Soup’s On For Fall

We all heard soup is good for the soul, but as the end of summer approaches, we find ourselves transitioning from carefree days to a healthier routine. As we embrace this season of change, let’s explore why soup should be your trusted ally for a smooth transition after our summer break. We chatted with celebrity global nutritionist and registered dietician Zoe Griffiths of Allurion, who has worked for Oprah and team at Weight Watchers, to learn more. —Vita Daily

Today, we’re talking about soup! Why do you love this meal-in-a-bowl so much? What makes it the perfect summer-to-fall transition food?

Soup is such a fantastic choice when it comes to a quick and simple meal. To me, there are three main reasons that soup is a fantastic go-to-meal:

• Variety and ease: With such variety in flavors and textures, someone can find a soup they’ll love; they can be simple and quick to make and be stored in the fridge or freezer to make your life easier when you’re short on time, it’s an ideal meal prep choice. And what’s more, they don’t need expensive ingredients to make!
• Warming and comforting: It can help you feel relaxed after a busy morning or afternoon; it takes time to eat so you can take a real break. Try sitting at a table, savoring the taste, taking your time and really give yourself a break, which can also support your weight loss too, as eating slowly helps to you eat less overall.
• Nutrient dense: Soup can be a great way to pack in nutrients like vitamins, minerals, fibre and proteins. And, all wrapped up in a dish that’s rich in fluids to help support your hydration.

Do you have top tips to make soup a nutritional powerhouse without sacrificing convenience and flavour?

Being mindful which soup you buy or the ingredients you add can help you to make it healthier and more satisfying. Whether you choose to buy your soup ready-made or make it at home, there are a few tips to help you optimize its nutritional value and health benefits:

• People who eat soup do tend to have a higher intake of salt. So, we need to pay attention to the salt content of any choice. Most of us are already having too much, so if you are leaning into soups this fall; don’t add salt to your cooking, look for low salt options and flavor your soup with herbs and spices instead. Try fresh herbs like mint, coriander or parsley roughly chopped and added at the end. Spices like smoked paprika, cumin and chili can add warmth to your creations.
• Think of your soup as a complete meal, try to make sure it’s got a source of protein, fibre and is packed with veggies. Even if you buy a pre-made soup, you can always throw in some extra protein, pulses or veggies to give your body a boost. A great source of protein in soups are pulses; think about throwing in a tin of beans or lentils like cannellini, kidney, black or butter beans – so easy from the tin (choose those with no added salt).
• Consider your base. Usually, vegetable and broth-based soups are healthier choices than creamy ones, that have cream or thickening agents like corn starch or cheese in them.
• If you’re short on time but want to cook your own soup at home, use tinned and frozen pre-chopped veggies. You won’t compromise on nutrients, but you will make your life easier. 

What does science/research tell us about eating soup (that we may not know)?

When you look at studies of populations, eating soup is associated with a lower risk of obesity. In addition, studies where people have introduced or increased their soup intake, have found that it supports their weight loss efforts. Compared with people who don’t eat soup, people who do tend to have a lower body weight and have been shown to consume a lower energy intake. The quality of soup eaters’ diet is also significantly better; with a reduced intake of total fat and an increased intake of protein, carbohydrate and dietary fibre, as well as several vitamins and minerals. Have you ever heard of this common statement: ‘trying drinking first, as you might be thirsty not hungry’ However, there is very little research on thirst being mistaken or confused for hunger.  Despite this, worldwide, drinking more water is reported to be a top weight loss strategy – however, it is not backed by science.  While there may be confusion about fluids helping to fill you up, soup has been shown to be different – it’s actually satiating.  Science shows that soups can support your weight loss efforts.  When it comes to helping you feel full, studies have shown that beverages have the weakest impact, but that soup has the same impact as solid foods. Daily energy intake tends to be lower on a day that contains soup, VS a day that has only solid foods³. And, specifically choosing soup ahead of a meal has been shown to decrease the amount of food consumed at the main meal. And, if you make a soup that is still chunky and not completely smooth, it might be more satisying⁸. So having a small bowl of chunky soup as a snack mid-afternoon or as a starter to your meal may help you stay one step ahead of hunger and be more in control when it comes to your meal.

Bone broth: what’s the hype?

Broth (or stock) made from animal bones have been a long-consumed food, thought to help prevent and remedy infections, support the immune, skin, and joint systems and provides a source of nutrients and protein. Chicken broth has been named as ‘the famous Jewish penicillin’. But is this hype fact or fiction? In fact, there is a lack of good quality research on bone broth benefits and risks, and many of the benefits you may have heard about are based on hypothesis or anecdotal evidence. More research is needed. Bone broth is often high in salt and has been shown to have markedly high lead concentrations⁹, and due to the levels of certain electrolytes and nutrients people with kidney disease must be cautious. Consultationwith a healthcare professional or trained registered dietitian to discuss your personal needs is recommended. As with many hyped nutrition miracles; while bone broth may add some nutrients to your diet it’s not a magic soup.

When it comes to soup, why do you say chunky > smooth?

If you like soup that is smooth or chunky or anywhere in between, it will deliver benefits to help you feel full and deliver nutrients and fluid to support your body. But, if you’re looking to maximize fullness, opt for chunky choices. If you have a soup that is still chunky and not completely smooth, research shows that it might be more satisfying.

Is soup a snack, a meal … or both?

Soup can be anything you like! In Japan, a typical breakfast is served as a complete meal with miso soup at the center. Try out introducing more soup into your patterns as both a meal and a snack and see what suits you best. Perhaps you’ll love having soup as a mid-afternoon snack in your flask, or as a warming lunch. Whatever suits you.

Final, personal question: What is your absolute fave go-to fall soup?

My all-time favorite is a curried butternut squash soup; so easy to make, packed with nutrients, and kept a little chunky of course!

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