Eating cabbage soup multiple times per day can be an effective strategy for weight loss or as part of an overall healthy diet. However, there are a few factors to consider when determining the optimal frequency of cabbage soup consumption. In this article, we will explore how many times per day it is recommended to eat cabbage soup, the potential benefits and downsides of increased cabbage soup intake, and what you should consider when deciding how often to eat cabbage soup.
Quick Answer
For most people trying to lose weight, medical experts recommend eating cabbage soup 1-2 times per day as part of a reduced calorie diet. Eating cabbage soup more frequently than 2 times per day is not necessary for weight loss and may cause nutritional deficiencies if you are replacing other more nutrient-dense foods. Always consult your doctor before making major changes to your diet.
How Cabbage Soup Can Aid Weight Loss
Cabbage soup can be an effective weight loss food for several reasons:
- Low calorie density – Cabbage soup recipes are typically low in calories yet high in volume, which helps fill your stomach and curb hunger.
- High fiber – Cabbage is a naturally high fiber food, which slows digestion, provides gut health benefits, and further increases feelings of fullness.
- Nutrient-dense ingredients – In addition to cabbage, these soups often contain nutrient-dense vegetables like carrots, tomatoes, onions, and celery.
- Provides hydration – The high water content in cabbage soup helps you stay hydrated on a reduced calorie diet.
By combining cabbage soup with other low calorie foods as part of a reduced calorie diet, you can create a calorie deficit that results in weight loss over time.
The filling fiber and water in cabbage soup will help you feel satiated when eating less than your maintenance calorie needs.
How Often You Should Eat Cabbage Soup Per Day for Weight Loss
Most medical experts recommend eating cabbage soup 1-2 times per day as part of a healthy weight loss diet.
Consuming cabbage soup more than 2 times daily may not provide additional weight loss benefits and could lead to nutritional deficiencies if you are replacing other more nutrient-dense foods.
Here is an overview of how often you can eat cabbage soup based on your weight loss goals:
1 time per day – For mild calorie deficit
Eating cabbage soup once a day is recommended if you are aiming for a mild calorie deficit of about 300-500 calories per day. This will lead to steady, sustainable weight loss over time. The fiber and water in one bowl of soup will help mildly suppress your appetite and reduce total calorie intake.
2 times per day – For moderate calorie deficit
Consuming cabbage soup twice daily can help support a moderate calorie deficit of 500-1000 calories per day for faster weight loss. Two bowls of low-calorie, high fiber cabbage soup will help control hunger and cravings to promote a moderate calorie reduction.
3+ times per day – Not recommended
Eating cabbage soup 3 or more times per day may promote an excessively restrictive diet by replacing other nutrient-dense foods. It could lead to nutritional deficiencies over time if calories are inadequately restricted. Most health professionals advise against eating any single food more than 2-3 times per day.
Benefits of Eating Cabbage Soup 1-2 Times Per Day
Some of the benefits associated with eating cabbage soup 1-2 times daily include:
- Promotes weight loss – Filling fiber and low calorie density help reduce overall calorie intake.
- Provides satiety – The soup’s volume can make you feel full and satisfied between meals.
- Rich in nutrients – Cabbage soup contains vitamin C, vitamin K, folate, potassium, and antioxidant polyphenols.
- May improve digestion – Contains insoluble fiber that promotes regularity and gut motility.
- Boosts immunity – Antioxidants like vitamin C and polyphenols fight inflammation and oxidative stress.
- Lowers cholesterol – Soluble fiber has been shown to reduce LDL (bad) cholesterol levels.
- Easy to make – Simple ingredients that can be prepared in batches and reheated.
For healthy individuals, eating 1-2 bowls of cabbage soup daily can be a nutritious and effective way to reduce calorie intake for weight management.
Downsides of Eating Cabbage Soup Too Frequently
Although cabbage soup can be included as part of a healthy diet, there are some potential downsides to consider if it is consumed in excess:
- May restrict other nutrient-dense foods – Over-relying on soup could reduce intake of healthy proteins, fats, grains and other vegetables.
- Low in calories and protein – Cabbage soup is not very energy dense. Eating it too often could make it difficult to meet calorie needs.
- Contains antinutrients – Raw cabbage contains goitrogens that could interfere with thyroid function if over-consumed.
- High in sodium – Pre-made and canned soups often contain very high sodium levels.
- GI issues – Eating too much cabbage/cruciferous veggies can cause gas and bloating.
- Limited nutrient diversity – Variety in produce intake provides a wider range of vitamins, minerals and antioxidants.
To prevent potential nutritional shortfalls, it is best to limit cabbage soup intake to 1-2 times daily as part of a diet containing a variety of healthy foods.
Tips for Adding Cabbage Soup to Your Diet
Here are some tips for incorporating cabbage soup into your diet:
- Try different recipes – Rotate various cabbage soup recipes to prevent boredom.
- Add protein – Include lean protein like chicken, turkey or beans to boost nutrition.
- Mix with grains – Serve cabbage soup with brown rice or whole grain bread.
- Adjust seasonings – Flavor with different herbs and spices instead of salt.
- Freeze for later – Make big batches and freeze individual portions.
- Watch sodium intake – Opt for low sodium versions or control added salt.
- Pair with vegetables – Serve with a side salad or roasted vegetables.
- Don’t over-restrict calories – Make sure you are eating enough calories from diverse foods each day.
Following these tips can help you implement cabbage soup into your diet in a healthy, sustainable way.
Sample Meal Plan with 1-2 Servings of Cabbage Soup
Here is a sample meal plan incorporating cabbage soup 1-2 times per day:
Day 1
Breakfast:
- Oatmeal with blueberries and almonds
- Hard boiled egg
- Coffee
Lunch:
- Tuna salad sandwich on whole grain bread
- 1 bowl minestrone soup
- Apple
Dinner:
- Roasted chicken breast
- Quinoa pilaf
- Steamed broccoli
Day 2
Breakfast:
- Greek yogurt with granola and banana
- Green tea
Lunch:
- Turkey and cheese sandwich on rye bread
- 1 bowl cabbage soup
- Baby carrots
Dinner:
- Shrimp fajitas with peppers and onions
- Brown rice
- Salad with vinaigrette
Day 3
Breakfast:
- Scrambled eggs with spinach and feta
- Toast with peanut butter
- Coffee
Lunch:
- Leftover shrimp fajitas
- 1 bowl cabbage soup
- Sliced mango
Dinner:
- Vegetable and chickpea curry over rice
- Side salad
Nutrition Content of Cabbage Soup
The nutrition content of cabbage soup can vary considerably based on the specific ingredients used in the recipe.
However, here are some general nutrition facts for 1 bowl (about 1 cup) of basic cabbage soup made with cabbage, tomatoes, carrots, onions, and broth:
| Nutrient | Amount |
|---|---|
| Calories | 65 |
| Protein | 2 g |
| Carbohydrates | 12 g |
| Fiber | 3 g |
| Sugar | 6 g |
| Fat | 1 g |
| Vitamin C | 45% DV |
| Vitamin K | 30% DV |
| Folate | 10% DV |
| Potassium | 10% DV |
*Percent Daily Values based on a 2000 calorie diet. Nut data is approximate.
As you can see, cabbage soup is low in calories, fat, and protein. It provides a considerable amount of filling fiber, vitamin C, vitamin K, folate, and potassium.
The Best Cabbage Soup Recipes
There are endless tasty cabbage soup recipes to try. Here are some of the most popular and best cabbage soup recipes:
Classic Cabbage Soup
Made with simple vegetables like cabbage, tomatoes, carrots, onion, and broth. This basic recipe can be customized with different seasonings.
Minestrone Soup
This Italian vegetable soup contains cabbage along with beans, pasta, and herbs like basil and oregano. Protein-rich addition of beans.
Vegetable Detox Soup
Packed with fiber from cabbage, kale, lentils, and brown rice. Often includes anti-inflammatory spices like turmeric and ginger.
Sausage and Cabbage Soup
Hearty soup with cabbage, diced tomatoes, zucchini, Italian sausage, and broth. Provides lean protein.
Cabbage and Noodle Soup
Containsnutrient-rich egg noodles in addition to cabbage, carrot, onion, celery, chicken stock, and dill.
Creamy Cabbage Soup
A creamy, comforting soup made with cabbage, potatoes, chicken stock, and milk or cream. Often thickened with flour or cornstarch.
Red Cabbage Soup
Made with antioxidant-rich purple red cabbage. Often includes apple and caraway seeds. Naturally vibrant purple/red hue.
Cabbage Roll Soup
Inspired by classic stuffed cabbage rolls but in easy soup form. Features cabbage, ground meat, rice, and tomatoes.
Tips for Preparing Cabbage Soup
Follow these tips for buying ingredients and cooking cabbage soup:
- Select fresh, firm cabbages. Avoid wilted leaves.
- Pre-cut or shred cabbage with a knife or food processor to quicken cooking.
- Rinse vegetables well before chopping.
- Add any vegetables that need longer cooking to the pot first.
- Use lower-sodium broths and be careful with added salt.
- Add more broth or water if soup gets too thick.
- Add lean proteins like chicken, beans, or lentils.
- Season with herbs and spices instead of salt for flavor.
- Let soup simmer until vegetables are tender.
- Garnish bowls with herbs, cheese, or croutons.
Proper preparation techniques will ensure your cabbage soup turns out flavorful, hearty and nutritious.
Potential Health Risks of Excess Intake
While cabbage soup can be healthy in moderation, there are some potential adverse effects associated with eating it too frequently or in very high amounts. These include:
- Nutritional deficiencies – Over-relying on soup could reduce intake of complete proteins, healthy fats, whole grains, and other important foods.
- Hypothyroidism – Very high intake of cruciferous vegetables may impair thyroid function. Moderate intake is unlikely to be a problem.
- GI distress – Too much cabbage and other high fiber veggies could contribute to gas, bloating, and diarrhea.
- Constipation – The fiber content may have the opposite effect and cause constipation if fluid intake is inadequate.
- Toxicity – Extremely high cabbage intake could potentially cause toxicity. However, this is very rare and unlikely.
- Pesticide exposure – To limit exposure to potentially harmful pesticides, always wash cabbage thoroughly before eating.
Overall, eating 1-2 bowls of cabbage soup per day as part of a varied diet is unlikely to pose risks for most people. Just be mindful not to overdo intake of any single food.
Who Should Avoid Cabbage Soup
While cabbage soup can be safely consumed by most people, these individuals may want to exercise caution or avoid it:
- Those with hypothyroidism – Very high cabbage intake could worsen symptoms.
- People prone to kidney stones – High oxalate vegetables like cabbage may contribute to kidney stones.
- Individuals taking blood-thinning medication – Large amounts of vitamin K-rich cabbage could interact with blood thinners like warfarin.
- Anyone with irritable bowel syndrome (IBS) – The high fiber content may exacerbate GI symptoms.
- Those with GERD – Cabbage and other cruciferous vegetables can aggravate acid reflux.
- People with diverticulitis – Seeds and stalks found in cabbage may obstruct diverticula.
- Children/elderly – Due to higher risk of pesticide accumulation and dehydration.
For most of these conditions, small portions of cabbage soup are likely safe. But check with your healthcare provider about restrictions.
Conclusion
Eating cabbage soup 1-2 times daily can be an effective strategy to reduce calorie intake and manage weight. The filling fiber and low calorie density promote feelings of satiety.
However, it is important not to over-rely on cabbage soup or restrict your diet too drastically. For balanced nutrition, cabbage soup should be eaten as part of a varied diet containing plenty of other fruits, vegetables, lean proteins, whole grains, and healthy fats.
As with adopting any new diet, be sure to consult your doctor, especially if you have any underlying medical conditions that may be impacted. Monitor your energy levels and overall wellbeing to avoid any adverse effects associated with excessive cabbage soup intake or inadequate caloric/nutrient intake.