Convenience often leads us to choose quick, easy meals like instant soups. They may seem like a harmless, cozy option, especially when time is limited. However, as awareness of ultra-processed foods grows, the truth about these seemingly innocent meals becomes harder to ignore.
Ultra-processed foods, such as instant soups, sodas, and packaged snacks, have been linked to numerous health issues. Research from the American Medical Association highlights a concerning connection between regular consumption of these foods and an increased risk of chronic conditions such as heart disease and dementia. This should prompt a closer look at what we’re putting into our bodies.
What Makes Instant Soup an Ultra-Processed Food?
Instant soups, beloved for their convenience, are a prime example of ultra-processed foods. Jinan Banna, a registered dietitian and professor of nutrition at the University of Hawaii, points out that these soups are typically loaded with ingredients you wouldn’t find in a typical kitchen—high levels of sodium, unhealthy fats, and artificial additives. This combination makes them a less-than-ideal choice for those concerned about their long-term health.
Banna herself avoids instant soups entirely, citing their high sodium content and low fibre levels as major drawbacks. “If I were to eat soup in general, I would prepare my own,” she shares. The concern isn’t just the sodium or saturated fat alone, but the cumulative effect of regularly consuming foods that are high in these ingredients. Over time, this can contribute to the development of chronic diseases, particularly heart disease, a leading cause of death worldwide.
The 5/20 Rule: A Simple Way to Evaluate Your Food Choices
Understanding nutrition labels can be a powerful tool in making healthier food choices. Banna suggests using the 5/20 rule to assess whether a food item is low or high in certain nutrients. If a product’s daily value percentage is 5% or less for sodium or saturated fat, it’s generally considered a low source. If it’s 20% or more, it’s a sign that the product is high in those nutrients, and should be consumed sparingly.
Healthy Alternatives to Instant Soup
If instant soup is your go-to, don’t worry—there are healthier alternatives. Banna recommends opting for canned soups that are low in sodium and packed with vegetables and beans. These options not only reduce your sodium intake but also provide essential fibre, which most Americans are not getting enough of. Fibre is crucial for digestion and maintaining a healthy weight, making it an important component of any balanced diet.
Better yet, consider making your own soup at home. Homemade soups allow you to control the ingredients, ensuring you get a nourishing meal without the excess sodium and unhealthy fats found in many instant varieties. Plus, you can customize your soup with your favourite vegetables, legumes, and whole grains, adding flavour and nutrition that’s tailored to your tastes.
Moderation is Key
While it’s important to be aware of the health implications of ultra-processed foods, it’s also essential to remember that moderation is key. “On occasion, it’s going to be okay if you consume [instant soup],” Banna reassures. The idea isn’t to eliminate your favourite foods entirely but to enjoy them mindfully, within a balanced diet.
As we continue to learn more about the impact of ultra-processed foods on our health, it becomes clear that small changes in our eating habits can have a big impact. By choosing less processed options and being mindful of the ingredients in our food, we can take significant steps towards better health and well-being.