Soup has been a dietary staple across cultures for centuries, offering both comfort and versatility. When incorporated into a balanced diet, certain soups can be a valuable tool for weight management. Minestrone, a traditional Italian soup, stands out as a particularly beneficial option. Packed with vegetables, fiber, and essential nutrients, minestrone can support weight loss goals while nourishing the body.
The Benefits of Soup for Weight Loss
As part of a balanced diet, soup is often low in calories yet high in nutrients, which makes it an excellent choice for those looking to lose weight. Evidence also notes that in addition to supporting weight management, maintaining a balanced dietary pattern that includes plenty of nutrients is essential for overall well-being. A 2020 systematic review and meta-analysis suggests an inverse correlation between soup consumption and obesity risk, indicating that regular soup consumption may lower the risk of obesity.
The best soups for weight loss are nutrient-dense, made with whole ingredients, and low in calories. They often include high-fiber ingredients and lean proteins, which promote feelings of fullness and help maintain muscle mass during weight loss. These soups are typically low in unhealthy fats and sugars. By focusing on whole foods and avoiding processed ingredients, soup can provide essential nutrients that aid weight loss.
Minestrone: A Nutritional Powerhouse
Minestrone, a symbol of traditional Italian cuisine and the Mediterranean diet, is a super-healthy mixture of vegetables, greens, and beans. Nutritionist Valentina Schirò highlights its often-overlooked value, noting its ability to provide a variety of vitamins, minerals, enzymes, antioxidants, and other nutrients that promote youthfulness, health, strength, and energy.
To maximize the benefits of minestrone, it is best to use seasonal vegetables of different colors. According to Schirò, a greater variety of vegetables leads to greater benefits. For example, red vegetables like radishes and tomatoes are rich in lycopene, an antioxidant beneficial for cardiovascular health. Orange vegetables like carrots and squash are rich in carotenoids, including beta-carotene, essential for healthy skin and vision. Green vegetables like spinach, chicory, and Swiss chard provide chlorophyll, which protects the immune system. White vegetables like fennel, cauliflower, cabbage, and onions are rich in flavonoids, especially quercetin, which helps prevent inflammatory conditions. Finally, purple vegetables like eggplant contain high levels of anthocyanins, antioxidants that counteract "bad" cholesterol and cardiovascular disease.
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How Minestrone Aids Weight Loss
Minestrone is an excellent choice for those on a diet. Its high fiber content, derived from vegetables, greens, and legumes like beans, lentils, and chickpeas, slows gastric emptying and the absorption of sugars in the blood. This prolongs the feeling of fullness and reduces sudden hunger attacks, according to Schirò.
Beyond satiety, minestrone offers detoxifying properties, stimulating the purification of the liver and the entire body. It provides minerals such as magnesium and potassium, which help drain and remove excess fluid, reducing fluid retention and swelling.
Minestrone is also rich in fiber, which promotes intestinal regularity and the elimination of toxins and waste substances. Soluble fiber, found in artichokes, tomatoes, leeks, asparagus, onions, and other vegetables, acts as a prebiotic, nourishing and maintaining healthy intestinal flora.
Other Weight-Loss-Friendly Soups
While minestrone is a standout choice, other soups can also support weight loss efforts:
- Tomato Soup: Tomato soup, especially when made from fresh tomatoes, is a low-calorie, nutrient-rich option. Tomatoes are nutrient-dense superfoods that offer a range of benefits.
- Broth-Based Soups: These soups provide hydration and a satisfying, savory flavor without the added fats and calories from cream. Chicken broth, for example, is low in calories but rich in protein, making it a good base for a weight-loss-friendly soup. Adding vegetables and lean proteins like chicken breast can enhance the nutritional profile while keeping it light.
- Lentil Soup: The higher protein content of lentil soup helps maintain muscle mass, which is crucial for a healthy metabolism. Lentils are also low in fat and calories, making them a good ingredient for a satisfying, weight-loss-friendly soup.
- Cabbage Soup: Cabbage is a highly nutritious vegetable, rich in vitamin C, fiber, and vitamin K. Cabbage soup is low in calories but high in water content, making it filling and hydrating without adding extra calories. It often includes other low-calorie vegetables such as onions, tomatoes, and celery, enhancing its nutritional value while keeping it light. Note that the widely known cabbage soup diet is a fad diet and not a realistic long-term weight loss plan.
- Butternut Squash Soup: Butternut squash is a good source of vitamin A, potassium, and fiber, which can contribute to maintaining a moderate weight. Its creamy texture and low calories make it a suitable option as part of a diet for weight loss. It has a naturally sweet flavor that may satisfy cravings for sweet foods without added sugars.
- Miso Soup: Miso soup, a staple in Japanese cuisine, is typically low in calories but rich in flavor. It is made from fermented soybean paste and provides beneficial probiotics that support gut health. Including ingredients such as tofu and seaweed can increase the protein and nutrient content of the soup, making it a more substantial and healthful option for those looking to lose weight.
- Gazpacho: Gazpacho is a cold soup from southern Spain made from blended raw vegetables. It is a suitable choice for helping with weight loss due to its satiating effect, especially during warmer months. This refreshing soup often includes tomatoes, cucumber, peppers, onion, garlic, and olive oil, which are low in calories and high in vitamins and minerals. It is high in fiber and micronutrients, hydrating, and a great way to consume a variety of raw vegetables in one meal.
Making Minestrone at Home
Making minestrone at home allows for complete control over the ingredients, ensuring a healthy and weight-loss-friendly meal. Here's a basic recipe to get started:
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- Sauté Vegetables: Heat oil in a large saucepan over medium-high heat. Add onion, garlic, and basil; cook, stirring occasionally, until starting to soften, about 2 to 3 minutes. Add sweet potato and cook for 1 minute. Stir in zucchini, yellow squash, and fennel and cook until just starting to soften, about 2 to 3 minutes.
- Add Remaining Ingredients: Stir in spinach and cook until wilted, about 5 minutes. Add beans and pepper; cook until hot, about 3 minutes.
- Simmer: Add the stock and diced tomatoes, bringing the mixture to a boil.
For a higher protein version of minestrone, consider adding Italian-seasoned ground turkey. This not only increases the protein content but also adds a delicious flavor.
High Protein Minestrone Soup Recipe
Ingredients:
- 1 pound Italian seasoned ground turkey
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 4 cloves garlic, minced
- 1 teaspoon thyme
- 1 teaspoon basil
- 1 teaspoon oregano
- 1/2 teaspoon parsley
- 1 (28 ounce) can diced tomatoes, low sodium, organic
- 1 (15 ounce) can tomato sauce, low sodium, organic
- 1 (15 ounce) can kidney beans, reduced sodium, organic
- 1 (15 ounce) can chickpeas (garbanzo beans), reduced sodium, organic
- 6 cups organic chicken broth
- 1 cup gluten-free shells or macaroni
- Salt and pepper to taste
Instructions:
- Cook the Italian seasoned ground turkey in a Dutch oven, large saucepan, or stock pot. Drain off any excess grease.
- Add the diced onion, carrots, and celery to the pot. Cook until softened, about 5-7 minutes. Add the minced garlic, thyme, basil, oregano, and parsley. Cook for another minute until fragrant.
- Pour in the diced tomatoes, tomato sauce, kidney beans, chickpeas, and chicken broth. Bring to a boil, then reduce heat and simmer for 15-20 minutes.
- Add the gluten-free shells or macaroni and cook until tender, about 8-10 minutes.
- Season with salt and pepper to taste.
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