Broths and soups: what are the best options for health?

Hmmmm, chill has arrived, the season of broths and soups It’s open and nothing better than something warm and tasty at this time, isn’t it? Social networks are full of options for restaurants and festivals with broths and soups and the demand is always very high, doesn’t your mouth water? What if you make a homemade soup? I’m sure it will be wonderful!

Broths and soups are nutritious and provide delicious flavors. There are broths and soups for all types of palates and tastes, thinner, creamier, stronger, softer, fattier, lighter, less caloric, more caloric, and it all depends on how and with what they were prepared.

That’s why soups and broths differ greatly on the question of their nutritional information, as there is a wide range of ingredient choices to use.

What is broth, soup and cream?

Soups, broths or creams? (Source: Shutterstock)

  • Broth: is the liquid obtained by cooking meat, chicken, fish, vegetables;
  • Soup: is the set of several foods cooked with the broth;
  • Cream: it is thicker because it contains sour cream or is thickened with roux (mixture of flour and butter).

What are the benefits of soup? Is she really nutritious?

  • It is easy and practical to do;
  • It has low cost;
  • It is easily digested;
  • It generates satiety, even more the soup being rich in fibers;
  • It can be consumed as a starter, thus decreasing the appetite for the rest of the meal;
  • It is easy to ingest, especially for people with problems in the consumption of other types of food;
  • It provides a wide variety of nutrients, vitamins, minerals, carbohydrates, lipids, proteins and fibers;

the soup is super nutritious because it is a dish rich in variety of foods, but many of these nutrients are lost during its cooking, made at high temperature. Therefore, depending on the cooking method, these foods can have significant nutritional loss, so we cannot live on soups or liquid diets, because they will not offer the nutrients we need for individual needs.

What can be put in soup?

The(Source: Shutterstock)

The great advantage of making a soup is that you can create it the way you prefer and the options are diverse. So, these are some examples of ingredients that we can use in a soup:

  • broths: chicken, meat, vegetables;
  • Spices: garlic, onion, pepper, thyme, bay leaf, oregano, salt;
  • Vegetables: zucchini, chayote, tomato, onion, carrot;
  • Sheets: cabbage, watercress, spinach;
  • carbohydrates: potato, pasta, rice, manioc, sweet potato, manioc;
  • legumes: beans, string beans, lentils, peas;
  • proteins: chicken (shredded or cubed), meat (muscle, etc.);
  • fats: oil, butter.

How to make a healthier soup?

A healthier soup must have nutritional balance, which is nothing more than variety and quality of foods that provide the necessary macro and micronutrients. So, to have the best result and a healthier product, just add the correct amount of salt and avoid the use of ready-made broths and seasonings (as they are very rich in sodium); and decrease the amount of fats, such as oil, olive oil, cheeses and cream.

Invest in flavors — season well with onions and garlic, make your own beef, chicken, vegetable stock, or even a mirepoix (broth containing carrots, celery, celery and onion). If your intention is to have a lighter meal, less caloric and with more fiber, choose the traditional vegetable soup and don’t just make liquid soups, shakes, but prefer a more “piecey” soup to give you more satiety.

And the ready-made soups?

The(Source: Shutterstock)

Ready-to-eat soups are a great choice for when you’re on the run and don’t have time to prepare some food or need to take some kind of meal somewhere, but make no mistake, they’re not healthy at all. According to the Food Guide for the Brazilian population, ready-to-eat soups are industrialized products that have many additives, in addition to a large amount of salt, fat, flavorings, preservatives, considered poor in nutrients.

Let’s see and analyze some of the most famous broths we consume?

bean broth

Wonderful broth, whose main ingredient, of course, is beans, which has carbohydrates, fibers, proteins and is a source of iron and lysine (essential amino acid).

Green soup

TheGreen soup. (Source: Shutterstock)

A heavier, slightly fatty broth. The main ingredients are cabbage, potatoes and pepperoni.

Onion, pea, heart of palm, cheese cream

Here we are talking about a heavier, fatty and caloric meal, and all this because milk cream or roux, made with butter and flour. Creams are more suitable for colder days when the body “asks” for more fatty foods by increasing energy expenditure.


TheMinestrone. (Source: Shutterstock)

A great Italian classic that is also super complete. It can contain white beans, carrots, potatoes, tomatoes, pasta etc.

Chicken soup

The famous soup is one of the most complete and with the widest variety of foods that we can find. It contains chicken, carrots, potatoes, rice and is very well seasoned with garlic, onions and celery. In this case, it is a soup that has greater nutritional value, with potatoes and rice as sources of carbohydrates, chicken as protein and broth as a source of fat. It’s a complete meal.

manioc soup

Also called baroa potato, cassava is an excellent complex carbohydrate slowly absorbed by our body, avoiding glycemic peaks and giving satiety for a longer time.


TheGazpacho. (Source: Shutterstock)

Despite being a cold soup, it is also a good choice. It is mainly composed of tomato, some vegetables and is very well seasoned. It’s a strong, but non-greasy soup and rich in lycopene — found in tomatoes — an excellent antioxidant.

missochiro soup

Traditional Japanese soup made with miso, a fermented soybean paste dissolved in dashi (fish broth). It is a soup that contains higher sodium content because of the miso.

pumpkin with meat

Made with a complex carbohydrate, pumpkin, in addition to satiety, has many minerals in its composition, such as calcium, magnesium, potassium, phosphorus and vitamins A and C. Meat is a great source of protein.

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