With many diet fads and plans circulating worldwide, such as veganism, salad-centric meals, and reduced meal frequency, it’s no wonder people are seeking various ways to manage their weight. Soups often find their place in healthy diet plans for good reason. Soups are considered a nutritional powerhouse as they are made with nutritious vegetables, lean proteins, and flavourful herbs and spices. But do soups really aid in weight loss?
Let’s explore this topic for a better understanding.
Are Soups Good for Weight Loss?
Losing those extra pounds may not be easy, but it is achievable. Utilising a well-structured, scientifically grounded weight loss program can be beneficial.
While there are limited studies specifically focusing on the relationship between soups and weight loss, it’s important to note that the impact of soups on weight is not a direct one. Several factors influence whether a soup can contribute to weight loss or help maintain a healthy weight. These factors include:
• The choice of vegetables or pulses used in the soup
• The addition of sugar or jaggery during the preparation
• The amount of starch content (such as potato, cornstarch, or refined flour) in the soup
• The levels of fiber and protein present in the soup
Let’s explore two reasons why soups may be beneficial for weight loss:
1. Enhanced Satiety Compared to Other Beverages
Soups, unlike other beverages, can increase the feeling of fullness and reduce hunger due to their satiating ingredients. As a result, individuals may consume fewer calories during their subsequent meals. When combined with low-calorie meals, soups can help reduce overall caloric intake, thus promoting weight loss. Additionally, soups can be an excellent choice for satisfying snacks or pre-meal options, curbing unhealthy snacking and overeating during main meals, contributing to weight gain.
2. Potential for Low Glycemic Index
Certain soups, which have a low glycemic index, like mixed vegetable soup, lentil soup, chicken soup, or mushroom soup, can be beneficial for weight loss. These soups are generally low in calories and high in satiety, preventing weight gain and assisting in managing conditions such as diabetes.
Indian Soups That Aid in Weight Loss Here are some Indian soups for weight loss:
1. Carrot soup
Carrots, rich in fiber and antioxidants like beta-carotene, have been linked to potential anti-obesity effects. Due to their high fiber content, carrots provide a high satiety level, making them a valuable addition to weight loss soups.
2. Mixed vegetable soup
A mixed vegetable soup containing a variety of high-fibre and low-glycemic vegetables is an excellent choice for weight loss. Not only does it aid in shedding pounds, but it also promotes overall health due to its nutrient-rich nature.
3. Carrot moong dal soup
Combining carrots and moong dal (a type of lentil) results in a nutritious and satisfying weight-loss soup. Carrots offer fiber, vitamins, and antioxidants, while moong dal provides protein, enhancing the soup’s satiety value.
4. Mushroom soup
Mushrooms are a nutrient powerhouse packed with vitamin D, proteins, and fiber. This makes mushroom soup an excellent choice for weight loss. However, it’s important to avoid adding cream or other high-caloric ingredients, which are common in traditional mushroom soup recipes. Milk can be used as a substitute to achieve a creamy texture.
5. Spinach soup
Spinach, a nutrient-dense and flavorful vegetable, is ideal for creating weight loss soups. It is rich in fiber and nutrients like iron. When preparing spinach soup, it’s recommended to retain the fiber by avoiding straining. To increase the protein content, paneer or chicken pieces can be added. Cream should be avoided, and milk can be used as a suitable alternative.
6. Broccoli and bean soup
Broccoli has a low glycemic index and has been associated with potential anti-obesity effects. Beans are renowned for their high fiber content. Combining these two ingredients results in a satisfying and effective weight-loss soup.
7. Rasam
A spicy and traditional South Indian soup, rasam, made with condiments like tamarind, spices, and tomatoes, has numerous health benefits. Also known as ‘charu’ or ‘saaru’, the word ‘rasam’ literally means ‘digestion’. Apart from aiding digestion, rasam has low-calorie content, making it an excellent choice for weight loss.
While all these soups are beneficial for weight loss, it’s important to keep an eye on the amount of cornflour or thickening agents used to ensure a low-calorie intake. Excessive cornflournot only affects the taste and texture of the soup but also increases its caloric value. Cream-based soups thickened with Bechamel (white) sauce should also be avoided if weight management is a concern. Consider replacing starches in soups with lentils and omitting noodles, rice, or other cereals to support weight loss efforts.
Soups to Avoid When Trying to Lose Weight
Now that we’ve explored delicious and low-calorie soups for weight loss, let’s identify soups that should be avoided during your weight loss journey:
1. Sweet corn soup
Sweet corn has a moderately high glycemic index. When combined with corn starch and sabudana (sago), commonly used in sweet corn soup recipes, it results in a high-calorie soup that is not recommended for weight loss or individuals with high blood sugar levels.
2. Manchow soup
A popular Indian-Chinese soup, Manchow soup, is not suitable for weight loss due to the addition of cornstarch and fried noodles, which significantly increase its calorie content.
3. Khowsuey and other noodle-based soups
While Southeast Asian soups are comforting and delightful, most of them incorporate rice or noodles, which may hinder weight loss efforts. It’s best to avoid these soups or replace the starchy elements with lentils or protein-based alternatives.
Best Time to Consume Soups
While soups can be consumed at any time of the day, is there an ideal time to drink soup for weight loss? Research suggests that having a low-calorie soup before a meal can help reduce the amount of food and calories consumed during the main meal. Therefore, including a bowl of soup before your meals can be beneficial for weight loss or blood sugar management.
Conclusion
Soups can be a flavourful and beneficial addition to your weight loss diet plan, but selecting the right type of soup is crucial. Opting for low-calorie vegetable-based soups can help promote a feeling of fullness and reduce overall caloric intake. On the other hand, cream-based soups or those laden with high-calorie ingredients should be avoided. Making soups at home using fresh, whole ingredients is also recommended to ensure they are nutrient-dense and free from added sugars and preservatives. While soups can support your weight loss goals, they are not a magical solution. They should be part of a well-rounded approach to a healthy lifestyle.
