Canned soup is a convenient option many turn to for a quick, warm meal. The question of whether this pantry staple can support weight loss goals, however, is complicated. While the fundamental composition of soup generally aligns with principles of weight management, the manufacturing process for canned varieties introduces specific nutritional challenges. A closer look at the common drawbacks of store-bought versions provides a clearer picture of its role in a diet.
How Soup Aids Satiety and Caloric Density
The physical properties of soup naturally help promote feelings of fullness, known as satiety, which can assist in managing weight. Soup contains a high volume of water, which increases the total size of the portion without adding significant calories. This high water content lowers the caloric density of the meal, meaning there are fewer calories per gram of food consumed.
The increased volume triggers stretch receptors in the stomach, signaling fullness to the brain and helping to curb appetite. Research suggests that consuming a low-calorie, broth-based soup before a meal can reduce the total calorie intake during that meal. Furthermore, the combination of liquids and solids in soup slows the rate at which the stomach empties, contributing to a more sustained feeling of satisfaction.
Key Nutritional Drawbacks in Canned Soups
Despite the inherent benefits of soup, the convenience of the canned format often comes with nutritional trade-offs that can hinder weight loss efforts. The most pronounced concern is the excessive amount of sodium added during processing, which acts as both a preservative and a flavor enhancer. Many traditional canned soups contain between 800 and 1,000 milligrams of sodium per serving, which is nearly half the American Heart Association’s daily recommendation of 2,300 milligrams.
This high sodium load can lead to fluid retention and uncomfortable bloating, which may stall perceived weight loss. Consuming too much sodium regularly also contributes to an increased risk of high blood pressure over time.
Cream-based soups, chowders, and bisques pose another challenge because they are often high in saturated fats and overall calories. These condensed varieties use ingredients like cream, butter, or cheese, which significantly increase the energy density of the soup, counteracting the benefit of low-calorie density. Many canned soups, particularly tomato-based or sweeter varieties, may also contain added sugars or refined carbohydrates from ingredients like white pasta or starches. These ingredients can reduce the overall nutritional quality and contribute to weight gain.
Practical Guidelines for Selecting Diet-Friendly Canned Soups
Choosing canned soup that supports weight loss requires careful attention to the nutrition label to mitigate the common drawbacks of processing. The most important action is to prioritize options labeled “low sodium” or “no salt added,” which contain 140 milligrams of sodium or less per serving. Since a single can often contains two servings, it is important to check the sodium content for the entire can if planning to consume it as a full meal.
For optimal weight management, look for soups that are broth-based, such as vegetable, lentil, or bean varieties, and avoid cream-based or condensed options. Broth-based soups naturally have a lower caloric density and are less likely to contain high amounts of saturated fat, aiming for four grams or less per serving.
The soup should be a good source of both protein and fiber, as these nutrients enhance satiety and help preserve muscle mass during calorie restriction. Look for at least 5 to 10 grams of protein and 3 to 8 grams of fiber per serving, commonly found in soups with lentils, beans, or chicken. Checking the ingredient list for whole foods, like real vegetables and legumes, listed as the primary components ensures better nutrient density.
To further reduce the sodium content of soups containing beans, rinsing the canned beans before adding them to the soup can remove up to 40% of the salt.