Linda Lazarides - The Big Healthy Soup Diet - Nourish Your Body and Lose up to 10lbs in a Week

Mattes R. Physiol Behav. 2005 Jan 17;83(5):739-47.

2003 Study at the New York Obesity Research Center, St. Luke’s-Roosevelt Hospital Center, New York, USA

Cholecystokinin (CCK) is a gut hormone that plays a role in satiety (feeling full). Levels of CCK rise after a meal, and this helps us to feel full. The researchers wanted to test whether soup quenches appetite by stimulating higher levels of CCK. They measured plasma CCK levels in eight healthy, non-obese men and women before and after eating 800 grams of tomato soup, followed 30 minutes later by 300 grams of a yoghurt shake. Appetite ratings were compared with CCK levels. It was found that eating soup significantly increased plasma CCK levels within 30 minutes in all subjects combined. Interestingly, the women’s average CCK levels were significantly higher than the men’s. The researchers concluded that eating soup may be especially beneficial for women who want to lose weight.

Nolan L.J. and colleagues. Nutrition. 2003 Jun;19(6):553-7.

Research has shown that adding water to foods can lead to reductions in the number of calories consumed. This study aimed to find out how water affected appetite when served separately with food or incorporated into food. Seventeen minutes before lunch, 24 women were fed one of three starters: (a) chicken-rice casserole, (b) chicken-rice casserole served with a glass of water, (c) chicken-rice soup. All the starters contained the same number of calories. The soup contained the same ingredients (type and amount) as the casserole that was served with water. The researchers found that turning the casserole into soup by adding water to it greatly increased fullness and reduced hunger. The equivalent amount of water served in a glass with the food did not aid fullness. Calorie intake at lunch was much less after the soup compared with after the casserole, whether water was served with the casserole or not. The test subjects did not compensate at dinner for eating less lunch.

Rolls B.J. and colleagues. Am J Clin Nutr. 1999 Oct;70(4):448-55.

Twelve lean and ten overweight young men were given a starter consisting of (a) vegetables and water, or (b) pureed and strained vegetable soup, or (c) chunky vegetable soup. The soups were of the same composition and volume; only the size of the solid pieces and the distribution of nutrients between solids and liquid were different. All the starters were found to reduce hunger and subsequent food intake, but the chunky soup had the most pronounced effect. The researchers concluded that there may be special benefits in using chunky soups as part of a weight-loss programme.

Himaya A. and colleagues. Appetite. 1998 Apr;30(2):199-210.

The consumption of dietary fibre is known to prolong the feeling of fullness, but it was not known how. In this study on eight male volunteers, three per cent guar gum (a type of mucilage fibre similar to psyllium husks) was added to high-fat and low-fat soups. Guar gum delayed the emptying of the stomach for both types of soup, but the delays in the return of hunger and decline of fullness were far greater for the fatty soup. The fibre appeared to work by slowing absorption and prolonging the presence of nutrients in the intestines.

French S.J. and colleagues. Am J Clin Nutr. 1994 Jan;59(1):87-91.

Three different starters—tomato soup, melon or cheese on crackers, all with the same number of calories—were served just before the main course. Soup was found to reduce the amount of food eaten in the second course much more than the other starters. The researchers concluded that eating soup could be beneficial in weight-reduction programmes.

Rolls B.J. and colleagues. Appetite. 1990 Oct;15(2):115-26.

We all know that you are what you eat, and how important it is to eat vegetables. But that’s not always as easy as it sounds. Some people find vegetables too bland, and children may refuse them altogether. But do you know anyone who doesn’t like soup? Soup can help you and your loved ones reach a ripe old age without too many visits to the doctor. A single portion of soup can hold a lot of power foods which protect you with antioxidants, flavonoids, essential fatty acids and dietary fibre. For instance, a soup made with tomatoes, beans, garlic, onions, parsley and shredded dark green leaves (cabbages, collards or spring greens, Brussels tops etc.) can:

Help to prevent heart disease and cancers (tomatoes, parsley, green leaves)

Lower cholesterol (beans and garlic)

Fight viruses (onions)

As regards preparing such a soup, the only limit is your imagination!

Add lemon juice if you like your soup tart and zingy

Or some Tabasco sauce or cayenne pepper if you prefer it spicy

Or purée the soup and add a teaspoon of cream and some Parmesan cheese

Can something so delicious really prevent ill-health? Don’t take my word for it; have a look at the research summaries at the end of this chapter (page 46). They are just a few examples of the many scientific studies that prove the tremendous health benefits of eating fruit and vegetables. They’re so much easier to eat when you make them into soup! All the studies come to the same conclusion: the more fresh fruit and vegetables you eat, the less likely you are to get clogged arteries, high blood pressure, heart attacks and cancers. It’s as straightforward as that. Once we had to take it all on trust that these major health problems (and the disabilities they bring) were food-related. Now it is no longer just naturopaths and alternative medicine specialists who are telling us these things, but doctors and scientists as well.

Next we need to ask ‘How much is enough?’ When I mention green vegetables, for instance, so many people say ‘I do eat greens so I must be okay.’ Then I discover they last ate them several weeks ago. This is actually a low frequency and puts the person in a high disease-risk category. If you really want these power foods to protect you, consider eating them every day. As you can see from the summaries on page 46, researchers recommend consuming 400-600 grams (1-1 ½ lbs) of fruit and vegetables per day. It’s so easy when you add them to soup!

Good soups to start with are Soup 1: Apple, almond and cardamom soup with sheep’s yoghurt, Soup 13: Traditional Ukrainian borscht, and Soup 34: Brown lentil soup with roasted sweet peppers and apricots. Or just work your way through the whole book to discover your favourite recipes, and put them on your daily menu!

Of course if you smoke, take no exercise, eat too much salty, fatty or sugary food and drink too much alcohol, then it is much harder for good foods to protect you. After all, no matter how much good quality engine oil you put in your car, it will still break down if you put the wrong fuel in the tank!