Liquid gold: scientists named the healthiest soup
The absolute benefits of soup have recently been questioned, and there is a rational grain in this. However, according to doctors, the complete rejection of liquid for lunch does not stand up to criticism. Izvestia figured out which soups are the most nutritious and healthy, which ones are better to give up so as not to harm your health, and whether you can stretch your stomach with soup.
Cabbage soup, vegetable soup or chicken broth
Soups play an important role in a balanced diet, as they provide the body with essential nutrients, help maintain water balance and help improve the digestive process, recalls Candidate of Technical Sciences, Director of the Institute of Applied Biotechnology and Food Engineering. Academician of the Russian Academy of Sciences I.A. Rogov, ROSBIOTECH University Dmitry Kulikov.
— The most useful dishes are those that contain a variety of vegetables, lean meat or fish, and legumes. The ingredients should be minimally processed. Such dishes provide the body with important nutrients, maintain water balance and contribute to the normalization of digestion, — says Dmitry Kulikov.
So, vegetable soups contain a large amount of vitamins, minerals and fiber, therefore they contribute to the proper functioning of the intestines. Chicken broth, light and nutritious, restores strength, provides the body with amino acids and minerals, strengthening the immune system.
— Sea fish soup with omega-3 fatty acids, protein, vitamin D and iodine helps protect the heart and promotes thyroid function. Cabbage soup from sauerkraut, thanks to probiotics and antioxidants, has a positive effect on the intestinal microflora and overall well—being," Kulikov continues.
According to the scientist, bean soups contain a lot of vegetable protein, fiber, iron, magnesium and folic acid, which helps digestion and maintain optimal blood sugar levels.
According to gastroenterologist and nutritionist Elvira Beleva, bone broth has a positive effect on the digestive system. During cooking, collagen is released from the bones and converted into gelatin, which contains the beneficial amino acids glycine and proline.
— Glycine supports the health of the gastrointestinal tract by reducing inflammation and promoting the restoration of the gastric mucosa. It envelops the gastric mucosa, as if it lubricates it. This promotes healing, helps in the treatment of the so-called leaky gut syndrome ("leaky gut"), which increases the permeability of the intestinal wall, says the gastroenterologist.
And proline promotes skin regeneration, synthesis of thyroid hormones, accelerates metabolism, strengthens the immune system.
— Bone broth also contains many essential minerals, including calcium, magnesium, and phosphorus. They play an important role in the work of many biochemical processes of the body," says Elvira Beleva.
The gastroenterologist emphasizes that cartilage tissues contain chondroitin sulfate and glucosamine, which are beneficial for joint health and have anti-inflammatory effects.
— However, it is worth remembering that although bone broth can promote the health of the digestive system and the healing of the gastric mucosa, it is not a panacea, but its effect is individual for different people. It is necessary to consider such a broth as part of a general nutrition or treatment plan agreed with a doctor, warns Elvira Beleva.
The most harmful soup
From the point of view of doctors and scientists, some types of soups can pose a health hazard, especially if a person has chronic diseases or allergies.
— For example, spicy soups such as the popular Thai tom yam can irritate the gastric mucosa and worsen symptoms in patients with gastritis or peptic ulcer disease. Therefore, it is undesirable for patients with diseases of the gastrointestinal tract (GIT) to consume such soups, warns Dmitry Kulikov.
Soups with a high content of saturated fats, salt or sugar are usually the most harmful, Elvira Beleva emphasizes. For example, creamy soups or a first course based on fatty meat broth. Unless absolutely necessary, you should not eat soups with a lot of added preservatives, for example, packaged or ready-to-eat store-bought ones. Soups from sachets and stock cubes contain a lot of salt, flavor enhancers and preservatives.
— Too salty dishes can harm people with high blood pressure or kidney disease. Excessive salt intake leads to fluid retention in the body, which increases the load on the cardiovascular system and causes swelling, explains the scientist.
According to Kulikov, fatty meat broths, especially those based on pork or lamb, contain saturated fats and cholesterol, which increase the risk of atherosclerosis and heart problems. Their frequent use is not recommended for people with high cholesterol and predisposition to cardiovascular diseases. The scientist refers to such soups as shurpa, fo-bo, solyanka and other dishes.
— Seafood soups can pose a serious threat to allergy sufferers. The reaction can manifest as itching, rash, swelling, and even anaphylaxis, says Kulikov. — In general, for the safe use of any product, it is important to take into account individual health characteristics and existing medical recommendations.
Do I need to drain the first broth
To prepare the right soup, it is important to consider several points that will help make the dish not only tasty, but also healthy, Kulikov believes. One of the main questions for novice housewives is whether to drain the first broth when cooking meat.
— This technique is practiced by many chefs, especially when preparing soups based on fatty meats such as pork or lamb. During the initial cooking, various impurities and fat get into the broth, which can degrade the quality of the finished dish. Draining the first broth allows you to get rid of excess fat and ensure the purity of the taste of the final product," says Dmitry Kulikov.
As for the benefits of soup with meat broth, much depends on the choice of meat. Low-fat varieties, such as chicken breast or veal, provide the body with protein, B vitamins, iron and other valuable elements, the expert emphasizes.
— However, if fatty meat is used, the soup may contain excessive amounts of saturated fats, which can reduce its benefits. That is why it is preferable to choose light versions of meat broth," Kulikov comments.
The order in which ingredients are added also plays an important role in maintaining their nutritional properties. Root vegetables such as potatoes or carrots are put in the pan earlier because they take longer to cook completely, explains the scientist. But it is better to add onions and herbs towards the end of cooking in order to preserve their flavors and useful substances.
— It is optimal to salt the dish at the very end of the cooking process. This allows you to control the taste and prevent over-salting, given that salt tends to concentrate in the dish during cooking. Early addition of salt can also slow down the softening process of some vegetables, such as potatoes, which affects the consistency and taste of the finished soup, says Dmitry Kulikov.
Why can't you eat mashed potatoes often?
As for mashed soups, on the one hand, they have a number of advantages, the scientist notes. Due to their soft consistency, such dishes are easier to digest by the body, which makes them an excellent option for people with a sensitive digestive system. This structure helps to preserve most of the vitamins and trace elements contained in the ingredients, as they undergo minimal mechanical processing.
— However, there is a downside to the coin. The constant consumption of mashed soups can lead to a decrease in the load on the dental system, which in the long term will negatively affect its condition. In addition, in case of abuse, the normal functioning of the intestine may be disrupted, since coarse fiber, necessary for stimulating motor skills, is practically absent in mashed soups, the expert explains.
Therefore, although mashed soups are quite acceptable in the diet of healthy people, the scientist does not advise making them the basis of daily nutrition. The best approach is to alternate this dish with traditional soups and clear broths containing pieces of vegetables and meat. Then the body will receive all the necessary nutrients and the proper functioning of the digestive system will be ensured.
Is it possible to stretch the stomach
Opponents of the first course believe that the soup stretches the walls of the stomach, while supporters insist that gastritis can be earned without liquid. According to Dmitry Kulikov, the first statement is partly true. Indeed, liquid food fills the stomach faster, causing a temporary increase in its volume. In addition, a large amount of soup lowers the acidity of the stomach, which slows down digestion.
— This is due to the enzyme pepsin, which is active mainly in an acidic environment. Pepsin breaks down proteins into peptides, playing a key role in the initial stage of protein digestion. When the acidity of gastric juice decreases (for example, due to food dilution), pepsin activity decreases and the process slows down. As a result, food stays in the stomach longer, which can lead to a feeling of heaviness and bloating," comments Dmitry Kulikov.
However, everything requires a sense of proportion. For most healthy people, there is no risk if portions remain moderate. Problems can arise only with systematic overeating, when excessive stretching of the stomach can become a factor of discomfort or even affect appetite, the expert emphasizes.
But gastritis is a disease caused by a complex of factors such as bacterial infections, stress, malnutrition and genetics.
— The lack of soups in itself is unlikely to be the only cause of gastritis. However, it can to some extent contribute to the creation of conditions conducive to this disease, as the warm liquid stimulates the secretion of gastric juice, softens the aggressive effects of harder and greasier foods and improves the digestion of subsequent meals, says Dmitry Kulikov.
Thus, both hypotheses have a rational basis, but they are not absolute truths. The health of the stomach depends on a number of factors, including the general diet, diet and individual characteristics of the body. Moderate consumption of soups will not lead to stretching of the stomach, and avoiding the first courses by itself does not cause gastritis. The main thing is to adhere to a balanced diet and monitor the individual reactions of the body to food.
How to store soup
From the point of view of safety and preservation of nutrients, it is not recommended to store ready-made soup in the refrigerator for more than 3-4 days, according to gastroenterologist Beleva. The soup should be cooled to room temperature for two hours after cooking, and then put in the refrigerator to minimize the risk of bacterial growth.
— The first course can be eaten both in the morning and in the evening. The use of soup is not limited to a certain time of day. This is a versatile dish that can be well suited for any meal," the gastroenterologist summed up.
But a complete rejection of soups and eating only second courses can lead to a lack of vitamins and minerals, especially if the usual diet is poor in vegetables.
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