According to nutritionist Lauren Panoff, MPH, RD (USA), soup is an easy-to-digest and convenient dish, but not all of them help you feel full for a long time. New soups rich in fiber, protein and whole grains are truly effective.
Lentil Soup: Rich in protein and fiber, helps stabilize blood sugar. Lentils are easily combined with carrots, onions, garlic, squash or potatoes, creating a natural sweetness and fullness for a long time.
Black bean soup: Anchovied, smooth, rich in iron and magnesium, helps increase energy and reduce cravings. You can add fennel, garlic and chili to enhance the flavor.
Chicken or chickpea soup: Provides lean protein, vitamins and antioxidants. This is a good muscle recovery dish, suitable for light and nutritious dinner.
Tomato and white bean soup: Tomatoes rich in lycopene are good for the heart, combined with fatty white beans to help you feel full without burning. Add basil or rosemary to enhance the flavor.
Quinoa: Quinoa contains plant protein, fiber and vitamins. Combining carrots, tomatoes, bell peppers makes the dish colorful and gluten-free.
miso Soup with Tofu: A Japanese dish famous for fermented miso soy sauce rich in beneficial gut bacteria. soft tofu provides protein, seaweed supplements iodine to keep the thyroid healthy.
Barley and mushroom soup: Barley contains soluble fiber that helps control blood sugar, while mushrooms have a natural umami flavor and are rich in selenium to support immunity.
The secret to choosing a healthy soup every day
Ms. Panoff advises: Chose real vegetable, bean and grain soups; limit salt, do not add sugar and use olive oil instead of cream or butter.
In addition, you should prioritize dishes with at least 5 - 10g of protein and 3 - 5g of fiber per serving to prolong the feeling of fullness, and carefully check the sodium content of less than 400mg per serving.
Cooking soup at home helps control ingredients, both saving and ensuring nutrition.
