6 Healthy Canned Soups for Weight Loss Suggested by Nutrition Experts

• Soup from a can stands ready to nourish and stand by you as you struggle with weight loss.
• Lentil and chicken-vegetable are two of the six canned soups that dietitians recommend using for weight management.
• Canned soup should be high on the protein and fiber scale, but low on calories and sodium.

Your weight-loss efforts may have you resigned in your mind to hours of salt-chopping, simmering, and preparing elaborate meals from scratch. Such a thought pattern may seem great deterrent or almost unrealistic with an already burdened schedule. This, however, bears an encouraging truth: convenience foods like canned soups could serve as nutritious solutions for weight loss.

When combined with a wise choice, these cheap, ready-to-eat meals can be a liberating and healthy solution to quickly satiate hungry family members without compromising weight loss efforts. We consulted registered dieticians to help illuminate the top canned soups for weight loss, along with practical tips on what to look for.

1. Lentil Soup

The lentil soup certainly deserves a permanent place in your pantry-not just for its warm, earthy flavor, but for its high fiber and protein content that lends support to weight loss. A serving of ½ cup of cooked lentils provides an astounding 8 grams of fiber and 9 grams of protein.

The protein and fiber work together to control hunger either by causing a sensation of fullness or by stabilizing blood sugar levels that can otherwise quickly spike and plunge, leading to [excess] snacking. It is this ability of lentils to release simple sugars slowly and stabilize blood sugar levels that Patricia Bannan, M.S., RDN, author of From Burnout to Balance, and founder of Wellness Intelligence, suggests qualifies them as a low glycemic index complex carbohydrate.2

2. Chicken & Vegetable Soup

Kicking off the New Year with a clean slate, George, M.S., RD, LD, founder of The Healthy Weight Loss Dietitians, recommends stocking some cans of chicken-and-vegetable soup on your next grocery trip. Keeping you full and satisfied with its rich mix of lean protein and nutrient-rich vegetables in a low-calorie, hydrating base, this soup is one of the many healthy choices for weight loss.

Many canned varieties of chicken-and-vegetable soup contain a high amount of sodium, which can lead to discomfort by contributing to bloating and water retention.3 To this end, George recommends reaching for low-sodium varieties that can provide the same great taste and benefits without all the added salt.

3. Black Bean Soup

According to Bannan, “those watching their weight” would “be smart” to have “black bean soup, brimming with plant protein and soluble fiber.” Two nutrients work in concert by slowing the emptying of the digestive tract and extending feelings of fullness. To add weight to the assertion, studies have shown that regular consumption of beans and legumes, black beans included, is linked to lower body weight and smaller waist circumference.

“Black beans also contain resistant starch, a carbohydrate that acts like fiber. It escapes digestion in the proximal small intestine and may help promote fat oxidation and an increase in metabolism,” she shares.5 Fat oxidation is good because it is the process that breaks down stored fat to be used as energy.

4. Chickpea & Noodle Soup

Canned chickpea-and-noodle soup is a delightful variation of the classic chicken noodle soup, with all the comforting flavors and the added benefit of extra fiber to help you out with your weight loss. Its combination of protein- and fiber-rich chickpeas and veggies with fusilli pasta shows how nourishing meals with carbs can be a balanced part of a diet.

Cassie Black, M.S., RD, founder of Fat Loss Dietitian, declares: “Who says carbs are bad for weight loss? Carbs are what give you satisfaction, both physically and mentally.” In fact, research seems to link satisfaction and enjoyment of eating with healthy food patterns.6

5. Light Beef Pot Roast Soup

George recommends light beef pot roast with vegetables for diners looking for a savory, homestyle soup to further weight loss. “With around 150 calories per can, beef roast soup packs an impressive 10 grams of protein. The lean beef creates a hearty, satisfying meal,” she explains. It provides fewer calories and fats compared to other beef soups, while still tasting great; it adds lightness without losing flavor.

“But don’t let the light label fool you- this filling soup will keep you full for hours. A ‘light’ soup usually has at least one-third fewer calories than its normal equivalent,” she emphasizes.

6. Broth-Based Vegetable Soup

On the vegetable side, a broth-based vegetable soup would be another good addition to the cupboard. She mentions how they are naturally low in calories but filling because of their high water and fiber content. “These soups typically feature a variety of nonstarchy vegetables such as carrots, celery, green beans, and tomatoes, delivering essential nutrients without a significant calorie load,” she explains.

To make it a more balanced meal, add a high-protein whole grain like quinoa or one of your favorite lean protein sources.

7. Soup: Miso

An alternative, less filling option, miso is one of the low-energy foods that has an umami flavor, fermented soybeans. The usage of miso contributes probiotics beneficial in enhancing gut health and relates to weight and metabolism management.

How It Helps: Unlike lentil or bean soup, miso may not be very filling; however, it serves really well as a light appetizer or with a salad to complete a meal. The probiotics balance gut bacteria, affecting the management of a healthy weight.

Best Options: Annie Chun’s Miso Soup Bowl; Kikkoman Instant Tofu Miso Soup.

How to Choose the Best Canned Soup for Weight Loss

According to the following advice, the dieticians would recommend points that should be taken into consideration when buying canned soups.

• Sodium Content- Soups should be chosen that have sodium below 500 mg per serving.
• High Fiber- Should have at least 3 to 5 grams of fiber in every serving to keep you full.
• Protein First. Opt for soups with at least 7 to 10 grams of protein to boost metabolism.
• Avoid Sugar– Check if there are any hidden sugars added through the ingredients.
• Beware of Creamy Bases- Cream or milk-based soups may be high in fats and calories; choose broths or soups based on tomato.

Tips for Choosing Canned Soups for Weight Loss

I consider things that one must take into account before selecting canned soups for weight loss best canned soup for weight reduction should keep these into consideration, according to all three nutritionists:

• Select Low-Calorie Canned Soups: Depending upon personal calorie needs, one can get a variety of 150-250 calorie soups per serving to create calorie deficits for healthy weight loss. Those requiring 300 calories per serving should seek them, or soup can be served with a healthy accompaniment, hands down, like a slice of whole-wheat baguette.
• Should Feature Very High Fiber: Varieties selected need to comprise at least three to five grams of fiber per serving to imbue fullness and stabilize blood glucose levels.

• Priority: Protein first. Choose a soup that has mostly protein. These should contain at least 10 grams to preserve muscle during weight loss.7
• Let sodium be less: Low sodium shall be selected for soups of under 500 mg per serving to help with water retention, bloating, and high blood pressure.
• One serving is generally half a can; however, larger containers might hold three to four servings. Numerous companies now offer single-serve, microwaveable soups that are perfect for reheating during work breaks.
• List of Ingredients: In an ideal setting, this would be a soup based on whole foods, with no sugar or chemical additives. “Brands like Amy’s Kitchen and Pacific Foods usually have wholesome, easy-to-recognize ingredients,” says Bannan.
• Less Creamy Soups: Choose broth-based soups since, per serving, they usually contain less calorie content compared to cream soups. However, if the temptation for creamed soups is too great, then just check it with your weight loss regimen in terms of saturated fat and caloric content.
• Go Very Big with Soup: Do not hesitate to add in some more salt-free flavorings, herbs, vegetables, and protein sources for some extra nutrition and taste.

Conclusion:

Getting your weight loss goals done should not necessarily have to be a marathon in your kitchen. It is easy when very busy days are carrying canned soups around as easy-to-make remedies approved by nutritionists on such days. High fiber lentils or black bean soups are a few examples of canned soups that keep you in shape, along with beef and chicken. Look for whole food soups with a lower sodium feature for best results.

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