Nutrition News by Charlyn Fargo

Soup is like a bowlful of belly-warming love, says Ellie Krieger, registered dietitian and author of "Comfort Food Fix." Soup, she adds, has the power to both soothe and satisfy. It also may help you lose a few pounds.

If you're trying to lose weight as part of your "get healthier" New Year's Resolution, try adding a bowl of soup before a meal. A bowl of chicken noodle soup is just what the doctor ordered when you're sick, a bowl of chili can warm you up when it's cold, and nearly any kind of soup will fill you up.

In a University of Texas study, women who ate either a casserole with a glass of water or soup made from both the casserole and water stated they were less hungry after eating the soup. It's the same principle as downing a glass of water before eating. People who downed two cups of water before meals lost more weight than those who didn't in a 2010 study.

Participants also ate 80 percent fewer calories at a later meal when they opted for the soup. Texas researchers found that when calories were held equal, fat trumped protein as the "less fattening" soup component, because dieters ate less later on. The study involved 12 lean and 12 obese subjects who were served two different kinds of soup on different occasions. All the soup servings had 160 calories — but one (chicken broth and veggies) had significant fat, while the other (egg drop soup) had mostly protein. Afterwards, all volunteers were given access to an all-you-can-eat pizza buffet. The higher protein soup group ended up consuming 20 percent more calories than the higher-fat soup group.

While that was a small study, the bottom line is that soup can satisfy, especially if you add a bit of protein.

Q AND A

Q: Is it true that red grapefruit is higher in antioxidants than white grapefruit?

A: Not necessarily. All grapefruit is an excellent source of vitamin C, which acts as an antioxidant. All types also supply compounds called flavonoids, including naringinin. In animal and cell studies, naringinin decreases growth and increases self-destruction of colon, mouth, skin, lung, breast and stomach cancers. It decreases inflammation and increases enzymes that deactivate carcinogens.

In some research, white grapefruit has higher levels of naringinin than red grapefruit, but content varies among individual fruits. The amount of naringinin may depend more on how much of the white material surrounding grapefruit sections is consumed than on the color of the grapefruit.

Red and pink grapefruit do provide beta-carotene and a compound called lycopene not found in white grapefruit.

Lycopene is a carotenoid — a pigment that's a "cousin" to beta-carotene. It cannot form vitamin A like beta-carotene can, but it is actually a much stronger antioxidant.

Especially for those who don't eat tomatoes frequently, choosing red or pink grapefruit makes good sense; the darker the red, the higher the lycopene content. Still, all types of grapefruit are healthy choices that provide a variety of compounds that promote health, both as antioxidants and through other mechanisms.

Information courtesy the American Institute for Cancer Research.

RECIPE

Here's Ellie Krieger's made-over broccoli-cheddar soup from her cookbook, "Comfort Food Fix." Her lightened version has 320 calories per serving, compared to the traditional 700 calories.

Broccoli-Cheddar Soup

— 2 teaspoons olive oil
— 1 medium onion, chopped
— 1 clove garlic, minced
— 1/2 teaspoon ground nutmeg
— 1 large head broccoli, florets and tender part of stems chopped, about 6 cups
— 3 cups low-sodium chicken broth
— 2 cups 1 percent milk
— 2 tablespoons all-purpose flour
— 1 1/4 cups lightly packed shredded extra-sharp cheddar cheese (5 ounces)
— 1/2 teaspoon salt
— 1/4 teaspoon freshly ground pepper

Heat the oil in a soup pot over medium heat. Add the onion and cook, stirring, until softened and translucent, about 4 minutes. Add the garlic and nutmeg and cook for 30 seconds. Add the broccoli and chicken broth, and bring the mixture to a boil. Reduce the heat to medium low and cook until the broccoli is tender, about 5 minutes. Remove from the heat and allow to cool slightly, about 15 minutes.

Meanwhile, in a small saucepan, whisk together the milk and flour until the flour dissolves. Heat the mixture over medium-high. Reduce the heat to medium-low and cook, stirring occasionally, until the mixture has thickened, about 3 minutes. Add 1 cup of the cheese and cook, stirring, until melted, 2 minutes more. Remove from heat and cover to keep warm.

Working with 1 cup at a time, puree the broccoli mixture in a blender until it is mostly smooth but has some chunks, then transfer to another pot. Stir the cheese mixture into the broccoli puree, season with salt and pepper and cook over medium-low heat until warmed through, 3 to 5 minutes more. Serve garnished with remaining cheese. Serves 4; serving size: 1 1/2 cups.

Per serving: 320 calories, 21 g protein, 23 g carbohydrates, 17 g fat, 45 mg cholesterol, 4 g fiber, 660 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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