Daily Dish the Fork Lift blog
It’s in the Can!
Health Notes by Dr. Liz
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…Of soup that is! With winter upon us, the chilly air drums up thoughts of warm bowls of soup. But who has time to “put on” a pot of soup and wait? All you need is a trusty can opener and a well-chosen can of soup and you have more than just a warm meal. Researchers are discovering a host of health benefits from eating soup, even from a can.
…Of soup that is! With winter upon us, the chilly air drums up thoughts of warm bowls of soup. But who has time to “put on” a pot of soup and wait? All you need is a trusty can opener and a well-chosen can of soup and you have more than just a warm meal. Researchers are discovering a host of health benefits from eating soup, even from a can.
Soup is a “slow” food. Sipping soup helps curb appetite and calorie intake by signaling the brain that the stomach is full. Researchers have noted that people eat fewer calories at a meal when soup is served first. Also, many soups are fairly low in calories, with less than 200 calories in a one-cup serving.
Soup fights the flu. A study from University of Nebraska showed that chicken soup (made with vegetables) helps halt neutrophils, a type of white blood cell in the immune system responsible for sniffles, runny nose and otherwise miserable feelings that occur during a cold or flu. Researchers suspect that the phytonutrients in onion, carrot and celery are responsible for the soup’s anti-inflammatory effect. Warm soup also provides soothing relief for sore throats and runny noses. The steamy liquid helps relieve throat discomfort according to ear, nose and throat specialists, and also helps break up stuffy congestion in the nose.
Soup is a nutritional powerhouse. Many soups come loaded with health-boosting nutrients, like fiber from beans, vitamins and minerals from vegetables, energizing carbohydrates from rice, pasta and other grains, and protein from meats, beans or tofu. Vegetables and fresh or dried herbs used for seasoning also supply antioxidants that may help protect against age-related ailments.
When it comes to canned:
- Select soups that are broth-based rather than with heavy cream.
- Aim for at least 10 grams of protein per serving, or add your own with pre-cooked chicken, lean beef or tofu chunks while heating.
- Boost the nutritional value of canned varieties by adding a handful of greens (chopped kale or spinach) during the last few minutes of heating.
Ready to warm up with a bowl of nutritious and delicious soup? Choose wisely and you’ll see—soup is truly a one-can wonder!
