When it’s made with the right ingredients, soup can be a fantastic meal for weight loss. It offers up the perfect opportunity to nourish your body with delicious, fiber-filled veggies, protein, and anti-inflammatory spices. However, if you add the wrong ingredients to the pot, that could all go downhill and lead to adverse effects on your health. That’s why ensuring you’re choosing the healthiest soups possible is important, especially if you’re trying to lose weight. Unfortunately, there are a few popular soup varieties that could be slowing your weight loss down rather than helping it.
To discover three types of soup you should steer clear of if slimming down is your goal, we spoke to Meghan Novoshielski MS, RDN, Dietitian for SetForSet, along with nutritionist Mary Sabat, MS, RDN, LD. They told us that cream-based soups, ultra-cheesy or “loaded,” and canned soups should be avoided. Learn more below!
1. Cream-based soups
Whether you’re using them as an ingredient in a dish like a casserole or just eating a warm bowl for dinner, cream-based soups are oftentimes some of the tastiest options out there–unfortunately, though, Novoshielski says that they’re also some of the most unhealthy options. She warns against “cream-based soups, like cream of chicken and chowders.”
The main issue with these soups when it comes to weight gain is the fact that they can really load in the fattening ingredients. “Usually, these soups are made with heavy cream and butter. Both of these ingredients are high in calories and fat,” Novoshielski warns. These issues are even worse if you’re buying canned varieties rather than making your soup at home, as canned soups are typically loaded with sodium and other preservatives that can lead to a range of other health issues, such as heart disease, in addition to weight gain. All in all, it’s best to avoid cream-based soups as much as possible if you want to slim down.
2. Cheesy and loaded soups
In addition to creamy soups, cheesy soups are another major culprit of weight gain you might want to leave out of your bowl–which makes sense, because cheesy and creamy typically go hand in hand. Additionally, cheesy soups are typically “loaded” with other unhealthy ingredients, which only adds fire to flame in terms of calories and other factors that lead to weight gain.
This is why Novoshielski says you should steer clear of “cheesy and loaded soups, like broccoli cheddar or loaded baked potato.”
Cheese itself should be eaten in moderation and can pack in unnecessary calories–but think about the other toppings you typically add to creamy broccoli cheddar and potato soup. “Extra cheese, bacon bits, and sour cream that come standard with these soups provide a lot of extra calories,” Novoshielski points out. And, let’s be honest, plain potato soup doesn’t quite hit the spot–so it may be better to just skip it altogether.
3. Canned Soups
When you're in a pinch, canned soups often serve as an ultra-convenient meal. All you need to do is heat 'em up! However, it's important to remember that what you gain in convenience, you typically lose in nutrients. Canned soups are highly processed, which means that not only are they lacking in nutritional value, but they're also loaded with additives. Manufacturers frequently incorporate generous amounts of salt into these products to prolong shelf life and enhance taste. Regular consumption of such soups can result in heightened sodium intake, potentially causing water retention and elevated blood pressure, among other risks. This surplus sodium absorption over time may become a contributing factor to weight gain as the body retains more fluids.
Sabat underscores the consequences of elevated sodium consumption, stating, "Excessive sodium intake can lead to water retention and an increase in blood pressure, which may contribute to heart problems and overall health issues. Moreover, high sodium intake can induce thirst, prompting increased fluid consumption. If one responds to thirst by consuming sugary or high-calorie beverages, it can further contribute to weight gain." Yikes! You're better off sticking to homemade varieties.
Healthy soups to try instead
The good news is that there are plenty of healthy soups to choose from! In fact, soup can be a great way to fit hearty vegetables and tons of fiber into your diet without consuming an excess of calories. Novoshielski says the key is to “opt for broth-based soups, like chicken noodle.” She explains that “These types of soups are low in calorie density, meaning you can fill up on a large portion for fewer calories.” Nice!
Additionally, keep in mind that any great meal should serve up some healthy protein. That’s why she recommends eating soups with ingredients like chicken, barley, or lentils. “Protein keeps you feeling full, so you can stay on track with your weight loss goals,” Novoshielski concludes.
At the end of the day, though, moderation is always key. So if your heart and taste buds are calling for a bowl of broccoli cheddar, don’t beat yourself up for giving into temptation. Just remember to keep foods like this to a minimum, and prioritize nutritious, fiber-filled options whenever possible.
