Tomato soup is a classic comfort food enjoyed worldwide, especially during colder months. Beyond its comforting taste, tomato soup offers several health benefits and can be a valuable addition to a weight loss plan. This article explores the nutritional aspects of tomato soup and its potential benefits for weight loss.
What is Tomato Soup?
Tomato soup is a healthy and versatile soup with tomatoes as its main ingredient. Roasted tomatoes are stewed and pureed, creating a creamy juice seasoned with various spices and herbs. It is a low-calorie, low-fat choice that is high in vitamins and minerals.
Nutritional Profile of Tomato Soup
Tomatoes, the primary ingredient in tomato soup, are packed with vitamins, minerals, antioxidants, and beneficial plant compounds. A large (182-gram) raw tomato contains:
- Calories: 33
- Carbs: 7 grams
- Fiber: 2 grams
- Protein: 1.6 grams
- Fat: 0.4 grams
- Vitamin C: 28% of the Daily Value (DV)
- Vitamin K: 12% of the DV
- Vitamin A: 8% of the DV
- Potassium: 9% of the DV
Tomatoes are also rich in carotenoids, especially lycopene, which gives them their red color and contributes to their health benefits. Cooking tomatoes, as done in tomato soup, increases the bioavailability of lycopene, making it easier for the body to absorb.
Health Benefits of Tomato Soup
Each bowl of tomato soup simmers with several nutrients that are highly beneficial for health. It contains vitamins A, C, E, and K, essential minerals and antioxidants that can keep you healthy and fit.
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Here are some of the key health benefits of tomato soup:
Bone Health
Lycopene found in tomato soup plays an important role in regulating bone metabolism by increasing bone mineral density, thus helping in fighting osteoporosis. Consuming tomato soup regularly reduces the blood levels of TNF alpha by 34%. A deficiency in lycopene can increase oxidative stress in the bones and bring unwanted changes in the tissues.
Cardiovascular Health
The high levels of vitamin C in tomato soup may provide arterial protection, strengthen the heart, and protect it from diseases like blockage of arteries and stroke. It may also help reduce the deposition of fats in the blood vessels, reducing bad cholesterol. Tomato soup may be able to prevent the clumping of platelet cells in the blood.
Disease-Fighting Lycopene
Tomato soup comes packed with lycopene, the pigment that gives the fruit its bright color. Processed tomatoes contain more lycopene than raw ones. Lycopene neutralizes the oxidative damage caused by free radicals, a molecule that causes aging. A diet rich in lycopene can also help fight chronic diseases and stroke. A cup of tomato soup provides 13.3 milligrams of lycopene.
Blood Circulation
Selenium in tomato soup promotes blood circulation, preventing anemia. One serving of tomato soup provides 7 micrograms of selenium, amounting to 11% of the daily recommended allowance.
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Mental Health
The high concentrations of copper in tomato soup boost the nervous system. Potassium aids in the transmission of nerve signals. All these ensure that your mental health remains top-notch.
Vitamins
Tomato soup is an excellent source of vitamins A and C. Vitamin A is required for tissue development. It is also an essential nutrient for vision health. It activates the genes of the newborn cells, helping them grow into mature tissue. Vitamin C is required to maintain healthy tendons and ligaments. A bowl full of tomato soup a day can definitely help to keep the body healthy.
Antioxidant Properties
Tomato soup is an excellent source of antioxidants, including lycopene, flavonoids, and vitamins C and E. Consuming antioxidants has been linked with a lower risk of cancer and inflammation-related diseases, such as obesity and heart disease. The antioxidant action of vitamin C and flavonoids may help protect against type 2 diabetes, heart disease, and brain diseases. Vitamin E helps boost vitamin C’s antioxidant effects.
Cancer Prevention
The high levels of antioxidants in tomato soup reduce oxidative stress and chronic inflammation. Consuming tomato soup thrice a week may help to prevent breast, prostate, and colon cancer. It also protects the body from stomach and colorectal cancer. Lycopene and other carotenoids present in tomato soup may reduce the risk of prostate and breast cancers. Cooked tomatoes appear to have a more potent effect than raw tomatoes.
Skin and Eye Health
Antioxidants found in tomatoes may protect your skin from sunburn and lower your risk of age-related vision loss. Beta carotene and lycopene may protect you against sunburn by absorbing ultraviolet (UV) light to increase the skin’s defense against UV-induced damage. Carotenoids and vitamin A may benefit eye health. Eating tomatoes has been associated with a reduced risk of age-related macular degeneration, or loss of vision that comes with age.
Read also: Benefits of Tomato Soup Liquid Diet
Male Fertility
Tomato juice contains lycopene, which can improve sperm motility. The antioxidants in tomato juice also help to scavenge free radicals, which can cause infertility in men. Lycopene in tomato soup may improve sperm parameters that are associated with male fertility.
Diabetes Management
Tomato soup can be an excellent addition to a diabetic patient’s diet. It contains chromium, a mineral that helps in the regulation of blood sugar.
Immunity
Tomato soup may boost immunity mainly due to the presence of lycopene, beta-carotene, and vitamin C in tomatoes. Vitamin C boosts immune cells like T-lymphocytes and natural killer cells that are crucial for fighting infections and cancer. Similarly, beta-carotene enhances the activity of immune cells. These compounds in tomatoes help strengthen the body’s immune response against diseases.
Hydration
Tomato soup may help you stay hydrated. Tomatoes contain 84% water and other essential nutrients that may help replenish body fluids. Soups are mostly liquid and contain water and other hydrating elements like broth and vegetables. The soup’s sodium content also plays a role in retaining water, helping the body stay properly hydrated.
Tomato Soup and Weight Loss
Consuming tomatoes may benefit weight loss. It can be very beneficial for those who are on a weight-loss diet. It is rich in water and fiber that keeps you full for a longer time. Dieters recommend tomato soup as a low-calorie and low-fat diet for the body as a yummy way to lose weight.
Here's how tomato soup can aid in weight loss:
Low in Calories
Tomato soup is extremely low in calories. A serving of tomato soup contains 100 to 150 calories, primarily from tomatoes and added ingredients like pasta or rice.
Promotes Satiety
Tomato soup gives a feeling of satiety, helping one stay in control of their appetite. High water and fiber contents in tomatoes can make one feel satisfied after its intake, leading to consuming fewer calories during the day.
Nutrient-Dense
Besides being low in calories, tomato soup is loaded with nutrients, ranging from calories to vitamins and minerals. Notably, tomato soup is full of vitamin C, providing as much as 40% of your daily intake in one serving. It also contains vitamin K, vitamin E, and a number of types of B vitamins.
Controls Portion Sizes
Eating tomato soup can help portion out food. Low in calories and filling, you'll be able to have a whole bowl without consuming too much in the way of calories.
Fiber Content
Tomatoes and carrots both are rich in fibre which is good for overall health.
Boosts Metabolic Rate
Consuming carrot and tomato soup gives your metabolism a boost which helps to keep you active and energetic throughout the day. The use of herbs makes it even more healthful and tasty.
How to Prepare Tomato Soup for Weight Loss
Homemade tomato soup prepared using fresh ingredients alone is a healthy method for weight loss. You will be able to keep the level of sodium in your control and avoid harmful additives, too.
Healthy Tomato Soup Recipes
- Roasted Tomato Soup: This recipe involves sautéing sweetened and firm roasted tomatoes in herbs and olive oil.
- Vegetable-Based Tomato Soup: Adds carrots, celery, and onions into its tomatoes.
- Thickening Variety: Focuses on fresh and whole foods with very limited portions of sodium or sugar.
- Carrot-Tomato Soup: The sweetness of carrots and tangy taste of tomatoes, when combined together, is a flavorful treat to your palates. It helps to manage weight by suppressing appetite and boosting metabolism.
Carrot and Tomato Soup Recipe
Ingredients:
- 2 carrots
- 2 tomatoes
- 2 cups of water
- Salt to taste
- 1 teaspoon olive oil
- Pepper to taste
Instructions:
- In a pan, add all the chopped vegetables and pour two cups of water. Add some salt to it. Put the pan on the gas to medium flame.
- Cook for at least 30 minutes or until it is cooked properly.
- Cool down the mixture.
- Put everything in the mixer and make a smooth puree.
- Take a saucepan and heat one teaspoon olive oil.
- Pour the puree in the pan and heat it. Add salt and pepper as per your taste.
Potential Downsides and Considerations
High Sodium Content
The only disadvantage of tomato soup is its high sodium content. A bowl of tomato soup contains one-third of the daily limit. Excess consumption of sodium increases blood pressure, which can damage the kidney, heart, and blood vessels. If you are purchasing packaged tomato soup, select the one with lower sodium content.
GERD Trigger
Tomato soup may not be a suitable choice for people with GERD. Tomatoes were found to be a triggering food in about half of participants with GERD.
Cream Content
A tomato soup that contains cream may lead to unwanted weight gain because cream may increase your soup’s fat and calorie content.
Not a Meal Replacement
Tomato soup is low in calories and fat content and may not contain enough protein, fiber, or other necessary nutrients to serve as a full meal replacement.
Other Types of Soup for Weight Loss
- Broth-Based Soups: Provide hydration and a satisfying, savory flavor without the added fats and calories from cream.
- Chicken Broth Soup: Low in calories but rich in protein, making it a good base for a weight-loss-friendly soup.
- Lentil Soup: The higher protein content of lentil soup helps maintain muscle mass, which is crucial for a healthy metabolism.
- Cabbage Soup: Low in calories but high in water content - filling and hydrating without adding extra calories.
- Butternut Squash Soup: A good source of vitamin A, potassium, and fiber, which can contribute to maintaining a moderate weight.
- Miso Soup: Typically low in calories but rich in flavor, and provides beneficial probiotics that support gut health.
- Gazpacho: A cold soup from southern Spain made from blended raw vegetables, high in fiber and micronutrients, hydrating, and a great way to consume a variety of raw vegetables in one meal.