepper, and nutmeg.
- Add corn; heat soup over medium heat, stirring a few times, until corn is tender-crisp, about 5 minutes. Thin with 1 to 2 cups more broth if you like. Ladle into bowls.
1 1/2 pounds vine-ripened tomatoes, peeled, seeded and chopped
1 cup cucumber, peeled, seeded and chopped
1/2 cup chopped red bell pepper
1/2 cup chopped red onion
1 small jalapeno, seeded and minced
1 medium garlic clove, minced
1/4 cup extra-virgin olive oil
1 lime, juiced
2 teaspoons balsamic vinegar
2 teaspoons Worcestershire sauce
1/2 teaspoon toasted, ground cumin
1 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 tablespoons fresh basil leaves, chiffonade
- Fill a 6-quart pot halfway full of water, set over high heat and bring to a boil.
- Make an X with a paring knife on the bottom of the tomatoes. Drop the tomatoes into the boiling water for 15 seconds, remove and transfer to an ice bath and allow to cool until able to handle, approximately 1 minute. Remove and pat dry. Peel, core and seed the tomatoes. When seeding the tomatoes, place the seeds and pulp into a fine mesh strainer set over a bowl in order to catch the juice. Press as much of the juice through as possible and then add enough bottled tomato juice to bring the total to 1 cup.
- Place the tomatoes and juice into a large mixing bowl. Add the cucumber, bell pepper, red onion, jalapeno, garlic clove, olive oil, lime juice, balsamic vinegar, Worcestershire, cumin, salt and pepper and stir to combine. Transfer 1 1/2 cups of the mixture to a blender and puree for 15 to 20 seconds on high speed. Return the pureed mixture to the bowl and stir to combine. Cover and chill for 2 hours and up to overnight. Serve with chiffonade of basil.
Hot and Sour Cabbage Soup
2 Tbsp olive oil
1 med yellow onion, sliced
1 med carrot, peeled and chopped
4 heaping c sliced green cabbage (about ½ med head)
2 jalapeño peppers, seeded and diced
1 28-oz can crushed tomatoes
½ tsp salt
¼ tsp black pepper
2 Tbsp brown sugar
3 Tbsp apple cider vinegar
4 c low-sodium vegetable broth
2 c shredded rotisserie chicken breas
- SAUTE the onion, carrot, cabbage, and jalapeños in the olive oil in a large stockpot until beginning to soften, 5 to 7 minutes.
- ADD the crushed tomatoes, salt, pepper, brown sugar, apple cider vinegar, and chicken breast. Stir to combine.
- SIMMER soup over medium heat, stirring occasionally, for 20 minutes. Serve hot
NUTRITION (per serving) 248 cal, 15 g pro, 32 g carb, 8 g fiber, 9 g sugars, 9 g fat, 1 g sat fat, 748 mg sodium
Stein, N. (2017, July 18). Is Soup Good For Weight Loss? [Web]. In LiveStrong.com. Retrieved from: http://www.livestrong.com/article/460731-is-soup-good-for-weight-loss
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