Hot and Sour Soup, also known as Suan La Tang, is a staple in Chinese cuisine, celebrated for its tongue-tickling combination of sautéed vegetables in a vegetable stock base, flavored with Oriental sauces. The interplay of flavors and the exciting intervention of crunchy vegetables makes this soup a blockbuster hit. Traditionally enjoyed as a comforting, warming dish that packs a punch of flavor, it has become so popular that it is there on almost all restaurant menus and that of buffets and party spreads as well. This article delves into the nutritional profile of hot and sour soup, its potential health benefits, and its role in weight management.
Nutritional Profile of Hot and Sour Soup
A 1-cup serving (233g) of hot and sour soup from a Chinese restaurant contains approximately 91 calories. This has a relatively low calorie density, with 39 Calories per 100g. The macronutrient breakdown is as follows:
- Carbohydrates: 10g (45% of calories)
- Net carbs: 9g
- Fiber: 1g (4% DV)
- Sugar: 1g
- Starch: 6g
- Fats: 3g (28% of calories)
- Saturated fats: 1g (3% DV)
- Monounsaturated fats: 1g
- Polyunsaturated fats: 1g
- Trans fats: 0g
- Protein: 6g (27% of calories)
Additionally, hot and sour soup contains various vitamins and minerals:
- Sodium: 876mg (38% DV)
- Cholesterol: 49mg (16% DV)
- Calcium: 44mg (4% DV)
- Iron: 1mg (19% DV)
- Potassium: 128mg (3% DV)
- Vitamin D: 0.2μg (2% DV)
- Choline: 93mg (17% DV)
- Copper: 0.1mg (7% DV)
- Folate (B9): 19μg (5% DV)
- Magnesium: 21mg (5% DV)
- Manganese: 0.2mg (9% DV)
- Niacin: 1mg (7% DV)
- Pantothenic acid: 1mg (11% DV)
- Phosphorus: 75mg (11% DV)
- Riboflavin (B2): 0.1mg (6% DV)
- Selenium: 1μg (2% DV)
- Vitamin A: 21μg (2% DV), 79IU
- Vitamin B12: 0.2μg (10% DV)
- Vitamin B6: 0.1mg (11% DV)
- Vitamin E: 1mg (6% DV)
- Vitamin K: 3μg (2% DV)
- Zinc: 1mg (5% DV)
The soup also contains small amounts of various amino acids.
Health Benefits of Ingredients
Many of the ingredients in hot and sour soup offer significant health benefits:
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- Garlic: Proven to lower cholesterol, the active ingredient allicin aids in lowering blood pressure. It may also help regulate blood glucose levels and has antimicrobial, antiviral, and antifungal properties. Garlic is great for the heart and circulatory system. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals.
- Carrots: Rich in Beta Carotene, a form of Vitamin A, carrots help prevent deterioration of the eye as one gets older and prevents night blindness. They relieve constipation, lower blood pressure, have fiber and lower cholesterol.
- Green Chillies: The antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. It is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too.
- Cabbage: Low in calories, relieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage also called purple cabbage has slightly high levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise.
- Cauliflower: Extremely low in carbs and therefore does not raise blood glucose levels. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C. Rich in Antioxidant. Being rich in Indoles, Cauliflower and other Cruciferous Vegetables like broccoli, kale, radish, brussel sprouts, red cabbage) maintain Estrogen balances which is crucial for women.
- Spring Onions: The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for Diabetics. Spring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too.
- Coriander: A fresh herb often used as a flavor enhancer, coriander preserves its vitamin C content when used as a garnish, which helps build immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate - the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics.
- Vegetable Stock: Provides water-soluble vitamins like Vitamin C and B vitamins, and is very low in calories.
- Ginger, and white pepper: Offers immune-boosting properties.
- Vinegar: Aids digestion by stimulating the production of digestive enzymes.
- Tofu: Provides a solid amount of protein, helping to keep you fuller for longer.
Hot and Sour Soup and Weight Loss
Hot and sour soup can be a part of a weight loss plan due to its relatively low calorie and fat content. A serving contains only 91 calories and 3 grams of fat, making it a lighter option compared to many other soups and meals. The fiber content (1 gram per cup) can also contribute to feelings of fullness, potentially reducing overall calorie intake.
However, it is essential to consider the ingredients used in the soup. Many restaurant versions include cornflour (cornstarch) as a thickening agent.
Cornflour: Cornflour is easy to digest because of the presence of insoluble fiber, thus benefits the gut. It’s gluten-free and can be consumed by those who cannot afford to stock wheat. Cornflour is full of calories and carbs like refined sugar, thus a barrier to weight reduction. Those on weight loss diet must definitely not reach out for it. The high crabs makes it a No-No for a diabetic meal and restricted for heart patients.
Sodium Content
One significant consideration is the sodium content. A single cup of hot and sour soup contains 876mg of sodium, which is 38% of the daily recommended value. High sodium intake can lead to water retention and may not be suitable for individuals with high blood pressure or those watching their salt intake.
Considerations for Diabetics and Heart Patients
Due to the potential presence of cornflour and high sodium content, hot and sour soup may not be the best choice for individuals with diabetes or heart conditions. The cornflour can cause a rapid spike in blood sugar levels, and high sodium can elevate blood pressure.
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Healthier Alternatives
For those seeking healthier soup options, consider the following:
- Spinach paneer and dal soup
- Broccoli broth
- Rajma soup
- Minty vegetable and oats soup
- Healthy Indian tomato soup
- Moong soup
These soups are typically lower in calories, carbohydrates, and sodium, while being rich in essential nutrients.
Pam Pam’s Plant-Based Hot and Sour Soup
Pam Pam’s plant-based Hot and Sour Soup stands out as a nutritious and flavorful option. The ingredients are thoughtfully chosen to provide both flavor and nutrition. This makes it relatively low in calories and fat while providing a decent amount of plant-based protein and moderate carbohydrate content. While the soup is nutrient-dense, it contains 788 mg of sodium per serving. This can be a consideration for those managing their salt intake.
Key Benefits of Pam Pam’s Soup:
- The combination of garlic, ginger, and white pepper not only enhances the flavor but also offers immune-boosting properties.
- The presence of vinegar aids digestion by stimulating the production of digestive enzymes.
- Tofu provides a solid amount of protein, helping to keep you fuller for longer.
- With only 3.2 grams of fat per serving, it’s a light option compared to many other takeaway soups.
Tips for a Healthier Hot and Sour Soup
If you enjoy hot and sour soup and want to make it a healthier part of your diet, consider these tips:
- Prepare it at home: This allows you to control the ingredients and reduce the amount of cornflour, sodium, and unhealthy fats.
- Use fresh ingredients: Incorporate a variety of fresh vegetables like carrots, cabbage, cauliflower, and spring onions to boost the nutritional content.
- Limit cornflour: Use a minimal amount of cornflour or consider alternative thickening agents like arrowroot or tapioca starch.
- Reduce sodium: Use low-sodium soy sauce or broth and avoid adding extra salt.
- Add protein: Include lean protein sources like tofu, chicken, or shrimp to increase satiety.
General Guidelines for a Healthy Diet
To maintain overall health and support weight loss, consider these broader dietary recommendations:
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- Eat healthy, home-cooked food: Prefer whole grains like oatmeal, quinoa, buckwheat, barley, and healthy flours like bajra flour, jowar flour, quinoa flour, wheat flour etc. rather than refined ones like maida. Have healthy Indian fats like ghee, coconut, coconut oil in your diet.
- Avoid junk food and packaged foods: Opt out of junk food, packaged food, deep fried foods. Prefer steamed snacks and other non-fried snacks. Remember to eat small frequent meals through the day as that will keep you always full and prevent your blood sugar from dropping. By starving your body through some diet, will not help you one bit. In fact, dieting will make you binge on 2 to 3 meals which is not good.
- Increase vegetable and fruit intake: Have 4 to 5 servings of vegetables and 2 to 3 servings of fruit is a must. Follow the logic of a vegetable in each main meal of the day and a fruit in-between meals.
- Limit sugar and salt: Cut down on sugar and salt in your diet and pick honey ( very small amounts) or dates to sweeten your food. Slowly cut the sugar habit as this is not going to happen over night.
- Incorporate healthy seeds and nuts: Befriend a few healthy seeds and nuts like chia seeds, flax seeds, sesame seeds, walnuts and almonds.
- Include sprouts: Sprouts are called ‘living food’. They are high is most nutrients and easy to digest as well. Let them feature in your meals at least thrice a week.