Satiating Diets: The Role Of Soups

The main problem encountered by dieters is, not surprisingly, hunger. Although this is often considered an unavoidable evil, new research shows that some foods help people stay satiated longer even on a diet with lower calories. It appears that soups can be an effective element of weight-loss diets that extends the period of satiation and thus indirectly reduces further food intake.

Soups May Be An Answer To Satiation Problems

Reducing food intake to lose weight be a challenge as you may feel hungry after every restricted meal. Apart from different food items, soups have often been listed as one of the main foods which should be in your weight loss diet chart. But again with so many varieties of soups to choose from, one may wonder if the creamy soups or plain soups fit in the diet chart.

During one study, a women were divided into two groups. One group was asked to eat solid chicken and vegetables with a glass of water and the other group was asked to drink soup made from the same amount of chicken, vegetables and water. The results? Researchers observed that the group of women who ate soup consumed 100 fewer calories at lunchtime.

It is also believed that when we drink water with our meals, the body takes it to satisfy our thirst and not our hunger but when we eat soup our body handles it like any other solid food. No wonder that eating soup is often given as a top diet tip.

Another study in which adults were given a bowl of soup 15 to 20 minutes before their meal or as a first course meal showed that they consumed 20 percent fewer calories during their main course. Consuming soup before a major meal is a normal approach in many traditional diets, and modern research clearly confirms that there is wisdom behind it.

Soups For Weight Loss

Feeling full on fewer calories is what the energy density talks are about. Foods which are high in water such as fruits, vegetables, soups and so on are all high volume but lower in energy density. There are many studies that indicate that energy density of a food is directly related to the calorie intake, satiety and overall body weight.

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Not all soups are low in calories. When on a diet or a weight loss program, it is better to avoid all rich cream-based soups like cream of tomato or cream of mushroom, as well as soups with noodles, cheese or any other high calorie toppings. Instead, one should opt for low calorie soups such as vegetable, carrot, tomato, chicken or mushroom. You may want to add up your soup with carrots for potassium and vitamin A, barley, a whole grain rich in niacin, lentils rich in iron or chicken breast that provides vitamin B-12.

Right Choice Of Soup Is Essential For Balanced Diet

Also, when you reduce your food intake to lose weight, it becomes really essential to compensate for all the essential vitamins and minerals that your body still requires. So emphasize healthy food choices. Fiber and proteins are filling nutrients so opt for soups which have beans, vegetables and lean proteins.

As a guideline, women should ensure that a serving of soup is less than 150 calories and for men less than 200 calories when having it as a starter or as a first course in a meal.

The table below shows some of the very common soups and the amount of calories they contain per serving:

The calorie count of the soups is approximate and is largely dependent on the way the soups are prepared. Nonetheless, the table can provide a guidance for your choice of soup.

Tips To Include This Healthy Food Options In Your Diet

      As an appetizer: Whether you are eating at home or eating out, soup is a great start to your meal. Try to order soup first, finish it and then order the main course, and you will definitely order less. On the other hand, when at home, finish your soup, clear the table and then serve the meal. You’ll be surprised to see that your appetite will reduce and your overall calorie intake will reduce by around 25 to 30 percent.

      As a snack: Try to include soup as a snack between meals to satisfy your hunger. Apart from being nutritious, it is great energy booster and a low-calorie healthy snack.

      As an ingredient: Broth is an excellent ingredient which is used to thin gravies and sauces. It is a great substitute for oil for sautéing vegetables and meats. It is low in energy density and adds volume and flavor to foods.

      As a calorie counter: Before going to cocktail parties or picnics, which have endless high calorie foods, try having a bowl of soup. This will keep a check on your calorie and will give you a sense of fullness.

Check Labels For Sodium Content

Most of the ready-made soups are high in salt. It is a good idea to choose the ones with low salt content when on a diet. The ready-made soups contain nutritional information per serving. Read this information while buying to make wise choices. For reference, anything with 0.025 g of salt per 100 g or less is considered to be low in salt, and anything with more than 1.5 g of salt per 100 g is a high salt food option.

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Reducing the energy density of the diet seems to be one of the most effective strategies of reducing weight and one of the easiest ways to do that is to include more water-rich foods such as soups in your diet. For a long term sustainable weight loss, it is very important to include this low energy density food in the diet. Apart from being enjoyable, soups are satiating and increasingly appear to be a great addition to any weight management program.