Which low sodium soups are recommended by dietitians. How much sodium should be in a low sodium soup. Why is it important to choose low sodium soups. What are the health benefits of reducing sodium intake.

Understanding the Importance of Low Sodium Soups

Excessive sodium intake can lead to various health issues, including bloating, high blood pressure, heart disease, and stroke. The Center for Disease Control and Prevention emphasizes the risks associated with consuming too much sodium. While the 2015-2020 Dietary Guidelines for Americans recommend consuming less than 2,300 milligrams (mg) of sodium per day, the average adult in the US consumes over 3,400 mg daily, with more than 70% coming from processed foods and restaurant meals.

Canned soups are often high in sodium, with an average serving containing 600 to 700 mg. This makes finding low-sodium options crucial for maintaining a healthy diet. But what exactly qualifies as a low-sodium soup?

What Constitutes a Low Sodium Soup?

According to the Food and Drug Administration, a food product can be considered “low sodium” if it contains less than 140 mg of sodium per serving. However, registered dietitian nutritionist Brittany Scanniello suggests a more lenient approach for her clients, recommending soups with a maximum of 460 mg of sodium per serving. This amount represents less than 20% of the FDA’s 2,300 mg daily sodium limit.

Top 14 Low Sodium Soups Recommended by Dietitians

To help you make healthier choices, here’s a list of 14 low-sodium soups approved by dietitians:

1. Health Valley Organic No Salt Added Vegetable Soup (50 mg per 1-cup serving)
2. Amy’s Light In Sodium Organic Chunky Tomato Bisque (280 mg per 1-cup serving)
3. Pacific Foods Organic Roasted Red Pepper & Tomato Soup Light In Sodium (330 mg per 1-cup serving)
4. Parks and Nash Tuscan Vegetable Bone Broth Soup (390 mg per 1-cup serving)
5. Splendid Spoon Pumpkin Pear Bisque (170 mg per 1-cup serving)

Health Valley Organic No Salt Added Vegetable Soup: A Nutritional Powerhouse

With only 50 mg of sodium per 1-cup serving, Health Valley Organic No Salt Added Vegetable Soup stands out as an exceptionally low-sodium option. Melissa Nieves, LND, RD, MPH, Founder of Fad Free Nutrition, praises this soup for its nutritional profile: “It’s a good source of fiber and vitamins A and C, and most importantly, it tastes great! It’s also a convenient way to add more veggies to your diet.”

Benefits of Choosing Health Valley Organic No Salt Added Vegetable Soup

• Extremely low sodium content (50 mg per serving)
• Rich in fiber
• Good source of vitamins A and C
• Organic ingredients
• Great taste despite low sodium

Amy’s Light In Sodium Organic Chunky Tomato Bisque: A Versatile Option

Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Protein-Packed Breakfast Club, recommends Amy’s Light In Sodium Organic Chunky Tomato Bisque. With 280 mg of sodium per 1-cup serving, it offers a significant reduction compared to many other canned soups.

Harris-Pincus notes, “The entire can has 470 milligrams of sodium. That’s about 1/4 the amount of many canned soup brands. It serves as a canvas to add seafood, veggies, and whole grains to make a complete meal.”

Creative Ways to Enhance Amy’s Light In Sodium Organic Chunky Tomato Bisque

• Add grilled shrimp or diced chicken for protein
• Stir in cooked quinoa or brown rice for added fiber and nutrients
• Top with fresh basil and a dollop of Greek yogurt
• Mix in sautéed vegetables like zucchini or spinach

Pacific Foods Organic Roasted Red Pepper & Tomato Soup: Heart-Healthy Choice

Pacific Foods Organic Roasted Red Pepper & Tomato Soup Light In Sodium provides 330 mg of sodium per 1-cup serving. This soup stands out not only for its lower sodium content but also for its potential heart health benefits.

Lycopene: The Heart-Healthy Antioxidant in Tomatoes

The tomatoes in this soup are rich in lycopene, a powerful antioxidant that has been linked to heart health. Studies have shown that lycopene may help reduce the risk of heart disease by lowering LDL cholesterol and improving blood pressure. How does lycopene work in the body? It helps prevent the oxidation of LDL cholesterol, which is a key step in the development of atherosclerosis.

Parks and Nash Tuscan Vegetable Bone Broth Soup: High-Protein, Low-Sodium Option

Parks and Nash Tuscan Vegetable Bone Broth Soup offers a unique combination of low sodium (390 mg per 1-cup serving) and high protein (20 grams per serving). This shelf-stable soup powder provides a convenient and nutritious meal option for busy individuals.

The Benefits of Bone Broth in Low-Sodium Soups

Bone broth has gained popularity for its potential health benefits. It’s rich in collagen, which may support joint health and skin elasticity. Additionally, bone broth contains amino acids like glutamine, which can help maintain gut health. How does bone broth contribute to a satisfying low-sodium soup?

• Adds depth of flavor without relying on salt
• Provides essential amino acids
• Contributes to a rich, satisfying texture
• May support digestive health

Splendid Spoon Pumpkin Pear Bisque: A Unique Low-Sodium Blend

Splendid Spoon’s Pumpkin Pear Bisque stands out with its remarkably low sodium content of 170 mg per 1-cup serving. This ready-to-heat soup combines the savory flavors of pumpkin and butternut squash with the subtle sweetness of pear, creating a unique and satisfying taste profile without relying on excess salt.

The Nutritional Benefits of Pumpkin and Butternut Squash

Pumpkin and butternut squash are not only low in sodium but also packed with nutrients. What makes these vegetables so beneficial in a low-sodium soup?

• Rich in beta-carotene, which the body converts to vitamin A
• High in fiber, promoting digestive health and satiety
• Contains potassium, which can help balance the effects of sodium in the body
• Provides vitamin C, supporting immune function

Strategies for Incorporating Low-Sodium Soups into Your Diet

Choosing low-sodium soups is an excellent way to reduce your overall sodium intake, but it’s just one part of a heart-healthy diet. How can you make the most of these low-sodium options?

Tips for Enhancing Low-Sodium Soups

• Add fresh herbs like basil, thyme, or cilantro for flavor without sodium
• Incorporate spices such as garlic powder, onion powder, or smoked paprika
• Squeeze in fresh lemon or lime juice for a bright, tangy taste
• Mix in cooked whole grains like quinoa or barley for added texture and nutrients
• Top with a dollop of plain Greek yogurt for creaminess and protein

Pairing Low-Sodium Soups with Other Healthy Foods

To create a balanced meal, consider pairing your low-sodium soup with complementary foods. What are some healthy options to serve alongside low-sodium soup?

• A side salad with mixed greens and a vinaigrette dressing
• Whole grain crackers or a slice of whole wheat bread
• Raw vegetable sticks for added crunch and nutrients
• A hard-boiled egg for extra protein
• A piece of fresh fruit for a sweet, nutritious dessert

The Impact of Reducing Sodium Intake on Overall Health

Choosing low-sodium soups and generally reducing sodium intake can have significant positive effects on your health. What are the potential benefits of lowering your sodium consumption?

Short-Term Benefits of Reducing Sodium Intake

• Decreased bloating and water retention
• Potential reduction in blood pressure
• Improved hydration
• Enhanced taste perception for other flavors

Long-Term Health Benefits of a Low-Sodium Diet

Consistently choosing low-sodium options like the soups discussed in this article can contribute to long-term health improvements. What are some of the potential long-term benefits of maintaining a low-sodium diet?

• Reduced risk of hypertension (high blood pressure)
• Lower risk of heart disease and stroke
• Decreased strain on the kidneys
• Potential reduction in risk of stomach cancer
• Improved bone health by reducing calcium loss

Reading Nutrition Labels: Key to Choosing Low-Sodium Soups

While the soups listed in this article are excellent low-sodium options, it’s essential to develop the skill of reading nutrition labels to make informed choices. How can you effectively use nutrition labels to select low-sodium soups?

Tips for Interpreting Sodium Content on Nutrition Labels

• Check the serving size and adjust calculations if you plan to eat more
• Look at the percent daily value (%DV) for sodium
• Compare sodium content between different brands and varieties
• Be aware of terms like “reduced sodium” or “light in sodium” and their meanings
• Consider other nutrients like fiber and protein when making your choice

The Role of Potassium in Balancing Sodium Intake

While reducing sodium is crucial, increasing potassium intake can also help manage blood pressure and counteract some of sodium’s effects. Many low-sodium soups, particularly those containing vegetables, can be good sources of potassium. How does potassium help balance sodium in the body?

The Sodium-Potassium Balance

Potassium and sodium work together in the body to maintain proper fluid balance and blood pressure. Potassium helps relax blood vessel walls and promotes sodium excretion through urine. What are some ways to increase potassium intake alongside your low-sodium soup choices?

• Add sliced banana to your meal
• Include a baked sweet potato as a side dish
• Snack on dried apricots or prunes
• Sprinkle pumpkin seeds on your soup for added crunch and potassium
• Enjoy a glass of low-fat milk with your soup

Homemade Low-Sodium Soups: A DIY Approach

While the convenience of canned and pre-made low-sodium soups is undeniable, making your own soups at home can provide even more control over sodium content and ingredients. How can you create delicious, low-sodium soups in your own kitchen?

Tips for Making Low-Sodium Soups at Home

• Use homemade vegetable or chicken stock instead of store-bought broths
• Rely on herbs and spices for flavor rather than salt
• Incorporate aromatic vegetables like onions, garlic, and celery for depth of flavor
• Use citrus juices or vinegar to brighten flavors without adding sodium
• Experiment with different bean and legume varieties for hearty, low-sodium soups

Simple Low-Sodium Soup Recipe: Vegetable and Bean Soup

Here’s a basic recipe for a low-sodium vegetable and bean soup that you can customize to your liking:

1. In a large pot, sauté diced onions, carrots, and celery in olive oil until softened.
2. Add minced garlic, dried thyme, and oregano, and cook for another minute.
3. Pour in low-sodium vegetable broth and add diced tomatoes, chopped kale, and your choice of beans (such as cannellini or kidney beans).
4. Simmer for 20-25 minutes until vegetables are tender.
5. Season with fresh herbs, black pepper, and a squeeze of lemon juice.

This homemade soup allows you to control the sodium content while packing in nutrients from a variety of vegetables and beans.

The Future of Low-Sodium Soups: Innovations and Trends

As consumer awareness of the importance of sodium reduction grows, food manufacturers are continually innovating to create tastier, healthier low-sodium options. What are some emerging trends in the world of low-sodium soups?

Emerging Trends in Low-Sodium Soup Production

• Use of natural flavor enhancers like mushroom extracts or seaweed
• Incorporation of fermented ingredients for umami flavor without added sodium
• Development of new salt alternatives that mimic the taste and functionality of sodium
• Increased focus on globally-inspired flavors to create satisfying low-sodium options
• Integration of functional ingredients like adaptogens or probiotics in low-sodium soups

As these innovations continue to develop, consumers can look forward to an even wider variety of delicious, nutritious low-sodium soup options in the future.

14 Best Low Sodium Soup Cans Approved by Dietitians — Eat This Not That

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Finding canned or pre-made soup that both meets that criteria for a low-sodium soup and that actually tastes good is like finding a needle in a haystack. This is because many companies add a certain amount of salt to help prevent the growth of pathogens, extend the soup’s shelf life, and because, let’s be real, it makes the soup taste really good! As a result, the average serving of canned soup can contain around 600 to 700 milligrams of sodium. (And that’s only for half a can!)

Even though it’s time-intensive to find a healthy soup that’s low in sodium, it’s not impossible. To save you the headache, we put together a list of the best low-sodium soup options, why you need them, and our criteria for selecting them.

Why should you buy low-sodium soup?

If you have ever eaten a salty dinner and woken up with bloated “sausage fingers”, you already know the effects that eating too much sodium can immediately have on your body. Aside from unpleasant bloat, eating too much sodium puts you at risk for developing serious medical conditions, like high blood pressure, heart disease, and stroke, according to the Center for Disease Control and Prevention.

Guidelines from the 2015–2020 Dietary Guidelines for Americans recommend that Americans consume less than 2,300 milligrams (mg) of sodium per day as part of a healthy eating pattern. However, the majority of adults in the US eat more sodium than they should—an average of more than 3,400 mg each day—with more than 70 percent coming from processed food and restaurant meals according to the report.

How much sodium is in low-sodium soup?

A food can be technically considered “low sodium” if it has less than 140 mg of sodium per serving according to the Food and Drug Administration.

“If a client who is restricting sodium chooses a canned soup that contains less than 20 percent of the FDA’s 2,300-milligram sodium limit, I am happy with that,” says registered dietitian nutritionist Brittany Scanniello, RDN.

She encourages clients to stick to a maximum of 460 milligrams of sodium per serving while choosing varieties that include ingredients that support heart health like beans and vegetables.

If you are managing your sodium intake and are looking for the best canned or pre-made soups, read on to find the 14 dietitian-approved top picks for low-sodium soup.

1. Health Valley Organic No Salt Added Vegetable Soup

Sodium content: 50 mg per 1-cup serving

“It only has 50 milligrams of sodium per serving. Plus, it’s a good source of fiber and vitamins A and C, and most importantly, it tastes great! It’s also a convenient way to add more veggies to your diet.” says Melissa Nieves, LND, RD, MPH, Founder of Fad Free Nutrition.

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2. Amy’s Light In Sodium Organic Chunky Tomato Bisque

Sodium content: 280 mg per 1-cup serving

“My favorite is Amy’s Light in Sodium Organic Chunky Tomato Bisque. The entire can has 470 milligrams of sodium. That’s about 1/4 the amount of many canned soup brands. It serves as a canvas to add seafood, veggies, and whole grains to make a complete meal.” says Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Protein-Packed Breakfast Club.

$43.68
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3. Pacific Foods Organic Roasted Red Pepper & Tomato Soup Light In Sodium

Sodium content: 330 mg per 1-cup serving

Pacific foods soups are all organic, with as many ingredients being sourced as locally as possible. Their organic roasted red pepper and tomato soup light in sodium provides 330 milligrams of sodium per serving and is naturally packed with an antioxidant called lycopene. This antioxidant naturally occurs in tomatoes and has been found to support heart health.

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4. Parks and Nash Tuscan Vegetable Bone Broth Soup

Sodium content: 390 mg per 1-cup serving

This bone broth-based soup provides under 400 mg of sodium per serving, thanks to the chef-created recipe that uses real vegetables for flavor. Although not canned, it is a shelf-stable, convenient, and rich solution when you need a quick cup of filling soup in the middle of a busy day. Simply add water to the soup powder and heat in the microwave for two minutes to enjoy a rich soup that provides 20 grams of protein and 4 grams of fiber to help keep you fueled and satisfied throughout the day.

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5. Splendid Spoon Pumpkin Pear Bisque

Courtesy of Splendid Spoon

Sodium content: 170 mg per 1-cup serving

Another non-canned option that is delivered right to your door, this soup is under 200 mg of sodium per serving and is ready to serve after heating. It is loaded with real pumpkin and butternut squash, two vegetables that help support heart health. In one study published in Scientific Reports, eating one additional yellow-orange vegetable resulted in a 23 percent heart disease risk in a certain population.

Available through Splendid Spoon. 

6.

Health Valley Chicken and Rice Soup No Added Salt

Sodium content: 85 mg per 1-cup serving

Nothing hits the spot like a warm bowl of chicken and rice soup when feeling under the weather. Unfortunately, many canned options can provide more than half of the recommended sodium intake for the day! Health Valley Chicken and Rice Soup No Added Salt provides only 85 milligrams of sodium per serving and is certified by the American Heart Association.

Choosing a protein source like chicken is recommended by experts when taking care of your heart health. This chicken and rice soup makes it easy to comply with expert recommendations in a convenient and nourishing way.

$3.47
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7. Daily Harvest Cauliflower and Leek Soup

Courtesy of Daily Harvest

Sodium content: 290 mg per cup serving

Using nutritional yeast instead of salt for flavor results in a delicious soup that is under 300 mg sodium per serving. This soup is frozen instead of canned, so the veggies taste fresh and are not as mushy as canned tends to be.

When it comes to vegetables, leeks are a dietitian’s favorite when it comes to heart health due to the potential for reducing the risk of developing heart disease or experiencing stroke. While this soup already contains a good amount of real leeks, feel free to add more yourself!

Available through Daily Harvest. 

8. Kettle and Fire Turmeric and Ginger Bone Broth Soup

Sodium content: 490 mg per 1-cup serving

Although this soup goes slightly over the sodium limit that dietitians like to stick with, it has so many other redeeming qualities that it had to find it’s way on the list.

It has been suggested that turmeric, a spice that is found in this soup, is a potent antioxidant and may be protective against cardiovascular disease.

And bone broth, in general, may be a wise addition to any heart-healthy diet. Results from one study published in the Journal of Agriculture and Food Chemistry suggests that peptides found in cooked bone broth could block enzymes related to heart disease.

$47.97
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9. Dr. McDougall’s Garden Vegetables Lower Sodium Soup

Sodium content: 280 mg per 1-cup serving

Chock-full of heart-healthy vegetables, herbs, and spices, this ready-made soup comes in at under 300 milligrams sodium per serving. Vegetables and heart health go hand-in-hand. Many studies have suggested that vegetable intake has great potential in preventing and treating cardiovascular diseases. Eating your veggies has never been so simple!

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10. Well, Yes! Lightly Salted Vegetable Noodle Soup

Sodium content: 290 mg per 1-cup serving

This soup contains ingredients like carrots, zucchini, sweet corn, celery, red peppers, and kale, and one serving provides just under 300 mg per serving. Sometimes, simplicity is key.

$1.99
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11. Amy’s Low Sodium Split Pea Soup

Sodium content: 310 mg per 1-cup serving

While this soup has a little over 500 mg of sodium per can, it has other redeeming qualities that makes it a dietitian favorite when it comes to heart health.

This soup “has 510 mg of sodium per can, which equals about a quarter of the sodium content of most canned soups. It is high in plant protein, has veggies for added vitamins, and only 200 calories per can, 7 grams of fiber, no added sugar, and it tastes great!” says Cristina Svec, RD, a registered dietitian based in California.

$39.91
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12. Imagine Foods Unsalted Free Range Chicken Broth

Sodium content: 40 mg per 1-cup carton

Chicken broth is a versatile staple found in many pantries. Pre-made broths tend to be loaded with sodium, so it is exciting to find a good-tasting broth that only provides 40 mg of sodium per serving. The broth is made from organic free range chicken and a blend of organic vegetables, herbs, and spices with no added salt. A perfect solution for broth lovers everywhere.

$3.99
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13. Bar Harbor Clam Chowder

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Sodium content: 390 mg per 3/4-cup serving

Eating more seafood to support heart health is a recommendation that experts can stand behind. Seafood like clams provide nutrients like omega-3 fatty acids, vitamin B12, and selenium—nutrients that support heart health in various ways.

Bar Harbor Clam Chowder is loaded with real fresh clams, potatoes, and other simple ingredients. Following the USDA’s tip to eat seafood twice a week to help prevent heart disease just got a whole lot easier!

$21.18
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14. Campbells Homestyle Healthy Request Mexican-Style Chicken Tortilla Soup

Sodium content: 410 mg per 1-cup serving

Campbell’s Healthy Request soups meet healthy and heart disease claims on 1 cup servings. This soup contains 410 mg sodium and is chock-full of vegetables, chicken, and black beans. Eating beans may help improve blood cholesterol, a leading cause of heart disease according to the American Heart Association. Eat this soup with some sliced avocado for some healthy fats and you have a nourishing soup with a kick!

$7.45
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25 Low-Sodium Soup Recipes | Taste of Home

Warm your insides when it gets cold outside with low-sodium soup recipes that have 400mg or less per serving.

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Not only is this old-fashioned favorite a snap to make but it’s economical, too. Carrots, celery and onion accent the subtle flavor of the split peas, while a ham bone adds a meaty touch to this hearty soup. It’s sure to chase away autumn’s chill. —Laurie Todd, Columbus, Mississippi

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Double the recipe and share this low-sodium soup with neighbors and loved ones on cold winter nights. I serve it with cornbread for dunking. —Michelle Curtis, Baker City, Oregon

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Although chock-full of lots of nutritious vegetables and turkey, this soup is also light on calories. —Denise LaRoche, Hudson, New Hampshire

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When we come in from playing in the snow, I serve this hearty vegetable beef soup. —Nancy Soderstrom, Roseville, Minnesota

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I left a cruise ship with a great souvenir…the recipe for this splendid chowder! It’s a low sodium soup that stands the test of time. —Agnes Ward, Stratford, Ontario

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After a busy day as a college nursing professor, I love to come home to this slow cooker white bean soup. It provides plenty of nutrients to keep me healthy. —Brenda Jeffers, Ottumwa, Iowa

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Delicate and lemony, this yellow squash soup recipe would set the stage for a memorable ladies’ luncheon. It’s the best of late summer in a bowl. —Heidi Wilcox, Lapeer, Michigan

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A hint of curry adds the perfect amount of kick to this low-sodium soup. Just assemble the ingredients in the slow cooker and go about your day while it cooks. —Sue Mohre, Mount Gilead, Ohio

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You can make the most of even the smallest pieces of leftover holiday turkey with this homemade soup. I simmer the bones to get the rich flavor, then easily remove any meat that remains. I add rice, vegetables and cream soup for a hearty meal that’s tasty and economical. —June Sangrey, Manheim, Pennsylvania

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I whipped this up for my family on Thanksgiving, and everyone was crazy about it! Even my brother, who is one of the pickiest eaters I know, asked for seconds of this curry pumpkin soup. —Kimberly Knepper, Euless, Texas

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Chockfull of tender pork, veggies and savory flavor, this nutritious soup fills the house with a wonderful aroma as it cooks! —Deb Hall, Huntington, Indiana

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Loaded with classic southwestern flavors, this soup is so satisfying. If you like, crush lime-flavored tortilla chips into serving bowls before you ladle in the soup. —Penny Peronia, West Memphis, Arkansas

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Here’s a slow-cooked meal-in-one just perfect for chilly winter nights. It’s nice to come home to a hearty soup that’s ready to eat. It goes well with a fruit salad and bread. —Colleen Jubl, Dayton, Ohio

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This tasty vegetarian stew lets you take a break from meat. Adding the cream at the end gives it a lovely smoother texture. —Michelle Collins, Suffolk Virginia

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A batch of this soup brings the nostalgic flavors and heartwarming feel of the holidays at any time of year. When I have time to slow-cook it, my whole house smells cozy. —Radine Kellogg, Fairview, Illinois

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No question—this is my favorite barley soup! It’s so filling that I serve it as a hearty main dish, and I have given the recipe to many of our friends and relatives. It simply tastes too good to keep to yourself! —Diana Costello, Marion, Kansas

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A few years ago, a friend at work shared the recipe for this wonderful low-sodium soup. With beef, barley and vegetables, it’s hearty enough to be a meal. A big steaming bowl with a slice of crusty bread is so satisfying on a cold day. —Lynn Thomas, London, Ontario

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Living in central Wisconsin, we experience many days of snow and cold temperatures. I like to prepare soup often, especially this one. My family loves it. —Marilyn Chesbrough, Wautoma, Wisconsin

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My daughter created this low-sodium soup when she needed to use up some leftover pork. You can use more water for a thinner soup or less water for a noodle dish. It’s good with mushroom flavored ramen noodles, too. —Eleanor Niska, Twin Falls, Idaho

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My mother used to make this low-sodium soup from her garden’s bountiful crop of beets and other vegetables. —Ruth Andrewson, Leavenworth, Washington

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A variety of winter vegetables gives the broth for this classic Jewish soup a deep flavor. You can use a few green onions instead of the leek. —Taste of Home Test Kitchen

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This delicious healthy broccoli soup is a great way to eat a nutritious vegetable. It has a wonderful fresh flavor. —Kay Fairley, Charleston, Illinois

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You can prepare this low-sodium soup as the main course in a hearty lunch or dinner. On cold winter evenings here in New England, I’ve often enjoyed sipping a steaming mugful in front of our fireplacel. —Guy Turnbull, Arlington, Massachusetts

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My family loves navy bean soup! Beans were a commodity you did not survive without in the ’30s. This excellent navy beans and ham soup is a real family favorite of ours and I make it often. —Mildred Lewis, Temple, Texas

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Rave reviews are sure to follow when this low sodium soup appears on the table. Bacon makes it rich and hearty. It’s a favorite with my whole family. —Nancy Schmidt, Center, Colorado.

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Originally Published: September 06, 2019

Dana Meredith

Dana is an editor and writer who shares her passion for travel, food and the beauty of American landscapes. When she’s not wielding her red pen, she can be found tending her flower gardens, remodeling her house, creating one-of-a-kind jewelry or dancing to “Uptown Funk.”

Named the best soup for a flat stomach

November 10, 2021 at 03:47

Society

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Getting used to earlier sunsets and more hours without natural light in the evenings. Longer days without sunlight can worsen your mood and even lead to weight gain. Studies show that, on average, people gain between one and one kilogram during the winter months.

This can happen for a variety of reasons: without enough mood-regulating vitamin D from the sun or even bright light, we can feel a little lower, which results in less energy that people get from food.

But cold weather calls for cozy, soothing soups.

Soups will not only keep you warm and satisfy your hunger, but will also help counteract some of the weight gain associated with short days. In fact, one 2020 meta-analysis published in the journal Physiology & Behavior found that the body of existing data shows that soup consumption is significantly associated with a lower risk of obesity.

“Soup can be one of the best weight loss foods if it has the right ingredients. In fact, according to a study published in the British Journal of Nutrition, soup is associated with higher intakes of protein and fiber, two nutrients that may help promote weight loss,” nutritionist Lauren Manaker, a physician, tells EatThis!Not That!

According to Manaker, there are certain types of soups that need to be treated with caution, namely soups that are high in sodium and have high-calorie additives.

“There are some caveats when choosing the best soup for weight loss. Firstly, soups can be high in sodium, an ingredient that can cause bloating. Secondly, some soups may include high-calorie ingredients such as heavy cream

The Best Soup for a Flat Stomach

While most low-sodium soups help with weight loss, there is one soup that may be best for a flat stomach: “A simple vegetable soup with low-sodium bone broth and a little fresh ginger may be a food that can help people support their weight management goals,” recommends Manaker. Add plenty of vegetables and beans

“A lot of evidence shows that eating more vegetables is associated with a reduced risk of weight gain. And adding vegetables to your soup is an easy way to increase your vegetable intake,” says Manaker.

In addition to vegetables, you can add a can of beans. Any type of bean will do – white, black or chickpeas. Like vegetables, fiber-rich beans also promote better weight management.

Use bone broth to add protein

Cream soups are just as convenient as broth soups, but not as good for a flat stomach. Cream and milk are high in calories, and for some, dairy products can cause inflammation and bloating. Instead, adding protein-rich bone broth can help keep you feeling full.

Season with ginger

Don’t be so hard on the salt shaker when making soup for a flat stomach. There are ways to season the soup with herbs and spices to make a flavorful soup as well as a weight loss soup.

“Instead of adding a lot of salt for flavor, including fresh ginger can add a bit of spiciness without adding sodium. In addition, consuming ginger has also been associated with weight loss, making it another ingredient that can help people maintain a healthy weight,” he said. Maniker says.

Soups for a flat stomach

Thus, the best soups for a flat stomach are: Minestrone with vegetables and pesto, lentil stew with curry, Italian vegetable soup, three-bean chili, carrot-ginger soup and others.

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Authors:

• Alexandra Ippolitova

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• Dry dairy products
• Canned fruits, vegetables and beans
  • Vegetables
  • Coffee beans
  • Fruits

While it’s great to eat freshly prepared food most of the time, canned food is a versatile item in the pantry. Canned, low-carb soups serve as a quick snack on their own or can be used as an ingredient in other meals.

Sugar and sodium

Some canned foods are a better choice than others, especially if you’re on a particular diet. There are low-carb canned foods, but carbs aren’t the only nutritional information to look out for.

Canned foods, including soups, pasta sauces, and prepared meals, are likely to contain added sugar. Many of them are also very high in sodium. Here’s how to find the best canned food for your pantry and what to avoid.

Canned Seafood

Seafood in cans or resealable bags is a light, low-calorie, high-protein snack. These products are often packaged in oil or water to maintain consistency, but some also come with sauces for flavor.

Although seafood itself is more savory than sweet, added sauces are a common source of sugar. For example, Starkist Chunk Light Tuna in Water or Bumblebee’s Albacore Tuna in Water bags do not contain sugar.

Both brands also have a line of scented products. A pouch of Bumblebee Jalapeno Seasoned Tuna contains 1g of sugar. Starkist Infusions Lemon & Thyme (Tuna with Olive Oil, Herbs and Spices) contains 0g of sugar.

You can purchase a variety of packaged sardines, anchovies, tuna, salmon, oysters and crab without the addition of sauce. These foods are a nutritious source of essential minerals and heart-healthy omega-3 fatty acids. Use them to make fish cakes, add them to homemade pizzas, garnish salads, or add them to soups and stews.

6 delicious ways to cook fish

Canned soups

Most packaged soups and broths are high in sodium. Excess sodium can increase thirst and hunger signals, as well as increase the risk of high blood pressure and long-term kidney damage. In addition, sugar is often added as a preservative and flavor enhancer, which can cause your appetite to skyrocket, causing junk food cravings.

The sodium content will vary by soup type and brand, so read nutrition labels carefully.

Be aware that most canned soups contain more than one serving. If you usually eat one can as a meal, be sure to consider serving size when viewing soup nutrition information.

The sodium content of some popular canned soup brands includes:

• Amy’s Golden Lentil Soup : 680 mg per serving, 1.360 mg per can.
• Campbell’s Broccoli Cheese Soup : 870 mg per serving, 2.175 mg per can.
• Campbell’s Corn Chowder with Chicken Chunks : 890 mg per serving, 1,940 mg per can.
• Campbell’s Homemade Chicken Noodle Soup : 940 mg per serving, 2,350 mg per can.
• Healthy Village Vegetable Choice : 480 mg per serving, 960 mg per can.

Easy to make healthy soup at home

Many brands offer reduced sodium versions of their most popular products, including:

• Amy’s Emitrone Soup (low fat and sodium) : 270 mg per serving, 440 mg per can.
• Campbell’s Chicken Noodle Soup 25% less sodium : 660 mg per serving, 1650 mg per can.
• Campbell’s Healthy Request Tomato Soup : 410 mg per serving, 1.205 mg per can.
• Pacific Foods Hearty Pea Soup with Raw Ham : 540 mg per serving, 1.080 mg per container.

Broth and broth is another product you can use to cook or drink. Like canned soups, popular chicken, beef, vegetable, and bone broth brands typically offer low-sodium versions.

Calorie guide for buying healthy canned soups

Whether you’re buying the original or reduced sodium variety, check the box, can, or jar to compare nutritional information between brands. Here is an example comparing the sodium content of several popular brands of chicken broth.

Original

• Pacific Foods Organic Free Range Chicken Broth (570 mg per cup)

• Campbell’s Condensed Chicken Broth (750 mg per serving, 1,500 mg per can) 9000 5

• Swanson Chicken Broth (860 mg per cup)

• College Inn Chicken Broth (850 mg per cup)

Low Sodium Version

• Pacific Foods Organic Free Range Low Sodium Chicken Broth (20 mg per cup)

• Swanson Unsalted Chicken Broth (40 mg per cup)

• Campbell’s Ready-to-Drink Low Sodium Chicken Broth (140 mg per jar)

• Chicken College Inn low-sodium broth (420 mg per cup)

Sauces and condiments

Sauces add flavor to many dishes but can also add calories, carbohydrates, salt and sugar. You will have more control over the ingredients if you make your own pesto or pasta sauce at home. However, if you’re stocking up on store-bought foods, look for foods that are low in sodium and have no added sugar, such as:

• Amy’s Organic Low Sodium Marinara Pasta Sauce with No Added Sugar from Amy’s
• Hunt Sauces, Pastes and Other Canned Tomato Products without Salt and Sugar
• Muir Glen Organic Tomato Sauces, Purees and Pastes with No Salt Added

9000 2 Salsa and tomato paste can also be high in salt. The sodium content (per 2 tablespoons serving) of some of the most popular salsa brands includes:

• Amy’s Medium Salsa : 180 mg
• Newman’s Own Medium Salsa : 105 mg
• On the Border Medium Chunky Salsa : 150 mg n Chunky Medium Salsa : 230 mg
• Tostitos Medium Chunky Salsa : 250 mg

Look for low sodium options or consider making salsa at home.

Powdered milk products

Baking products such as canned milk usually contain a lot of sugar. While you won’t find a specific product called “unsweetened condensed milk”, this is the basic principle behind condensed milk. Condensed milk can also be low fat or non-fat.

Nestle Carnation Sweetened Condensed Milk contains 22 g of sugar and carbohydrates per serving. The brand’s classic condensed milk contains 3g of sugar and carbs per serving. While they won’t reduce your sugar or carbohydrate intake, Nestle also offers low-fat and skimmed condensed milk with fewer calories.

Smart selection of consumables and condiments for a low-carb pantry

Canned fruits, vegetables and beans

Canned fruits, vegetables and legumes are affordable, versatile and can be stored for a long time. As with other canned foods, look for low-sodium options with no added sugar or syrups. Specific nutrition information varies by brand, but here are a few examples of the most popular products.

Vegetables

Look for low carb vegetables and look for other ingredients in the jar. For example, rinse canned roasted red peppers if they have been packaged in sodium. Instead of a sweetened “pumpkin pie filling,” look for regular pumpkin puree.

Recipes

Coffee beans

Beans are one of the most popular canned foods and often the most affordable, especially if you buy in bulk. Everything from black beans to black soybeans are a great addition to low carb, high protein meals or even as a quick, satisfying meal.

Many brands offer low sodium options for their popular products, including:

• Reduced sodium Bush black beans: 240 mg per 1/2 cup
• Eden Foods Organic Black Beans No Salt: 15mg per 1/2 cup
• Low Sodium Goya Black Beans: 135mg per 1/2 cup

Why Beans and Legumes Are Great for a Low-Carb Diet

Fruit

In general, look for low carb canned fruit with no added sugar. Seasonal foods like cranberry sauce can be tricky as these foods are usually sweetened to offset the cranberry’s natural tart taste.