There may be nothing more satisfying and cozy than a hot bowl of soup, especially on a cold fall or winter day, or when you’re feeling under the weather. Whether it’s a thick and creamy bisque or a broth-based chicken noodle, soup can always provide some comfort when you need it most. For many people, chicken noodle soup covers the nutritional spectrum from comfort food to home remedy. This article explores the benefits and risks associated with incorporating chicken noodle soup into your diet.
Nutritional Components of Chicken Noodle Soup
To understand the health implications, it's essential to break down the key ingredients and their individual contributions.
Broth
Especially when it comes to treating a cold or the flu, hydration is important. Staying hydrated is a daily necessity, as water and other fluids keep all systems in your body functioning properly. Fluids carry nutrients and oxygen to your cells, aid digestion, prevent constipation, normalize blood pressure, regulate body temperature and maintain electrolyte (sodium) balance, to name a few. Chicken broth, a clear liquid, counts towards your hydration goals. Nutritionally, it’s rich in:
- Essential fatty acids: The body cannot make on its own essential fatty acids so they must come from the foods we eat. They are a source of energy and major components of cell membrane structure.
- Protein: Often called the body’s building blocks, protein is used to build and repair tissues and help fight infection.
- Iron: Your body uses iron to make hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the body, and myoglobin, a protein that supplies oxygen to muscles. Your body also needs iron to produce certain hormones.
- Selenium: This is an essential component of various enzymes and proteins that help make DNA and protect against cell damage and infections.
Chicken
Probably the most popular of all white meats, chicken is an excellent source of lean, low-fat protein that contributes to muscle growth and development, and bone health. Chicken can also help support a healthy body weight as well as weight loss, and provide:
- Vitamin B-3: Also known as niacin, vitamin B-3 helps keep your nervous system, digestive system and skin healthy.
- Vitamin B-6: Important for normal brain development and for keeping your nervous system and immune system healthy.
- Selenium: The trace mineral that is also found in chicken broth can help reduce inflammation and helps enhance the body’s ability to fight off infection and illness.
Like turkey, chicken is also high in tryptophan, an essential amino acid that helps your body produce serotonin, the key hormone that stabilizes your mood, feelings of well-being and happiness.
Read also: Creamy Keto Ranch Chicken Recipe
Vegetables
The best chicken soup recipes are chock-full of veggies like carrots, celery and onions - all of which are rich in vitamins C and K, not to mention other antioxidants and minerals.
- Vitamin C: Your body needs this nutrient to form blood vessels, cartilage, muscle and collagen in your bones. It plays a role in controlling infections and healing wounds and is a powerful antioxidant that can neutralize harmful free radicals.
- Vitamin K: Helps produce certain proteins needed for blood clotting and building bones.
- Beta-carotene: Found in carrots, is converted by the body into vitamin A, which is necessary for healthy eyes and skin.
Noodles
Chicken soup wouldn’t be the same without the noodles! These hearty strands are packed with carbohydrates - an important energy source that helps fuel your brain, kidneys, heart muscles and central nervous system. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. Of course, carbohydrate quality is important - if you’re making chicken soup from scratch, choose whole grain noodles over white pasta.
Steam
While obviously not an ingredient, the steam from hot chicken soup can help increase blood flow and decrease the nasal congestion often experienced from a cold or the flu. So, while it won’t cure your infection, it may help you breathe easier. Steam also has a mild anti-inflammatory effect that can help relax your muscles and soothe the coughs and discomforts associated with cold and flu symptoms.
Health Benefits of Chicken Noodle Soup
Chicken soup is not only a comforting dish but can also be a powerhouse of vitamins and minerals. Whether you're enjoying a bowl when you're feeling under the weather or as a hearty meal, chicken soup remains a timeless remedy that can nourish both body and soul. Chicken noodle soup is often consumed for its comforting effects, especially when sick. Key takeaways of chicken noodle soup is often consumed for its comforting effects, especially when sick. Here are some of the notable health benefits of chicken noodle soup:
Hydration
A clear broth is warm and soothing, making it a great source of hydration while you’re sick, especially if you have a sore throat. Staying hydrated is a daily necessity, as water and other fluids keep all systems in your body functioning properly. Fluids carry nutrients and oxygen to your cells, aid digestion, prevent constipation, normalize blood pressure, regulate body temperature and maintain electrolyte (sodium) balance. Supports hydration due to its high water content, which helps maintain fluid balance.
Read also: Low-carb chicken nuggets recipe.
Nutrient Rich
Rich in essential nutrients from chicken and vegetables, providing vitamins, minerals, and protein for overall health. All those bits of carrot, celery, and onion commonly found in chicken noodle soup are a great source of vitamins C and K, as well as other antioxidants and minerals.
Promotes Digestive Health
Promotes digestive health with easy-to-digest ingredients that are gentle on the stomach.
Cold and Flu Remedy
Studies have shown that a hearty bowl of chicken noodle soup may help clear nasal congestion and ease cold symptoms. Chicken is full of protein that helps support the immune system. Not only does this help build a healthy immune system to fight off viruses, it also helps your body recover from illness more quickly. Hot steam that comes from your cup of soup can be helpful in reducing nasal congestion. Steam can open up airways, making it easier to breathe. While soup won’t cure your cold completely, it’s a delicious way to load up on nutrients and increase hydration.
Energy Source
The noodles in chicken noodle soup aren’t just for show. They’re packed with carbohydrates that help you feel full and satisfied. Carbs are the preferred source of energy for your body, so getting in a good dose through soup can help you feel less sluggish.
Potential Health Risks
Despite its benefits, there are potential downsides to consider when including chicken noodle soup in your diet regularly.
Read also: Chicken and Brown Rice: A Healthy Choice
High Sodium Content
Although soups can be a healthy choice, they tend to contain high levels of sodium, especially when you buy them from a restaurant instead of making them yourself. High sodium content in many commercial varieties, which can contribute to hypertension and increased cardiovascular risks when consumed frequently.
For instance, one brand of store-bought canned soup states that it is a “25% less sodium chicken noodle soup,” however it contains 660 milligrams of sodium in half a cup and 1,220 milligrams in one cup, which is nearly half of the recommended daily allowance of sodium for healthy individuals. When buying broth, look for the word ‘low’ as opposed to ‘lower’ or ‘less’. If a food says, ‘low sodium,’ it’s legally required to have 140 milligrams of sodium or less. ‘Lower’ and ‘less’ are relative to the original product they’re replacing, so could still have a ton, and usually do when it comes to chicken broth. When eating chicken noodle soup at restaurants, she says take caution and consider that one popular chain restaurant’s cup of “Low-Fat Chicken Noodle Soup” has 930 milligrams of salt while their bowl has 1,400 milligrams of salt. Another chain sells a similar soup.
Additives and Preservatives
Potential for preservatives and additives in store-bought soups, which may cause adverse reactions in sensitive individuals. Misleading labels, high amounts of sodium, and unnecessary ingredients are just a few reasons to be choosier about which soup you eat.
Low Protein Content
Low protein content in some commercial versions, which may not provide sufficient nutritional benefits compared to homemade soup with higher chicken content. Typically, a cup of diced chicken has 43 grams of protein, and one cup of Campbell’s Homestyle Chicken soup has 14 grams of protein so only about a third of the protein when comparing it to one cup of diced chicken.
Risk of Contamination
Risk of contamination with harmful bacteria if homemade soup is not properly prepared or stored, leading to potential foodborne illness.
How to Choose and Prepare Healthy Chicken Noodle Soup
To maximize the benefits and minimize the risks, consider the following tips:
Choosing Ingredients
Hoover suggests choosing “a lean protein source, a complex carbohydrate, veggies, and a broth base” for the perfect at-home healthy soup.
- Chicken: Since dark meat is less expensive than white meat, Alexander says restaurants often use dark meat in their chicken noodle soup. However, she says white meat is the better choice. Kate Letten, registered dietitian in Riverside, Illinois, agrees, noting that diced chicken, which is the white meat with fat cut off, is considered to be a high biological value protein, meaning it has all the essential protein your body can’t make for itself. Your best option is to poach white meat chicken [breast] in a stock to keep it lean.
- Noodles: Chicken noodle soup is almost always made with white pasta rather than whole grain or whole wheat, unless the soup is gluten-free. When making soup at home, I’d always opt for a pasta that is high in fiber [or has] added protein. High-fiber options to consider include green lentil pasta. Also, the “noodles” don’t actually have to be the shape of noodles. It seems that penne and rotini come in much healthier varieties than ‘noodles.
- Broth: To keep the sodium as low as possible, Alexander mixes a no-sodium broth with a lower-sodium broth. Other ways to make up for having less salt are to add more garlic, pepper, and fresh herbs. Or try a lower-salt substitute with no sodium broth. I usually use some actual salt and some low salt to make it taste as close to the real thing as possible. When buying broth, look for the word ‘low’ as opposed to ‘lower’ or ‘less’.
- Vegetables: To make these veggies healthier, Alexander suggests buying the organic versions. She also recommends leaving the skin on carrots because they contain many nutrients. Before vegetables like celery, onion, and carrots are added to soup stock, they’re often sautéed in butter. You really don’t need butter at all in chicken noodle soup. When butter isn’t used, she says canola or vegetable oil and even lard is sometimes used. You definitely want to steer clear of lard for a ‘clean’ and lighter soup. Extra virgin olive oil offers great flavor and will certainly do the trick getting the veggies sautéed.
Preparation
Soups are easy to prepare, especially if using a slow cooker or pressure cooker, and can be made in large batches.
Storage
Chicken noodle soup should be refrigerated right after it is made or opened. Keep it in a sealed container to maintain its taste and freshness. It can be stored in the refrigerator for 3-4 days. Exposing the soup to air can lead to spoilage. It's best to avoid metal containers for storage, as they may affect the flavor. For extended storage, freezing the soup in portions is an effective option, allowing it to last for up to 2-3 months while preserving its quality. When freezing chicken noodle soup, consider freezing the broth separately from the noodles to maintain the noodles' texture and prevent them from becoming mushy upon reheating. Store unopened cans of chicken noodle soup in a cool, dry area. After opening, transfer to an airtight container and refrigerate, using it within 3-4 days. Homemade chicken noodle soup should also be refrigerated for 3-4 days or frozen for up to 2-3 months.
Chicken Noodle Soup Diet
A soup diet is generally a short-term eating plan that’s designed to help individuals lose weight quickly. Instead of one official soup diet, there are several soup-based diets. While some involve only eating soup for the duration of the diet, others also include a limited list of allowable foods. As the idea is to lose weight quickly, most of these diets are only meant to last for 5-10 days.
Types of Soup Diets
There are many types of soup diets, with some of the more popular ones listed below. Just keep in mind that there’s currently no research on the effectiveness of these specific diets.
- Broth-based soup diet: Broth-based soup diets generally last for 7 days. However, some can last as long as 10-14 days. Over that time, proponents of a broth-based diet claim you can lose up to 10 or even 20 pounds (4.5 to 9 kg). On a broth-based soup diet, cream-based soups are restricted, as they’re higher in calories and fat. Instead, you’re encouraged to consume homemade or canned broth-based soups that include vegetables and protein. While some programs recommend only consuming broth-based soups, others may allow for small amounts of low calorie options like lean proteins, non-starchy vegetables, and nonfat dairy.
- Bean soup diet: One of the more popular bean soup diets is from Michael Greger, MD, author of “How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease.” The diet encourages eating Dr. Greger’s Champion Vegetable Bean Soup up to twice a day. In addition to the soup, you’re allowed to consume any oil-free, plant-based foods, like whole grains, fruits, and vegetables. While there’s no calorie restriction, the diet recommends limiting intake of calorie-dense foods like dried fruits and nuts for optimal weight loss results. Unlike other soup diets, Greger’s is meant to be a lifelong shift to a plant-based diet. Proponents of this diet claim you can lose 9-16 pounds (4-7 kg) in just the first week. There’s currently no research on Greger’s bean soup diet. However, plant-based diets have been linked to benefits for weight loss and heart health .
- Cabbage soup diet: One of the most popular soup diets, the cabbage soup diet is a 7-day eating plan that involves eating a chicken- or vegetable-broth-based soup that contains cabbage and other low carb vegetables. In addition to cabbage soup, you can also have one or two other low calorie foods, such as skim milk or leafy greens. If following the meal plan closely, the diet claims you can lose up to 10 pounds (4.5 kg) over the 7 days.
- Chicken soup diet: The chicken soup diet is a 7-day weight loss diet that involves eating chicken soup for every meal except breakfast. For your morning meal, you can pick from five low calorie options, which include foods like nonfat milk and yogurt, fat-free cheese, whole-grain cereal or bread, and fresh fruit. For the rest of the day, the diet recommends consuming frequent small portions of homemade chicken soup throughout the day. By eating small, frequent portions of soup, the diet claims it will help reduce cravings and encourage feelings of fullness. The soup itself is low in calories and carbs, as it’s made with broth, cooked chicken, aromatics like garlic and onion, and plenty of non-starchy vegetables, including carrots, turnips, broccoli, and collard greens.
- Keto soup diet: Designed for those following the ketogenic (keto), paleo, Whole30, or another low carb diet, the keto soup diet claims it can help individuals lose up to 10 pounds (4.5 kg) in just 5 days. As with the general keto diet, the soup version is a low carb, high fat, moderate protein eating plan. The program provides 1,200-1,400 calories per day, limits carbs to 20 grams per day, and restricts nuts, dairy, and artificial sweeteners. The plan recommends eating the same breakfast each day, which consists of eggs, butter, bacon, avocado, and unsweetened bulletproof coffee. One low carb, high fat snack is also allowed, such as celery with keto-friendly tuna salad. The rest of the day, you eat four cups of the keto soup, split between lunch and dinner. The soup recipe includes ingredients like chicken, bacon, olive oil, chicken stalk, sun-dried tomatoes, mushrooms, and other low carb vegetables and herbs.
- Sacred Heart soup diet: Similar to the cabbage soup diet, the Sacred Heart soup diet is a 7-day eating plan that consists almost entirely of a broth-based soup with non-starchy vegetables. While other low calorie foods are allowed, the diet is very specific as to which foods can be included each day. When followed closely, the Sacred Heart soup diet claims to help you lose 10-17 pounds (4.5-8 kg) in 1 week.
Potential Benefits of Soup Diets
In addition to helping you lose weight quickly, soup diets may offer additional benefits, including:
- Increased vegetable intake: Vegetables provide essential vitamins and beneficial plant-compounds. Plus, increased intake has been linked to a reduced risk of weight gain and obesity.
- Increased fiber intake: As they’re often high in vegetables, and sometimes contain beans, whole grains, or fruits, these diets can provide a decent amount of fiber, which may help reduce appetite.
- Increased water intake: These diets can improve water intake throughout the day. In addition to supporting numerous essential functions in the body, research suggests increased water intake may aid in weight loss efforts.
- Easy to follow: As with other trendy diets, soup diets generally have strict guidelines that make them easy to follow.
- Encourage plant-based eating: Some, like the bean soup diet, can help you transition into a more plant-based eating pattern. Eating a plant-based diet has been linked to a reduced risk of obesity and supporting weight loss.
However, keep in mind that just 1 or 2 weeks of increased vegetable, fiber, and water intake is unlikely to have any meaningful benefits for long-term weight and health, unless following the diet helps you make lasting lifestyle changes.
Risks and Downsides of Soup Diets
With the exception of Greger’s bean soup diet, one of the biggest downsides to soup diets is that most of them aren’t meant to be followed for more than 5-10 days. Therefore, unless you have a more sustainable diet to transition to, you’ll likely regain any weight you lose on the diet. Furthermore, studies suggest that when you greatly restrict calorie intake or lose a sustainable amount of weight quickly, there’s a reduction in your metabolic rate. This means that your body begins to burn fewer calories per day than it did before . As a result, after going off the diet, your lowered metabolism may make it harder to maintain your weight loss. Additionally, as soup diets like the cabbage soup diet and Sacred Heart diet are quite restrictive in the types and amounts of foods allowed, there’s a concern for nutrient deficiencies. While eating a restricted diet for just 5 to 10 days is unlikely to result in serious nutrient deficiencies, especially if taking a multivitamin, significantly reducing calorie intake can lead to side effects, such as dizziness, weakness, or fatigue.
Sustainability and Long-Term Weight Management
As most soup diets are only designed to last for 5 to 10 days, they aren’t sustainable weight loss solutions. Furthermore, the severe and rapid reduction in calories and weight can slow your metabolism, making it even harder to maintain your weight loss.