When temperatures drop and winter becomes very present, it is tempting to eat a soup to warm up. But how can we prepare this comforting dish by avoiding nutritional errors?
- Soup is a good winter dish. However, it must be taken to ensure that it is not too mixed. This ensures better satiety in the long term and a lower glycemic index.
- Adding a handful of broken pea, red beans or coral lenses is also a way to ensure “mache”.
- The soup must be integrated into a complete and balanced meal.
When the figures on the thermometer are around zero or become negative, the soup seems to be the ideal dish to face the frost of winter. However, you must be attentive to several points to avoid nutritional and calorie errors as Angélique Houlbert, dietician-nutritionist and author of the book reminds us “100 ig low food at will” (Thierry Souccar Editions).
Soup: be careful not to mix it too much
“Soup in winter is a good idea, because, indeed, it warms up and brings many nutrients and vitamins”notes the expert. However, as with many dishes, “homemade” must be favored to industrial products. This avoids intake of too high salt and grease as well as additives (tastelessness, non -natural aromas) and other technological ingredients (modified or transformed starchs).
You also have to pay attention to the texture of the soup. “For the glycemic index not too high, it should not be mixed too much”warns the nutritionist. Furthermore, if the vegetables are too molded, the risks of having a “little hollow” later in the day become greater. Indeed, mixing breaks the fibers of vegetables, thus reducing their quantities and profits, especially on satiety.
“Drinking a large bowl of soup sections fairly quickly. Thus, we don’t eat much during the rest of the meal. Then finally after, in front of the TV, hunger is felt again. The temptation to take a cake or snacking appears ”note Angélique Houlbert. A point that can quickly increase the calorie balance of the day.
Soup: bet on legumes and seasonal vegetables
The nutritionist thus recommends favoring Minestron type soups. That is to say very little mixed and “who have lamb’s lettuce”. To bring more “outfit” to your soupsinstead of potatoes whose IG is high, You can also bet on legumes. “For example, add a handful of broken pea, red beans or coral lenses. This prevents it from being only water“”explains the dietician.
In addition, to be beneficial and ensure good satiety, it must be integrated into a complete and balanced meal. This menu must favor raw seasonal products, full cereal foods, good protein sources (marine or vegetable), oils from cold pressure, count if necessary a dairy product and limit animal fats, processed products, salt and sugar.
Another nutritionist advice, beware of the amount of drinks: “If we take a big bowl in the evening, more than 300 ml, it can disturb sleep. This increases the risk of nightwake to go to the toilet”she warns.
