Do you have a problem controlling the amount of food you eat during your main meals? If so, you need to look for ways to curb your calories. Research is now proving that simple strategies such as having soup before meals can help reduce the amount of food you would eat in the main meal.
Table of Contents for Article
Research About Having Soup Before Meals
A study was published in the Journal Appetite. Researchers asked 60 healthy participants to consume different types of soup before meals. They wanted to assess how this affected the amount of calories eaten in the main meal there after. The starters served to the participants were;
- broth and vegetables served separately
- chunky vegetable soup
- chunky-pureed vegetable soup
- pureed vegetable soup.
Researchers found that consuming soup before meals significantly reduced total meal calories. When soup was consumed, participants reduced meal calories by almost 20%. The type of soup had no significant effect on the number of calories consumed.
Before you go out there and gulp down the cream of mushroom soup, bear in mind that the soup has to be of low energy density. This effectively removes the option of creamy and fatty soups.
Soups Are Satiating
Satiety is the feeling of being full beyond the point of satisfaction. Researchers wanted to investigate the satiating effect of soup. They enrolled 13 male and 18 female students for the study. The finding of the study was published in the Journal of Physiology and Behaviour. Researchers found that soups led to to reduced hunger levels. It also increased fullness that was comparable to that of eating solid foods.
Participants ended up consuming lesser calories on days they ate soup before meals. The findings of the study supported the fact that soups are indeed very satiating.
Another interesting article was published in the American Journal of Clinical Nutrition. Researchers wanted to look at the effects of drinking water on satiety. Water was served with food as a drink. In another instance, it was incorporated into the food.
The participants were given three different types of starters before their main meals. The starters consisted of
- chicken rice casserole
- chicken rice casserole served with a glass of water
- chicken rice soup. The soup contained the same ingredients (type and amount) as the casserole that was served with water.
Researchers found that consuming soup before meals significantly increased fullness and reduced hunger. It also reduced the amount of calories consumed in the main meal there after. The equal amount of water served as a beverage did not affect satiety. Participants did not eat more at dinner for the reduced lunch calories. When it came to reducing meal calories, researchers concluded that consuming food with high water content was more effective than drinking water with food.
Soup Before Meals Helps Weight Loss
Consuming soup before meals helps with weight loss. It helps increase satiety level. It also reduces hunger levels after meals. Most importantly, it reduces the amount of calories eaten in the main meal.
If you are indeed having challenges controlling your calorie intake, consider having a bowl of soup as a starter. You can have a satisfying meal and yet not overeat.
What has your experience been when consuming soup before your main meals? Did it cause you to eat less?