Is soup more nutritious than meat? Soup contains more fat! These three types of people should be careful when drinking soup

Is soup more nutritious than meat? Soup contains more fat! These three types of people should be careful when drinking soup

Author: Ruan Guangfeng, Director of the Science and Technology Department of the Kexin Food and Nutrition Information Exchange Center

Reviewer: Han Hongwei, researcher at the National Food Safety Risk Assessment Center

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In autumn and winter, many people have the habit of drinking soup. They think that soup is not only delicious, but also a nutritious and nourishing tool. Many people also believe that " drinking soup is more nutritious than eating meat ". Is this statement reliable?

analyze

Why is soup so delicious?

Many people like to drink soup. The most important reason is that soup tastes good and is delicious. Why is soup so delicious?

Making soup actually means heating the ingredients and water together, so a large part of the soup is water, and its taste mainly comes from some fat-soluble components and amino acids dissolved in the process of making the soup.

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For example, in the process of making the pork rib soup that everyone likes, fat and water-soluble vitamins will easily run from the meat into the soup, and fat-soluble aromatic substances will enter the soup along with the fat; some free amino acids in the meat and bones will dissolve in the soup, and at the same time some proteins will be hydrolyzed, releasing some amino acids that produce umami taste, such as glutamic acid, which is the chemical component of MSG.

Moreover, the longer the soup is cooked, the more umami substances will dissolve into the soup . In addition, the longer the soup is cooked, the more free amino acids will react with the sugar in the soup to produce other aromatic substances, which will make the soup more fragrant and delicious.

Is soup really nutritious?

Although soup tastes good, it does not mean it is nutritious.

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Take chicken soup as an example. The main nutrients people can get from chicken are high-quality protein, as well as fat, vitamins, calcium and other minerals. In the process of stewing chicken soup, fat is easily dissolved into the soup, and at the same time, some fat-soluble vitamins and minerals will also dissolve into the soup. However, the nutrition of chicken soup is much worse than that of chicken.

Research has found that when stewing chicken soup, only a small portion of the protein in the chicken will dissolve into the soup, usually no more than 10%, but the fat that dissolves into the soup can reach more than 20%. Drinking only the soup and not eating the meat is equivalent to throwing away more than 90% of the protein, but a lot of fat is consumed. How can drinking soup be more nutritious than eating meat?

In addition to chicken soup and bone soup, many people like milky white mutton soup and fish soup. Many people even think that this milky white color is a sign of good nutrition and drinking more can greatly replenish the body. However, this is just people's beautiful imagination. The milky white soup is actually formed by fat emulsification. The white color of the soup just shows that it has a high fat content. Add a lot of salt and purine. Drinking too much of this soup will not only fail to replenish the body, but also increase the risk of gout, obesity and high blood pressure.

As for the vegetable soup that has become popular in recent years, although it contains vegetables, the quantity is too small, and a lot of vitamin C is lost, so it is not very nutritious.

How to drink soup healthily?

▶ 1. Although broth tastes good, it is not nutritious. Most of the nutrients are retained in the meat. Minerals such as iron and zinc are inseparable from the meat. Very little enters the soup. Only some water-soluble vitamins, minerals, fats, and proteins are dissolved in the broth. Most nutrients remain in the meat. The nutrition of the soup is far less than that of the meat. Therefore, drinking the soup while eating the meat can better absorb the nutrients in the meat.

▶ 2. Try to put less salt and oil in soup . Soup tastes good, but its biggest problem is that it has too much salt and fat, which is very bad for blood pressure control and cardiovascular health. It is recommended that you try not to make soup too salty, put less salt, and make less oily soup.

▶ 3. Try not to drink soup that is too hot. When the weather is cold, everyone wants to drink some hot soup. However, the World Health Organization has assessed that drinking soup that is too hot will increase the risk of esophageal cancer. Therefore, it is recommended that you do not drink soup that is too hot, preferably not more than 65℃.

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Is it better to drink soup before or after meals?

Some people say that " drinking soup before meals can make you full and help you lose weight ", but others say that " drinking soup before meals dilutes gastric juice and affects digestion ". Is it better to drink soup before or after meals?

Because the stomach capacity is limited, if you drink some soup before a meal, it will inevitably take up space in your stomach, so you will eat less during the meal, which seems to help with weight loss. However, this usually requires drinking soup about 20 minutes before a meal, and soup does not increase energy intake.

However, meat soup contains a lot of fat and fruit soup contains a lot of sugar. Moreover, many people eat snacks after meals, which is not really helpful for weight loss. The key to weight loss is to balance the total energy intake and expenditure.

As for the saying that "drinking soup before meals dilutes gastric juice and affects digestion", it is actually alarmist. In fact, a proper amount of water in the stomach can help fully mix food and digestive enzymes so that the food can be fully ground and help digestion. Therefore, for normal people, drinking some soup will not affect digestion.

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Generally speaking, for normal people, drinking soup before meals has little effect on weight loss and will not affect digestion. Drinking soup before or after meals is entirely up to personal preference. But for children or the elderly with poor digestion, it is best not to let them drink too much soup before meals, as this may affect their main meals.

These 3 types of people should be careful when drinking soup

People with high blood pressure and high blood lipids

Delicious soups usually contain a lot of fat and salt, which is very harmful to people with high blood pressure and increases the risk of cardiovascular disease.

Patients with gout and hyperuricemia

The purine content in broth is generally high, which can easily increase uric acid and is very unfriendly to people with gout. Patients with gout and high uric acid should try to avoid drinking various broths.

People with high blood sugar and diabetes

Soups such as rock sugar and snow pear soup and white fungus and lotus seed soup are high in sugar, so people with high blood sugar and diabetes should try to drink less.

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in conclusion

Although the soup tastes good, the nutrients are mainly retained in the meat. There is more fat in the soup, especially the milky white soup, which has a high fat content. In addition, it contains a lot of salt and purine. Drinking too much will increase the risk of gout, obesity and high blood pressure.

It is recommended to eat the meat while drinking the soup, so that it is more nutritious.

Source: Starry Sky Project

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