Is soup good for health? The definitive nutrition guide

According to a 2020 systematic review, people who regularly consume soup are more likely to have a lower body mass index (BMI) than those who do not. The question, "is soup good for health?" depends largely on its preparation, ingredients, and type, with homemade broth-based varieties offering the most significant benefits.

Quick Summary

Soup can be a nutritious and hydrating addition to a balanced diet, offering essential vitamins, minerals, and fiber. The healthfulness of soup depends on ingredients, with low-sodium, broth-based, and vegetable-packed options being most beneficial. Canned soups, conversely, are often high in sodium and unhealthy fats.

Key Points

• Homemade soup is best: Homemade, broth-based soups offer the most nutritional benefits as you control ingredients and avoid excess sodium and unhealthy fats found in many commercial varieties.

• Supports weight management: The high water and fiber content in soup helps you feel full, which can naturally reduce overall calorie intake and support weight loss goals.

• Provides immune support: Nutrients from vegetables, bone broth, and spices like garlic and ginger can provide immune-boosting benefits, making hot soup a classic remedy for colds.

• Boosts gut health: Soups rich in fiber from vegetables and legumes feed beneficial gut bacteria and support healthy digestion.

• Beware of commercial varieties: Canned and instant soups are often loaded with sodium, saturated fats, and preservatives, diminishing their health value compared to homemade options.

• Easy to customize: Soup is a versatile meal that allows you to easily add a wide variety of nutrient-dense vegetables, lean proteins, and spices to create a balanced meal.

The nutritional benefits of homemade soup

Homemade soup is a nutritional powerhouse, offering a versatile way to incorporate a variety of wholesome ingredients into your diet. By controlling what goes into the pot, you can ensure your soup is packed with nutrients and free from excessive additives.

• Packed with nutrients: When you make soup from scratch, you retain the vitamins and minerals from vegetables, lean proteins, and bones in the broth. Bone broth, in particular, is a rich source of collagen, calcium, and magnesium, which can support joint and bone health.
• Aids in weight management: The high water content in broth-based soups helps increase feelings of fullness, or satiety, which can reduce your overall calorie intake. Research shows that consuming a low-calorie soup before a main meal can decrease the total calories consumed. Soups rich in fiber from vegetables and legumes further enhance this satiating effect.
• Supports gut health: Soups rich in fiber, especially those containing legumes, onions, and leeks, can help promote healthy digestion and feed good gut bacteria. Some traditional soups, like chicken soup with garlic and onions, may also offer anti-inflammatory benefits that support gut health.
• Immune-boosting properties: When you are feeling unwell, hot soup is a classic remedy for a reason. The warm vapors can help clear nasal passages, while the nutrient-dense broth helps rehydrate and nourish your body. Ingredients like garlic, ginger, and certain vegetables contain powerful immune-boosting compounds.

The hidden drawbacks of commercial soup

While convenient, not all soups are created equal. Canned and instant soups often contain hidden ingredients that can compromise their health value, making homemade a better option for a healthier lifestyle.

• Excessive sodium: One of the most significant downsides of commercial soups is the high sodium content. Manufacturers use sodium as a preservative and flavor enhancer. However, a single serving can contain well over a third of your daily recommended intake, which can lead to high blood pressure and an increased risk of heart disease.
• High saturated fat and calories: Many creamy canned soups, such as chowders and bisques, are thickened with heavy cream, butter, or cheese. These ingredients substantially increase the soup's saturated fat and calorie content, which can contribute to weight gain.
• Lack of nutrients: Processing can diminish some of the water-soluble vitamins in canned soups. Additionally, many canned vegetable soups have low levels of fiber, as the skins and other fiber-rich parts of the vegetables are often removed during canning.
• Potential for BPA exposure: The linings of some food cans still contain Bisphenol A (BPA), a chemical that can leach into food. While many brands have switched to BPA-free alternatives, glass jars or homemade versions eliminate this concern entirely.

Homemade vs. Canned Soup: A comparison

To illustrate the differences, consider this comparison:

Feature	Homemade Broth-Based Soup	Canned Creamy Soup	Canned Low-Sodium Soup
Sodium Content	Fully controlled; can be low	Typically very high	Moderate to low, but check label
Nutrient Density	High; packed with vitamins, minerals, and fresh ingredients	Often low due to processing and high fat fillers	Varies, but often less nutrient-dense than homemade
Fiber	High, especially with added legumes and whole grains	Low, unless specified	Varies; read the label for high-fiber options
Saturated Fat	Low, especially with broth base and lean protein	Often high due to cream, butter, and cheese	Low, but check ingredients for unhealthy fats
Control over Ingredients	Total control over everything, including type of broth, veggies, protein, and spices	Minimal control; relies on manufacturer's recipe	Minimal control, but healthier options are available
Preservatives & Additives	None	Contains preservatives and additives for shelf stability	May contain preservatives, but fewer than standard canned versions

How to make your soup healthier

Whether you're starting from scratch or upgrading a store-bought version, here are a few tips to maximize the health benefits of your soup:

• Choose a broth base: Opt for a low-sodium vegetable or bone broth instead of a creamy base to keep calories and saturated fat in check.
• Add plenty of vegetables: Soups are an excellent way to increase your daily vegetable intake. Chop fresh or frozen vegetables into even pieces for consistent cooking. Blend some of the vegetables to naturally thicken the soup without adding heavy cream.
• Prioritize lean protein: Include lean protein sources like chicken, turkey, tofu, beans, or lentils to enhance satiety and help build muscle mass.
• Boost flavor with herbs and spices: Instead of relying on salt, use a variety of herbs and spices to create depth of flavor. Garlic, ginger, turmeric, cumin, and basil are all excellent choices that provide flavor and additional health benefits.
• Increase fiber with legumes and whole grains: For a heartier, more filling soup, add ingredients like lentils, chickpeas, black beans, barley, or brown rice. These ingredients increase the fiber and protein content, helping you feel fuller for longer.

Conclusion

So, is soup good for health? In short, yes, but with the crucial caveat that homemade is almost always the best and most nutritious option. Homemade, broth-based soups made with fresh vegetables, lean protein, and wholesome grains offer immense nutritional value, supporting weight management, gut health, and immunity. While convenient, commercial canned and instant soups often contain excessive sodium, unhealthy fats, and preservatives, diminishing their potential health benefits. By focusing on nutrient-rich ingredients and mindful preparation, soup can be a powerful and delicious tool for maintaining a balanced and healthy diet.

Further Reading

For more information on the benefits of different soup ingredients, consult resources like the National Institutes of Health.

Frequently Asked Questions

Are all soups considered healthy?

No, not all soups are healthy. The healthiness of a soup depends heavily on its ingredients. While homemade, broth-based soups with lean protein and vegetables are very healthy, creamy, canned, or instant soups can be high in sodium, saturated fat, and calories.

Can soup help with weight loss?

Yes, soup can aid in weight loss, particularly broth-based versions high in fiber and protein. The high water content promotes satiety, and eating a low-calorie soup before a meal has been shown to reduce overall calorie intake.

Is canned soup a healthy option?

Some canned soups can be part of a healthy diet, but many are high in sodium and preservatives. When buying canned, look for low-sodium, broth-based options with plenty of vegetables, fiber, and protein. Homemade is generally the healthier choice.

What is the healthiest type of soup base?

The healthiest soup bases are typically broth-based, such as vegetable, chicken, or bone broth. These are lower in calories and fat compared to creamy bases, while providing hydration and nutrients.

How can I thicken soup without using heavy cream?

You can naturally thicken soup by puréeing some of the cooked vegetables or adding healthy thickeners like mashed legumes (e.g., lentils, chickpeas), whole grains (e.g., oats, barley), or cornstarch mixed with water.

Does soup lose nutrients when cooked?

While some water-soluble vitamins may be slightly reduced during cooking, the overall nutritional value is often well-preserved. Simmering ingredients in broth allows minerals and other nutrients to remain in the liquid rather than being discarded.

Are soup diets effective for long-term weight loss?

Short-term soup diets are not recommended for sustainable weight loss. They are often restrictive, and any quick weight loss is mostly water weight. Incorporating healthy soups into a balanced, varied diet is a more sustainable approach.