Is soup an essential part of a healthy diet, or is it just a culinary tradition devoid of scientific basis? Let's deal with the most common myths about first courses.
Myth 1: Soup dilutes gastric juice and worsens digestion
Common belief: Old-school gastroenterologists and pediatricians claim that first courses dilute gastric juice, reduce the concentration of digestive enzymes and, as a result, impair food digestion.
Reality: The stomach works much more complicated. Liquid does indeed leave it almost immediately, while solid food remains for several hours, grinding into a liquid slurry (chyme) with particles 1-2 mm in size – larger ones simply will not pass further into the duodenum. All this time, gastric juice is actively secreted.
It is important to understand that only the initial stage of digestion occurs in the stomach: hydrochloric acid disinfects food, and protease enzymes only begin to break down proteins. Neither fats nor carbohydrates are fully digested in the stomach.
The main “action” occurs after the stomach – in the small intestine, where pancreatic enzymes and bile enter. Digestion is possible only in a liquid environment. If the body does not have enough water, it “takes” it from its reserves, and if there is too much – it absorbs the excess.
Thus, a liquid first course does not interfere, but on the contrary, facilitates and optimizes the digestion process, ensuring the necessary consistency of the food lump.
Myth 2: Rich broth is a poison that overloads the liver
Common belief: Meat broth is absorbed quickly, and the liver does not have time to cope with so many extractive substances. As a result, these “undissolved poisons” bypass the liver barrier and harm the entire body.
Reality: First, a serving of soup contains about 300-400 ml of liquid, which is not an excessive load. Secondly, extractives are natural compounds found in meat, poultry, fish and mushrooms. If you cook a second course from these products, you will get them in the same amount. Among them are many useful amino acids and compounds, some of which are even sold in the form of dietary supplements.
However, there is an important nuance here. This statement is true for a healthy person. For people with exacerbations of liver diseases, gall bladder, pancreatitis or gout, rich meat, fish and mushroom broths may be contraindicated. Extractive substances (in particular, purines) excessively stimulate the secretion of digestive juices, which can worsen the condition. In such cases, nutritionists advise cooking soups with vegetable broths or so-called “secondary” broths, when the first water after boiling the meat is drained.
Myth 3: Because of the long cooking time, nothing useful remains in the soup
Common belief: The heat treatment and repeated boiling of soup ingredients destroys all vitamins and nutrients.
Reality: Boiling is one of the most gentle cooking methods, using much lower temperatures than baking or grilling, which can produce harmful glycation end products.
When cooking, many minerals (such as potassium from potatoes) and water-soluble vitamins (B vitamins) are transferred to the broth. When it comes to first courses, we consume them with the liquid, rather than pouring them down the sink, as we do after cooking vegetables for a side dish. Of course, some heat-sensitive vitamins, such as vitamin C, are destroyed, but fiber, minerals, antioxidants, and protein remain.
Myth 4: You will get gastritis without hot food
Popular belief: If you don't eat soup every day, you're guaranteed to get gastritis or an ulcer. This myth has been firmly rooted in the minds of many generations.
Reality: This is an absolute myth. A person can get all the necessary nutrients, fluids and fiber from solid foods and drinks. The causes of gastritis are the bacterium Helicobacter pylori, stress, irregular eating, abuse of harmful foods (fried, spicy, smoked) and some medications, but not the absence of soup in the diet. A balanced diet without first courses can be quite healthy.
So what are the real benefits of soups?
Stimulation of digestion. First courses have a so-called sapogenic effect: they prepare the gastrointestinal tract for the digestion of more complex food – proteins and fats from the second course.
Hydration and weight management: Soup is a great source of fluids, which helps maintain hydration. Plus, thanks to their large volume and relatively low calorie content, soups are very filling, helping to control appetite and avoid overeating.
Nutritional value. This is an easy way to add more vegetables to your diet, and therefore fiber, vitamins, and antioxidants. Soups based on legumes are a source of vegetable protein, while soups based on meat or fish broth are a source of animal protein.
Digestive comfort. Warm, crushed, liquid foods are easily digested and can have a soothing effect on the digestive system, especially during periods of recovery from illness.
Verdict: Should you eat soup?
There is no physiological need to consume soup daily. However, soup is an extremely useful, convenient, and versatile element of a healthy diet. The main thing is to choose the right soup.
Fatty, oversalted borscht with lots of sour cream will not bring any more benefits than any other heavy meal. But light vegetable puree soup, lentil soup, or chicken broth with noodles are excellent choices for a balanced diet.
When should you be careful?
- If you have an exacerbation of gastrointestinal diseases or gout, avoid rich broths.
- If you have hypertension, heart or kidney failure, monitor your salt intake and total fluid volume.
In general, a bowl of warm, aromatic soup is a great way to warm up, feel full, and enrich your diet with nutrients.
