1. Clam chowder
Clam chowder, especially New England clam chowder, can cause you to exceed your daily calorie allotment and gain weight. Similar to cream-based soups, clam chowder also has a cream base.
"The base for clam chowder is typically full-fat milk and butter. These ingredients are filled with fat, sodium, saturated fat, and calories," Feder warns, "This is what makes the soup so creamy and flavorful. This will set you back hundreds of calories for the day and more than likely prevent you from losing weight."
"I recommend staying away from chowders, bisques, cheesy soups, bread bowls, and potato-based soups," he continues. "These types of soups are typically loaded with calories, fat, saturated fat, and sodium. The best way to make these healthier is to use reduced-fat creams, cheeses, and milks. This can help cut calories down significantly."
2. Cheesy and loaded soups
In addition to creamy soups like chowder, cheesy soups are another major culprit of weight gain you might want to leave out of your bowl–which makes sense, because cheesy and creamy typically go hand in hand. Additionally, cheesy soups are typically “loaded” with other unhealthy ingredients, which only adds fire to flame in terms of calories and other factors that lead to weight gain.
This is why Novoshielski says you should steer clear of “cheesy and loaded soups, like broccoli cheddar or loaded baked potato.”
Cheese itself should be eaten in moderation and can pack in unnecessary calories–but think about the other toppings you typically add to creamy broccoli cheddar and potato soup. “Extra cheese, bacon bits, and sour cream that come standard with these soups provide a lot of extra calories,” Novoshielski points out. And, let’s be honest, plain potato soup doesn’t quite hit the spot–so it may be better to just skip it altogether.
3. Canned Soups
When you're in a pinch, canned soups often serve as an ultra-convenient meal. All you need to do is heat 'em up! However, it's important to remember that what you gain in convenience, you typically lose in nutrients. Canned soups are highly processed, which means that not only are they lacking in nutritional value, but they're also loaded with additives. Manufacturers frequently incorporate generous amounts of salt into these products to prolong shelf life and enhance taste. Regular consumption of such soups can result in heightened sodium intake, potentially causing water retention and elevated blood pressure, among other risks. This surplus sodium absorption over time may become a contributing factor to weight gain as the body retains more fluids.
Sabat underscores the consequences of elevated sodium consumption, stating, "Excessive sodium intake can lead to water retention and an increase in blood pressure, which may contribute to heart problems and overall health issues. Moreover, high sodium intake can induce thirst, prompting increased fluid consumption. If one responds to thirst by consuming sugary or high-calorie beverages, it can further contribute to weight gain." Yikes! You're better off sticking to homemade varieties.
4. Butternut Squash Soup
Although butternut squash can come with plenty of health benefits, some butternut squash soups can do more harm than good for your weight loss goals. As with other creamy soups, part of what oftentimes makes butternut squash so delicious is the high amount of heavy cream and butter it packs in. All of this can make the cozy but detrimental soup high in fat.
The good news is that there are ways to cook up a lighter version of butternut squash soup. Consider skipping the butter and the heavy cream; use light coconut milk and cooking oil instead. Next, pack it with high-fiber veggies to support digestion and a slimmer waistline. That way, you can enjoy the joy of autumnal flavors without putting your weight loss progress on the line.
What to eat instead
It may seem like you should give up soup altogether if you want to lose weight—but that's far from the truth. In fact, there's a wide range of healthy soups to choose from! According to Novoshielski, you should "opt for broth-based soups, like chicken noodle."
"These types of soups are low in calorie density, meaning you can fill up on a large portion for fewer calories," she says. Perfect!
Novoshielski also recommends ingredients like chicken, barley, and lentils. "Protein keeps you feeling full, so you can stay on track with your weight loss goals," she concludes. Got it.