Vegetable soup has long been touted as a weight loss savior. But what is the science supporting this claim? Why is vegetable soup so beneficial for weight loss?
Firstly, vegetable soup is low in calories. Typically, vegetables contain fewer calories than meats and carbohydrates, so incorporating them into soup can make for a delicious and nutrient-dense meal without the high calorie count.
Additionally, research has shown that incorporating soup into meals can help to decrease overall caloric intake. A study published in the journal Appetite found that participants who consumed soup as a first course during a meal consumed fewer calories overall during the meal compared to those who skipped soup. While the specific soup in the study didn’t include vegetables, it’s easy to see how a vegetable soup could provide a nutrient-dense, low calorie option for this effect.
But vegetable soup isn’t just low in calories. It’s also high in fiber. Fiber is essential for weight loss because it helps to keep you full for longer, reducing the urge to overeat. Vegetables are a great source of fiber, with many offering more fiber per serving than other nutrient options.
And it’s not just the fiber that makes vegetables beneficial for weight loss. Many vegetables also contain phytochemicals, which are natural plant compounds with potent anti-inflammatory properties. Inflammation can lead to weight gain, so reducing inflammation through a diet rich in vegetables can be particularly helpful.
So, we know why vegetable soup can be helpful for weight loss, but what should you look for in a vegetable soup to reap these benefits? Start with a soup base that’s low in calories, such as a homemade broth or a canned option with no added sugar. Then incorporate a variety of vegetables, aiming for a mix of colors for maximum nutrient density. Some great options to add to your soup include leafy greens like spinach or kale, as well as fiber-rich root vegetables like sweet potatoes or carrots.
Ultimately, vegetable soup can be a great option for those looking to lose weight, thanks to its low calorie count, high fiber content, and potent anti-inflammatory properties. By incorporating a variety of vegetables into your soup and opting for a no-added-sugar base, you can enjoy this delicious and nutritious meal without the negative effects of high-calorie options.