Anything can thwart a healthy lifestyle, but what really gets you are those hidden health killers. These affect all types of soup, but canned soups more so. Some unhealthy ingredients in canned soups are high sodium, added sugars, and preservatives. But these aren’t the only unhealthy canned soup ingredients to watch out for, so let’s dive in!
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💡 Unhealthy Ingredients in Canned Soups
High Sodium
Salt. The silent health killer. You’d never realize that one serving can pack almost 700 mg to 1,000 mg of sodium. The American Heart Association recommends keeping your sodium intake to 2,300 mg per day, so just a couple of spoonfuls can send you over the limit. Consuming high levels of sodium can lead to high blood pressure and increase the risk of heart disease. Though there are ways to make soup less salty, just remember that diluting or adding won’t remove the salt content.
Sugars and Fats
Sugar and fat will also be a big no-no when it comes to health. These hidden ingredients can lead to weight gain and increased cholesterol levels over time. Fats, especially saturated fats, lie within dairy products like milk, butter, and cream. While they are great ways to make soup creamy, these saturated fats can contribute to heart disease and other health issues.
MSG (Monosodium Glutamate)
MSG. The secret ingredient to many delicious Asian flavors. Known to some as China salt, MSG is a monosodium glutamate made by combining sodium (a mineral) with glutamic acid. While the FDA considers MSG safe for consumption, some people may experience symptoms such as headaches, sweating, and nausea. Consult your doctor first before consuming products with this ingredient. Also, look out for fast food restaurant soups that may contain this salt, especially Asian fusion chains.
Preservatives and Additives
Universally considered as some of the most unhealthy ingredients in soups. Preservatives and additives are things you don’t want to have in your soup. While they do extend shelf life and help maintain flavor, they can cause health issues, allergic reactions, bloating, and more. Most ingredients on the list are preservatives and additives, but I’ve given them special attention to avoid them. Artificial Food Coloring, Sodium Nitrite, and Xanthan Gum are some common varieties of these products.
Hydrogenated Oils
You’ll find most canned soups with unhealthy ingredients, but none more so than Hydrogenated oils. These include partially hydrogenated oils. They’re used to extend shelf life but are packed with trans fat, which can raise LDL (bad) cholesterol levels while lowering HDL (good) cholesterol. The risk of heart disease, cardiovascular issues, inflammation, and insulin resistance are all increased when consuming this ingredient.
📌 Popular Healthy Canned Soup Brands
Try Some Vegan Canned Soups:
Progresso
- Reduced Sodium Chicken Noodle Soup: A comforting classic with less sodium.
- Vegetarian Lentil Soup: A hearty and filling option made with lentils and vegetables.
- Organic Tomato Basil Soup: A flavorful blend of tomatoes and basil in a rich broth.
Health Valley
- Organic No Salt Added Vegetable Soup: A wholesome vegetable soup without added salt.
- Organic Chicken Noodle Soup: A classic chicken noodle soup made with organic ingredients.
- Lentil Soup: A nutritious and hearty lentil soup that’s low in fat.
Campbell’s Well Yes!
- Roasted Red Pepper and Tomato Soup: A flavorful twist on classic tomato soup.
- Chickpea and Kale Soup: A hearty and nutritious blend rich in plant-based ingredients.
- Chicken Noodle Soup: A comforting classic that features chicken, noodles, and a savory broth.
Amy’s Kitchen
- Organic Chili Stew: A hearty and flavorful blend of organic beans, tomatoes, and spices.
- Light in Sodium Minestrone: A hearty vegetable and bean soup with reduced sodium.
- Organic Lentil Soup: A nutritious blend of lentils and vegetables, packed with flavor.
Pacific Foods
- Organic Tomato Soup: A rich and creamy tomato soup made from organic tomatoes.
- Organic Butternut Squash Soup: A smooth and flavorful soup with a hint of sweetness.
- Organic Vegetable Soup: A hearty vegetable soup packed with nutrients.
💡 FAQs
Canned soups are typically considered highly processed because of the methods used in their production. While some canned soups may contain whole ingredients and be less processed, many varieties are high in sodium and lacking in fresh nutrients compared to homemade versions.
MSG (monosodium glutamate) is used to enhance flavor but can cause headaches, nausea, and other symptoms in some people. Though considered safe by most regulatory agencies, sensitive individuals should avoid soups containing MSG.
Canned soup can be unhealthy due to its often high sodium content, sugars, preservatives, and artificial flavorings, which can detract from its nutritional value and lead to unhealthy eating habits.
High sodium levels can lead to increased blood pressure, which raises the risk of heart disease and stroke. A single can of soup can contain almost your entire daily recommended sodium intake. Always check the label and choose low-sodium options to keep your salt intake in check.