Cream-based soups
While some soups are great weight-loss meals, canned soups are not a good option because they are generally high in sodium. This causes fluid retention, or a buildup of fluid in the body, which can stall weight loss efforts. Sabat says one of the worst canned soups for weight loss is cream-based soups because they are rich in high-fat ingredients.
"Cream-based soups," Sabat explains, "are bad for weight loss because they contain high amounts of fat and calories." These cream-based soups, like cream of mushroom, potato soup, or lobster bisque, she says, add "very little protein to your meal while adding 8 grams of fat, almost 3 of which are saturated." And, lots of these types of soups contain incredibly high levels of sodium. Some of these soups' sodium levels, she continues, "is off the charts at 830 mg per 1 cup serving." Yikes!
Feder specifically warns against the popular (and unfortunately delicious) lobster bisque. The main base for lobster bisque, he says, "is butter and lobster tail. While the lobster tail does provide healthy proteins, it also provides a lot of cholesterol." The high levels of butter in this soup are loaded with calories, fat, and saturated fat. "This can easily set you back a few hundred calories and potentially lead to weight gain over time," he continues.
Clam chowder
Clam chowder, especially New England clam chowder, can cause you to exceed your daily calorie allotment and gain weight. Similar to cream-based soups, clam chowder also has a cream base.
"The base for clam chowder is typically full-fat milk and butter. These ingredients are filled with fat, sodium, saturated fat, and calories," Feder warns, "This is what makes the soup so creamy and flavorful. This will set you back hundreds of calories for the day and more than likely prevent you from losing weight."
"I recommend staying away from chowders, bisques, cheesy soups, bread bowls, and potato-based soups," he continues. "These types of soups are typically loaded with calories, fat, saturated fat, and sodium. The best way to make these healthier is to use reduced-fat creams, cheeses, and milks. This can help cut calories down significantly."
Bottom line
So, Sabat and Feder agree it's best to avoid cream-based soups and clam chowder. "Soups made with high-sodium ingredients are bad for weight loss because they can lead to increased water retention, which can cause weight gain," Sabat says. Similarly, these soups' high-fat ingredients are bad for weight loss because they can add extra calories to your diet, leading to weight gain.
To make soup healthier for weight loss, Sabat suggests looking "for lower-fat and lower-sodium options, and try to make your own soups at home using fresh ingredients." It's always best to opt for making your own soup from scratch rather than canned soups.
"Try using lean organic meats, fresh vegetables, and unsalted broth or stock. Avoid adding high-fat ingredients like cream or butter and choose some unsweetened almond milk instead," she emphasizes. "The best soups for weight loss are those made with fresh ingredients, such as lean organic meats, fresh vegetables, and unsalted broth or stock. Soups that are low in sodium and fat are also good choices. Additionally, vegetable-based soups are a great option for adding more vegetables to your diet."
"Some healthy alternatives to these creamy soups include soups that are made with broth, lean proteins, beans, and/or vegetables as the base. Some popular ones are lentil soup, chicken vegetable soup, vegetable soup, stews, turkey chili, minestrone, tomato soup, and split pea soup to name a few," Feder says. "These all have low-calorie and low-fat bases that are filled with essential nutrients. They are filled with fiber due to the vegetables and/or legumes which can help keep you full and reduce the [number] of calories you eat in a day."
Feder continues: "Additionally, the ones with legumes, chicken, or other meats in them, are loaded with protein. This protein is great for weight loss since it will also keep you feeling throughout the day. This can prevent you from snacking, overeating, and feeling hungry, which can aid in weight loss."
While convenient, canned soups are packed with unnecessary calories, saturated fats, and sodium which can cause your metabolism to slow down, retain fluids, and increase stomach inflammation. With a little extra effort, you can make your own soup from scratch that will benefit your body and allow you to reach your goals without causing you to hold onto water weight.