Summer is a time of abundant vegetables available locally grown at reasonable rates. Through the hot summer and into fall farm stands dot America’s byways as local growers bring to the public a wealth of freshly grown vegetables, berries and fruits. People who control their weight with bariatric weight loss surgery (WLS) can benefit from a stop at the farm stand for fresh veggies to change into healthy soup.
A recent study suggests that those who include a daily dose of soup in their diet are more likely to shed weight and maintain a healthy weight than people who don’t enjoy soup in their diet. A homemade vegetable soup is considered a low-energy-density food that’s full of fiber, vitamins, and nutrition. It’s low-energy since the calories (energy) from the meals are low compared to the amount of the food. For instance, a 1-cup serving of vegetable soup is seldom more than 100 calories, depending on the amount of fat used in prep. On the other hand a 1 cup serving of ice cream includes 300 calories which makes it a high-energy-density food with little nutritional value.
The research found that soup as a first class, or a mid-morning or mid-afternoon snack, is filling to the point that additional calorie intake through the day reduces. It’s thought that soup helps maintain satiation since the fiber from vegetables slows digestion. Additionally, carbohydrates from homemade vegetable soup are normally low-glycemic and don’t negatively affect glucose response in precisely the identical way simple processed carbohydrates do. Because of this our metabolic process is steady and we don’t feel a power surge or drop that’s often experienced when eating simple carbohydrates.
Many weight loss surgery patients who complain of carb-cravings discover that eating a 1-cup serving of soup is a powerful way to stop those cravings and curb feelings of head-hunger. People who feed head-hunger with easy processed carbohydrates tend to consume more calories without satiating these cravings. This eventually contributes to weight reduction, even after weight loss surgery.
A fantastic home made vegetable soup could be put together quickly and keeps for up to a week refrigerated. Consider soup making as a set of layers, beginning with savory garlic and onions. Heat a healthy monounsaturated fat such as olive oil over moderate heat. Add one chopped onion and a hand of minced garlic and stir and cook until tender and translucent. While the garlic and onion cook wash and chop the veggies for your soup. Select fresh seasonal vegetables which are crisp and unblemished. Vegetables that are good in the summer soup contain zucchini and summer squash, fresh tomatoes, green beans, carrots, turnips, spinach, napa cabbage, green onions, and fresh herbs. Fill the soup kettle with as many fresh vegetables as you like, add the herbs during the last minutes of cooking.
For liquid include low-sodium vegetable or chicken broth, tomato juice, or experienced vegetable juice like V8 diluted with water. Simmer the liquid and vegetables just until the vegetables are tender and flavors combine. For weight loss surgery patient a thick soup is desired to offer a denser meal and prevent a slider food that slips through the stomach pouch too fast. Portions should be carefully quantified at 1-cup per serving and this should be consumed in 15 minutes or less. Taking more time to eat soup will lead to greater consumption and a decreased sense of fullness.
Generally speaking, a 1 cup serving of vegetable soup provides 3 grams of protein and 15 g of healthy carbohydrate along with fiber and valuable phytonutrients including vitamins, minerals, and antioxidants. While our dietary focus on weight loss surgery is to consume a high protein diet, a freshly made vegetable soup is a healthy nutritional supplement to this diet. Vegetables are known to decrease the risk of several cancers, cardiovascular disease and stroke and fortify the immune system. For many with weight reduction surgery raw vegetables or salads can cause gastrointestinal distress, but most WLS patients report a high tolerance for vegetable soup.