Concentrated soup is a convenient way to make a hearty meal. In most cases, you can choose to add water or milk to cook the soup. Water makes it lighter, and if you want to lose weight, this may be better for you. If you prefer a creamy, heavier soup, you can add milk. Milk adds extra fat, as well as protein and nutrients to your soup.
Milk Adds Fat
Adding water to the soup means you won't contribute any extra calories or fat to your meal. However, diluting the concentrated soup with milk increases fat and cholesterol. According to the US Department of Agriculture's National Nutrient Database, a cup of 1% milk is considered low-fat, which adds 2.38 grams of fat to your soup. Making soup with skimmed milk gives 0.61 grams of fat and 5 milligrams of cholesterol per cup.
Nutritional ingredients in milk
Making concentrated soups with concentrated milk instead of water produces additional nutrients. These include bone building minerals and energy boosting vitamins. A cup of skim milk contains 316 mg of calcium, 37 mg of magnesium and 255 mg of phosphorus. In addition, milk also contains vitamin C, thiamine, riboflavin, vitamin B-6 and vitamin B-12. The USDA Nutrition Database also states that a 1% milk can provide 8.53 grams of protein.
Healthy Thickening Options
If you like creamy soup, you can use a low fat option to thicken other than milk. The concentrated soup is diluted with water and then stirred to thicken in ground flaxseed, wheat germ or oatmeal. These thickeners add fiber and nutrients to your soup. Harvard Health Publications recommends eating more whole grains, such as these, because they are important for digestive health and help make you feel faster and more fulfilling.
Sodium Factor
Packaging and canned soups are usually high in sodium. Choose a low sodium variety and avoid adding more salt. According to Harvard Health Press, although most adults only need 500 mg a day, the average American needs about 3,400 mg - almost seven times the recommended amount. The USDA Nutrition Database states that a specific brand of concentrated tomato soup contains 467 mg of sodium per cup - almost the total amount recommended daily.
