Chilled Soups: Your Secret Weapon for Summer Weight Loss
Beat the Heat and Slim Down with Cold Soups
When the mercury rises and temperatures soar, the last thing most people crave is a steaming hot bowl of soup. However, chilled soups can be a refreshing and satisfying option during the dog days of summer. Not only do cold soups help cool you down, but research suggests they may also be an effective weight loss aid.
Studies have found that eating a low-calorie soup before a meal can help reduce overall calorie intake by around 20%. Whether hot or cold, broth-based soups seem to have an appetite-suppressing effect that can support your weight loss goals over time. So why not try incorporating some chilled soups into your summer menu?
The Nutritional Power of Cold Soups
Many popular cold soup recipes feature fresh vegetables as the star ingredients. Gazpacho, the quintessential chilled soup, is packed with tomatoes, cucumbers, peppers, onions, and garlic. Borscht, another classic cold soup, gets its vibrant hue from beets. Fruit-based chilled soups, like melon or berry, are also common.
The high water content in these raw ingredients makes cold soups very hydrating, which is essential in hot weather. The fiber from all the intact produce helps you feel full and satisfied. And since the veggies and fruits are typically raw or only lightly cooked, cold soups retain more vitamins, minerals, and beneficial plant compounds compared to their hot counterparts.
"Gazpacho is a delicious and unique soup, rich with the flavors of tomato, cucumber, red pepper, red onion and garlic, with a twist of vinegar," says Dr. William Li, author of "Eat To Beat Disease." "Each of these ingredients is packed with natural chemicals called bioactives that can activate the body's health defense systems improving circulation, protecting against DNA damage, and building immunity."
Whip Up Your Own Chilled Creations
Making your own cold soups is a great way to utilize the bounty of peak-summer produce. Juicy tomatoes often form the base, but you can experiment with other veggies, fruits, broths, or even Greek yogurt for a protein boost and creamy texture. Toss in herbs, spices, citrus, or vinegars for extra flavor dimensions.
For a simple no-cook tomato soup, Dr. Li suggests chopping ripe tomatoes into quarters and marinating them with basil leaves, a splash of balsamic vinegar, and a drizzle of honey for a few hours. Then just blend until smooth and serve with a dollop of yogurt.
Other options include chilled cucumber-avocado soup, white gazpacho made with grapes and almonds, or watermelon soup with mint and feta. The combinations are endless! Aim for a variety of colors to maximize the phytonutrient diversity.
Chill Out with These Cool Soups
Next time a heat wave hits, consider whipping up a batch of refreshing chilled soup. It's an easy way to pack several servings of produce into your diet while staying cool and hydrated. The high fiber and water content will fill you up with minimal calories, making it an ideal addition to your summer weight loss plan.
Start your meals with a cup of gazpacho or experiment with fruity blends for a sweet treat. Chilled soups make excellent appetizers, snacks, or light meals. You can even portion them into mason jars for a portable, picnic-friendly option.
So what are you waiting for? Dust off your blender and get choppin'! Your tastebuds and waistline will thank you. Here's to savoring the flavors of the season, one spoonful at a time.
