Healthiest Canned Soups When the weather gets cold, everyone wants soup, but not everyone has time to make it. If you’re lacking in culinary motivation, there are plenty of soup options in grocery store aisles, from cans to Tetra Packs to frozen choices. But canned soup doesn’t have the best reputation, especially regarding sodium levels.
We got a little closer to cardigans and wondered about the possibility of a hot lunch, interviewing nutritionists to find out what they think of the soup and what they look for when stocking up for the cold days.
First of all, soup is something foodies love. “A good soup makes everything perfect,” says dietitian nutritionist Amanda Frankeny. And she’s not opposed to things pack by hand.
“It’s a time saver,” Frankeny said. “During busy workdays, when illness strikes, or when a busy fall schedule takes over, I’m sometimes in the mood for some soup from my pantry.”
At a busy time of year, canned soup can be a lifeguard. Many people get so unfocused with work that they hop on meals. “Having soup on hand can help reduce the burden of preparation and can help stabilize your blood sugar if you do it at the right time.”
What is the Healthiest Canned Soup?
- Campbell’s Well, Yes!
- Organic Split Pea & Uncured Ham Soup from Pacific Foods.
- Good & Gather Chicken Tortilla Soup.
- Amy’s Organic Black Bean Vegetable Soup.
- Healthy Valley Organic No Salt Added Lentil Soup.
Scouting For Sodium
The American Heart Association inspires people to limit sodium to no more than 2,300 milligrams per day, as noted by Frankeny. “There are tons of low-sodium soups on the market, and many taste the taste,” he added.
Jones said that packaged foods, including soups, comprise the bulk of many people’s sodium intake. And that can be a concern. “High sodium diets are related with an increased risk of emerging high blood pressure, which is a foremost cause of stroke and heart disease,” he said.
“When reading labels, a general rule of thumb: 5% DV [Daily Value] or less sodium per portion is cautious low, and 20% DV or more sodium per serving is careful high,” Jones explained. “Look for words like ‘no added salt’ and ‘low sodium.’ Your best bets are hearty, broth-based soups with colorful vegetables, whole grains, and beans.”
Packaged soups can be rich in sodium, so be careful. Packaged soups are loaded with sodium, infrequently up to 1,000 milligrams per share. That could be nearly half of your sodium goal for the day. Also, watch out for components that may be less healthy, such as bacon, cream, and cheese.
Make Sure It’s Filling
“If your soup is going to be a meal, make sure it has plenty of protein and fibre,” Gorin says. Rissetto added, “A tomato soup, while delicious, won’t stop you, so soups that contain beans or chicken are my favourites.”
“Fat is essential if the soup is just your meal,” Amer said. “Fat is digested slowly to keep you full longer.”
Now that you have chosen, do not hesitate to personalise your bowl. “If you need more flavour, add your ingredients, like a splash of citrus juice or zest, vinegar, caramelised vegetables, herbs, or a tablespoon of tomato paste,” Frankeny said. “If you need to reduce the saltiness of your average soup, add water or extra fresh or frozen vegetables to the mix.”
“Fun and satisfaction are top priorities,” Frankeny said. “Permit yourself to eat the foods you love, including soup. If health is your priority, you can always find something to satisfy your hunger and warm your bones.
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