Summer is a time of abundant vegetables available locally grown at
affordable prices. Through the hot summer and into fall farm stands dot
America's byways as local growers bring to the public an abundance of
freshly grown vegetables, fruits and berries. People who control their
weight with bariatric weight loss surgery (WLS) can benefit from a stop
at the farm stand for fresh vegetables to transform into healthy soup.
A
recent study from Pennsylvania State University indicates that people
who include a daily serving of soup in their diet are more likely to
lose weight and maintain a healthy weight than those who do not enjoy
soup in their diet. A homemade vegetable soup is considered a
low-energy-density food that is rich in fiber, vitamins, and nutrients.
It is "low-energy" because the calories (energy) in the food are low in
comparison to the volume of the food. For example, a 1-cup serving of
vegetable soup is seldom more than 100 calories, depending on the amount
of fat used in preparation. On the other hand a 1 cup serving of ice
cream contains 300 calories making it a high-energy-density food with
little nutritional value.
The study found that soup as a
first course, or a mid-morning or mid-afternoon snack, is filling to
the point that further calorie consumption through the day decreases. It
is believed that soup helps sustain satiation because the fiber from
vegetables slows digestion. In addition, carbohydrates from homemade
vegetable soup tend to be low-glycemic and do not adversely affect
glucose response in the same way simple processed carbohydrates do. As a
result our metabolic process is steady and we do not feel an energy
surge or drop that is often experienced when eating simple
carbohydrates.
LivingAfterWLS is pleased to present our own Feed the Carb Monster Soup Mixes. Avoid carb cravings with our delicious and
nutritious soup mixes. When used with the 5 Day Pouch Test or your
regular post-weight loss surgery diet these soups are effective at
curbing carb cravings without the calories or guilt.
Many weight loss surgery patients who
complain of "carb-cravings" find that eating a 1-cup serving of soup is
an effective way to stop those cravings and curtail feelings of
"head-hunger." People who feed "head-hunger" with simple processed carbs
tend to eat significantly more calories without satiating those
cravings. This eventually leads to weight gain, even after weight loss
surgery.
A good homemade vegetable soup can be put
together quickly and keeps for up to a week refrigerated. Consider soup
making as a series of layers, starting with savory onions and garlic.
Heat a healthy monounsaturated fat such as olive oil or peanut oil over
medium heat. Add one chopped onion and a clove of minced garlic and cook
and stir until soft and translucent. While the onion and garlic cook
wash and chop the vegetables for your soup. Select fresh seasonal
vegetables that are crisp and unblemished. Vegetables that are good in
summer soup include zucchini and summer squash, fresh tomatoes, green
beans, carrots, turnips, spinach, napa cabbage, green onions, and fresh
herbs. Fill the soup pot with as many fresh vegetables as you like, add
the herbs during the final minutes of cooking.
For
liquid add low-sodium chicken or vegetable broth, tomato juice, or
seasoned vegetable juice such as V8 diluted with water. Simmer the
vegetables and liquid just until the vegetables are tender and flavors
combine. For weight loss surgery patient a thick soup is desired to
provide a denser meal and avoid a "slider food" that slips through the
stomach pouch too quickly. Portions should be carefully measured at
1-cup per serving and this should be eaten in 15 minutes or less. Taking
longer to eat soup will result in greater consumption and a decreased
feeling of fullness.
In general, a 1 cup serving of
vegetable soup will provide 3 grams of protein and 15 grams of healthy
carbohydrate in addition to fiber and beneficial phytonutrients
including vitamins, minerals, and antioxidants. While our dietary focus
with weight loss surgery is to eat a high protein diet, a freshly made
vegetable soup is a healthy nutritional compliment to that diet.
Vegetables are known to lower the risk of many cancers, heart disease
and stroke and strengthen the immune system. For many with weight loss
surgery raw vegetables or salads may cause gastric distress, but most
WLS patients report a high tolerance for vegetable soup.
Kaye Bailey (c) - All Rights Reserved
For more terrific weight loss surgery friendly recipes link to
LivingAfterWLS Kitchen
hare
with me. While summer for me offers abundant opportunity to be more
active than any other season, it also poses a problem for me. High
temperatures and bright sunshine spur cravings for a refreshing iced
Diet Coke with a squeeze of lemon. This was my mainstay beverage before
weight loss surgery and now and again I find myself indulging in that
old refreshing thirst quencher. 
