These hidden health killers affect all types of soup. Even those delicious soup sides you added may contain all sorts of bad. But what are these unhealthy ingredients in soup you need to avoid? Some unhealthy soup ingredients are artificial preservers, added sugars, high sodium, and hydrogenated oils. But what are these, and what else lies within what you eat? Let’s find out!
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💡 Unhealthy Ingredients in Soups
High Sodium (Salt)
Tons of canned and packaged soups are loaded with sodium, with most brands having about 800 milligrams per serving. The American Heart Association recommends limiting sodium intake to about 2,300 milligrams per day. Overconsumption of sodium can lead to high blood pressure and an increased risk of heart disease and stroke. You could even use some ways to make soup less salty if you’ve oversalted your food. While it won’t reduce the salt levels, it will neutralize the taste.
Artificial Preservatives
Artificial preservatives are the hidden killers of healthy living. Ingredients like sodium benzoate, potassium sorbate, and other artificial preservatives are often added to extend the shelf life of soups. While they do help prevent spoilage, certain preservatives may be linked to healthy conditions like allergic reactions, hyperactivity in children, and potential long-term health risks. Frequent consumption of these ingredients can put you at risk, so look for more natural ingredient combinations.
Added Sugars
Sugar = Not healthy. These words have always been associated with each other, and for good reason. Some soups, particularly those with a tomato base, contain added sugars to balance acidity or flavor. Often several grams of sugar per serving. Excessive consumption is associated with weight gain, insulin resistance, and an increased risk of chronic diseases such as diabetes and heart disease.
Hydrogenated Oils
These are a no-no. Some health organizations even advise avoiding trans fats altogether. You can find them in some cream-based soups and packaged broths. Hydrogenated oils are a source of trans fats, which are created by adding hydrogen to liquid oils to make them solid. Trans fats are known to raise bad cholesterol (LDL) levels while lowering good cholesterol (HDL). This significantly increases the risk of heart disease, stroke, and type 2 diabetes.
Cream or Heavy Dairy
Saturated fat. These are a really unhealthy ingredient in soup. All dairy products have it. Cream-based soups, such as bisques or chowders, often contain significant amounts of heavy cream or high-fat dairy products. While they’re great ways to make soup creamy, regular intake will raise “bad” LDL cholesterol in your blood, causing heart disease, weight gain, and even stroke. Go for fat-free options like skim varieties.
Processed Meats
Fresh meat is the perfect healthy addition to soup, but they do have a more unhealthy cousin. Processed meat like ham, bacon, salami, and sausages can add some tasty flavor but carry heavy doses of sodium, nitrates, and unhealthy fats. These are linked to an increased risk of heart disease, certain cancers, and other chronic conditions. The World Health Organization has even classified processed meats as a Group 1 carcinogen. A carcinogen is a substance, organism, or agent capable of causing cancer.
Refined Carbohydrates
Soups with added soup toppings like white pasta or bread can offer little nutritional value compared to whole grains. Refined carbohydrates are one of the unhealthiest ingredients in soup. These are stripped of their healthiness, like fiber and essential nutrients, during processing. This can cause rapid digestion and increased hunger, leading to overeating. Whole grains are a much better choice as they provide more fiber.
📌 Popular Healthy Canned Soups
Some great vegan canned soups you can try:
Amy’s Organic Black Bean Soup
This hearty soup is packed with protein-rich black beans, fresh vegetables, and a blend of spices, offering a zesty flavor profile that’s both satisfying and nourishing. Made with organic ingredients.
Progresso Vegetable Classics Soup
A delightful medley of garden vegetables in a flavorful broth, this soup is low in calories and rich in nutrients. With no artificial flavors or preservatives.
Health Valley Organic Lentil Soup
This organic lentil soup is a comforting blend of lentils, carrots, and spices, delivering a rich source of fiber and protein. It’s low in sodium and made with healthy ingredients.
Pacific Foods Organic Butternut Squash Soup
Creamy and subtly sweet, this soup is made from organic butternut squash, vegetable broth, and a hint of spices. It’s vegan, gluten-free.
🧐 FAQs
Eating high-calorie, high-fat soups can hinder your weight loss efforts. Soups loaded with starchy vegetables, pasta, or rice add unnecessary calories. Opting for brothy soups with lots of vegetables and lean protein can aid in weight loss by keeping you full without overloading on calories.
Soups with cream bases, like cream of mushroom or clam chowder, are particularly fattening. They often come loaded with calories and high levels of saturated fats. Campbell’s Baked Potato with Cheddar and Bacon Bits is an example, packing 190 calories and 9 grams of fat per serving.
High sodium content, presence of saturated fats, and added sugars make certain soups less healthy. Condensed soups and those containing cream or cheese bases are typically higher in unhealthy components. Ingredients like processed meats and refined carbohydrates further degrade the nutritional value.