Choose the right ingredients for a truly nutritious soup bowl
According to American nutritionist Lauren Panoff - Master of Public Health, registered nutritionist, not every "hot" soup on social networks is good for health. A nutritious bowl of soup needs a harmonious combination of protein, fiber and whole grains to slow down the digestive process, stabilize blood sugar levels and prolong the feeling of fullness.
Protein from beans, poultry or tofu helps maintain muscle mass and reduce rapid hunger. Fiber from vegetables and beans supports the digestive system, while contributing to cholesterol control. Whole grains such as barley or quinoa supplement sustainable energy without causing sudden blood sugar spikes.
Ms. Lauren Panoff recommends that when buying canned soup, consumers should choose products containing less than 400 milligrams of sodium per serving, with at least 5-10 grams of protein and 3-5 grams of fiber. It is also very important to carefully read the ingredient list to avoid added sugars such as corn syrup or maltodextrin. If cooking at home, you should prioritize olive oil instead of cream or butter to protect cardiovascular health.
7 soups expert recommends
The first list is lentils soup, a food rich in protein and fiber, which helps you feel full longer and is easy to combine with many kinds of vegetables. Second, black bean soup provides more iron and magnesium, supporting energy metabolism.
Chicken soup (or chicken bean soup for vegetarians) ranks third thanks to the lean protein source combined with vitamins and antioxidants from vegetables. Fourth is tomato soup cooked with white beans, rich in lycopene good for the heart and fiber that creates a feeling of fullness.
Fifth place belongs to quinoa vegetable soup, which provides enough essential amino acids and minerals. Sixth, miso soup with tofu supplements beneficial gut bacteria and plant protein, and can add brown rice to increase energy. Finally, barley and mushroom soup are rich in soluble fiber, which helps control blood sugar and support immunity.
With a smart choice, soup is not only a snack but can completely become a balanced main meal, good for long-term health.
