Canned soups are a convenient and time-saving option for many individuals seeking a quick and easy meal. These ready-to-eat soups come in various flavors and consistencies, offering a diverse range of options to suit different tastes and dietary preferences. While some canned soups can be nutritious, it’s crucial to be mindful of certain products that may contribute to health issues such as inflammation, weight gain, and high blood pressure. Certain canned soups can be high in sodium, preservatives, and additives, which are linked to adverse health effects.
We spoke with Kelsey Costa, a registered dietitian nutritionist, to learn about the worst type of canned soups that could lead to inflammation, weight gain, and high blood pressure. Costa revealed that canned soups high in sodium and saturated fat content are the ones to avoid.
Canned Soups High in Sodium and Saturated Fat Content
Canned soups that are high in sodium and saturated fat can contribute to a range of health issues, including inflammation, weight gain, and high blood pressure. Excessive sodium intake has been linked to increased water retention and elevated blood pressure, leading to a higher risk of cardiovascular problems. Moreover, saturated fats, often found in processed and canned foods, can contribute to weight gain and inflammation.
"Most canned soups are highly processed and contain ingredients that can cause adverse health effects in individuals who consume them regularly. Canned soups high in sodium and saturated fat content can especially contribute to inflammation, weight gain, and high blood pressure due to their negative impact on cardiometabolic health. Certain canned soups are notoriously high in these harmful ingredients, including cream-based soups, chowders, and condensed soups that require mixing with water or milk," Costa reveals.
She further notes that "high-sodium diets are associated with elevated blood pressure and inflammation, risk factors for cardiovascular disease. Saturated fats are linked to inflammation and weight gain as they can alter the gut microbiota, trigger low-grade systemic inflammation, and disrupt lipid metabolism, leading to increased body fat and metabolic syndrome."
The extensive processing involved in the production of canned soups often results in a higher presence of additives and preservatives, which have been linked to a variety of health concerns.
"Furthermore, the lack of fiber and nutrients in many canned soups due to the processing techniques used, can lead to less satiety and overeating, further exacerbating the risk of weight gain," she notes.
Healthier Alternatives
Consuming canned soups with high levels of sodium and saturated fats on a regular basis can exacerbate these issues, underscoring the importance of choosing low-sodium options and incorporating healthier alternatives into one's diet for better overall well-being; which brings us to healthier options of soups to opt for instead.
Costa says, "The healthiest options are homemade vegetable and bean-based soups and stews, especially when prepared with water or low-sodium broths. Making homemade meals allows you to control the ingredients, ensuring lower sodium and fat content and no harmful additives."
She also highlights that "the next best alternative is low-sodium, low-fat, plant-based canned soups due to their increased nutrient density compared to other canned options. However, they should not be heavily relied upon in regular diets, as they still may contain unhealthy additives and are less nutrient-dense than fresh, homemade options."
