Eating Well Soups – September 2021
English | 102 pages | pdf | 240.76 MB
Welcome at Eating Well Soups Magazine September 2021 issue
When we think of comfort food, words like battered, fried and cheesy may come to mind. Then there is soup. French fries or mac and cheese or mama’s mashed potatoes can be worthy, soulsoothing choices, but soup not only warms and satisfies you, it can also be packed with the best delicious and healthy foods on earth. Our parents
and grandparents—and their parents and grandparents before them—have long been ladling out chicken soup as a remedy for illness, and for countless generations families have gathered around a hearty stew in winter months. These days you can order soup care packages to be sent as gifts, and missives of support, across the country.
It’s not just our souls that soup nourishes. A study from Iowa State University looked at the diets of more than 10,000 Americans and found that people who ate soup had higher-quality diets than people who didn’t. Soup eaters had greater intakes of vitamin A, fiber, magnesium, potassium and iron. Plus, they got more servings of dark greens, legumes and other veggies. A high vegetable intake is associated with a lower risk factor for chronic diseases such as heart disease, type 2 diabetes and certain cancers.
Research also shows that soup can help manage weight, which can in turn stave off certain diseases. According to research published in the journal PLOS ONE, people who do not eat soup are about 40 percent more likely to be overweight compared to participants who over the course of three years had soup about once a week. (The difference in body size was small but measurable: a waist circumference difference of about 1¼ inches.) Studies have also shown that soup may reduce hunger and increase fullness. Some research points to some soups’ being higher in fiber—especially those built around beans and legumes—to explain soup’s satiety effects. Fiber-rich foods not only fill you up faster and keep you satisfied longer, they also prevent your body from absorbing some of the calories in the foods you eat.
Soup is by its nature hydrating. Getting enough water is essential to good health, as water is involved in many of the body’s important functions, and not getting enough can slow metabolism, cause mental fog and moodiness and even increase the risk of stroke. Soups, like fruits and vegetables, can contribute toward a daily water intake in a delicious and appealing manner. Eating chicken soup may not prevent you from getting a cold, but data suggests it can alleviate cold symptoms to get you feeling better faster. Plus, chicken soup’s anti-inflammatory properties can keep symptoms from developing into an upper respiratory infection. One study suggests this may be because of a compound in chicken that inhibits viral infections. But if you’re plant-based, there’s still plenty of restorative benefits in vegetarian soups, particularly those containing citrus, ginger and peppers. Research also suggests that all hot soups may help to alleviate congestion—it’s just that the ingredients in chicken soup (chicken, onion, garlic, parsley and pepper) may offer a little added benefit over other hot soups when it comes to beating back a cold.
Soups (and stews and chowders) filled with vegetables, chicken, seafood, legumes and so many other nutritious ingredients can be good for the soul. And good for the rest of you too.
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