Nutrition Articles

Super Healthy Soups

How to Make a Healthy Selection

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Take stock the next time you walk through the soup aisle at your local grocery store. Soup can be good and healthy food. It can be a tasty way to add healthy beans, legumes, grains and vegetables to your diet. It's a convenient, yet inexpensive way to add protein, vitamins, minerals and fiber to your diet. And soup is both comforting and filling—a hot, savory bowl can help take the chill out of the fall and winter seasons. Want more reasons to ladle up?
  • Soup may curb your appetite. Studies show that people who eat broth or vegetable-based soups (not creamy or high-fat ones) as the first course of a meal consume fewer total calories during their meal. In fact, study participants consumed 20% fewer calories when they started their meal with soup!
  • Soup can help you slow down. Eating a bowl of soup involves spooning, slurping, smelling, tasting, chewing, and swallowing. This helps you slow down your eating time instead of inhaling your food. Slower eaters tend to notice signs of fullness sooner and consume fewer calories by better enjoying their food in the moment.
  • Soup stimulates the senses. These warm concoctions have unique aromas, tastes, enjoyable temperatures and visual interest, which add to the pleasure you experience when eating.
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About The Author

Becky Hand Becky Hand
Becky is a registered and licensed dietitian with almost 20 years of experience. A certified health coach through the Cooper Institute with a master's degree in health education, she makes nutrition principles practical, easy-to-apply and fun. See all of Becky's articles.

Member Comments

  • JPHILLIPS1224
    i cannot believe this web site is suggesting canned soup...makes me woner???! - 11/13/2014 12:02:31 PM
  • JPHILLIPS1224
    i cannot believe this web site is suggesting canned soup...makes me woner???! - 11/13/2014 12:01:10 PM
  • I do not like canned soups, soup is not that hard to make and you have more control over what is in your soup, some easy soups are tomato, french onion and any vegetable based soup. - 10/24/2014 11:09:42 AM
  • my husband is on low sodium so I look for ones that say no salt added the only place I could find these are whole food called health valley organic they come in all diffent ones these are good to have in case you do not have any thing else but we are big soup and stew family so I make this all the time always look for stuff with not salt added I find vegetables ,beans, tomoates and pasta sauces with no salt we have became were watchful since he heart attack low sodium and fat takes two hours to sho[ - 10/24/2014 9:26:37 AM
  • MARIUD1
    I agree with several of you and by making your own soup you know what all the ingredients are without a lot of processed additives that can derail health and weight loss. It's so easy to put all the ingredients in a slow cooker in the morning before starting your day. - 10/24/2014 8:29:46 AM
  • I was kind of disappointed when I got to the end of the article and, instead of finding a link to healthy soup recipes finding a list of canned soups. I never buy canned, always make from scratch. Soup is pretty easy to make in a crockpot and great to come home to. - 10/24/2014 7:18:51 AM
  • KARENLOSESIT
    When I am short on time, I buy Roasted Red Pepper and Tomato soup from a discount grocer. I keep trying to duplicate it's fresh taste to cut down on the salt. - 10/9/2014 10:19:33 AM
  • FOXGLOVE999
    I also love making soup at home. But I do disagree with the one comment that it's quicker than opening a can. Some soups come together relatively quick, but some of mine cook all day. Many recipes really underestimate the amount of time it takes for the flavors to really come together. - 9/8/2014 1:34:29 PM
  • I make most of my soups at home, too. There are so few vegetarian options and making it at home saves money. First I will saute onions in some oil (no more than a tablespoon). I do like using Better than Bouillon vegetable base to make it easier. Then I just add whatever beans, vegetable and starch (diced potatoes are good) that I want to it. Yum! Since it is snowing, today will be a good soup day. - 3/16/2014 1:43:01 PM
  • I also love to make soup, especially in the winter. I generally make a big pot on the weekend and freeze individual portions to take to work for lunch. I have a short lunch break, but like a hot meal at least once a day, so nuking my soup is a great way to deal with that challenge! I occasionally buy canned soup, but only when I'm in the States and only when it's on sale. Progresso Lentil is a long-time favorite (and, no, I don't work for them)! - 1/18/2014 8:23:41 AM
  • We usually have a couple types of home made soups in the frig, especially in the winter.... right now white bean soup and hot Mexican vegetable soup (made with rotel). Yumm - 1/8/2014 3:18:26 PM
  • I make soup every week and freeze in one cup servings. I take one container out each morning before I go for my walk, by noon its thawed and heat it in the microwave. I add five saltines and a apple and I am set for lunch. I like changing my soup up allot never make the same kind in a month. - 12/10/2013 6:49:32 PM
  • TIP on eating less:
    apparently smooth soups (in contrast to broth-based with bits of veggies, meat etc) are more filling, the effect lasts longer. You can simply smooth a soup with your mixer.
    Quickest soup recipe I know: mix 1 part strong broth and 1 part pureed tomatoes, heat up, add herbs to your liking. - 11/9/2013 3:27:36 PM
  • SPARKLETTES
    Good article in general..... Great idea in general. It really bothers me, however, that even the lower-in-calorie soups are so darned high in sodium. It seems to me that a person could make their own version without so much sodium once or twice a week and reap the same benefits (minus the sodium). I actually am going to make some soup right now and do this. Thanks for a great article!! - 11/5/2013 11:30:44 AM
  • NATURELADY101
    A great article...I really like the specific guidelines of what to look for on the nutrition label. While soup is easy to make for some people, there are those who may not be as comfortable in a kitchen. Also, while I do make my own soups sometimes, I appreciate the availability of healthy options. - 10/30/2013 8:27:49 PM

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