THE HEALING SOUP FOR Weight loss!
A comforting bowl of soup can rarely be beat during the cold winter months. But keeping you warm is just one of the benefits of this dish. “Soups can and should be part of your healthy diet. It can be Weight Watchers' best friend," says Christine Palumbo, RD, based in Chicago.
That's partly thanks to the fact that soups are high in nutrients and low in calories, says Washington, D.C.-based family physician Shilpi Agarwal.
You just need the right ingredients to make a weight-friendly soup.
One of them is vegetables, Palumbo said. "Most soups contain at least a few vegetables, which can be difficult for some people to incorporate into their diet," she explains. Eating vegetables can reduce the risk of heart disease and stroke, prevent some cancers, stabilize blood sugar levels, and help curb appetite, according to Harvard's T.H. Chan School of Public Health.
If you're trying to lose weight, lean protein is a must-have soup ingredient. A high-protein diet helps you feel fuller than a low-protein diet, which can help with weight control, according to a meta-analysis published in June 2016 in the Journal of the Academy of Nutrition and Dietetics. According to the United States Department of Agriculture (USDA), lean protein is low in total and saturated fat. When making soup, consider options like beans, lentils, and shredded boneless, skinless white meat chicken.
The consistency of the soup will help fill your stomach. "You're generally sipping soup, so it takes a while to drink, and when you eat soup, you feel full faster," Palumbo says.
Dr. Agarwal has found this in his practice as well. "My patients include healthy soups in their diet to help them localize and identify hunger cues, and because warm liquids take longer to eat, they help them avoid overeating," she says. Studies have shown that people eat fewer calories when they eat a bowl of soup than when they eat straight away.
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Ready to eat the soup? Here, discover 10 dietitian-approved soups that are not only delicious, but also help you lose weight in a healthy way.
Calling carrot soup lovers! "I love carrots because they add volume and are a good source of vitamins and minerals," says Agarwal. Plus, this creamy version from RDN's Amy Gorin doesn't have cream, but it does have cauliflower ingredients in addition to carrots. This cruciferous vegetable contains the same amount of vitamin C as carrots, according to the USDA. According to the Mayo Clinic, vitamin C helps your body heal and protect cells from harmful free radicals. For added protein, the soup is garnished with Greek yogurt and dry roasted pumpkin seeds.
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