讀後心得

A study from 2020 showed that drinking soup can reduce the risk of obesity by 15%, as soup is low in calories and high in moisture, which can increase satiety. However, dietary habits in Taiwan are different; people usually drink soup after they are already full, leading to excess calorie intake, especially with high-calorie soups like 麻油雞湯 (sesame oil chicken soup). Doctors point out that one should be cautious when choosing soups to avoid excessive intake of fats and cholesterol, and it is suggested to pair them with high-fiber vegetables to reduce fat absorption.

According to a study from 2020, which analyzed seven observational studies covering data from 45,292 individuals, it shows that drinking soup can reduce the risk of obesity by 15%. The main reason is that most soups are low in calories and high in water content, which effectively enhances satiety and thereby reduces overall calorie intake. Therefore, regularly consuming soup can help control weight. However, most of these studies come from Western countries and Japan, where soups typically contain less fat, such as Japan’s miso soup and Thailand’s tom yum, which have relatively low calories, thus frequent consumption does not lead to obesity.

In Taiwan, dietary habits differ. Generally, people tend to drink soup only after they have “filled up” on the main course, unlike Western cuisine where soup is considered an appetizer. Moreover, those who enjoy drinking soup often believe that hot soup is the essence of the meal, and they may drink bowl after bowl until the pot is empty, without paying attention to whether they are already full. This practice may lead to excessive intake of fats and calories, for instance, a bowl of sesame oil chicken soup has 450 calories, equivalent to two bowls of rice, making it difficult to avoid weight gain by consuming more soup.

The choice of soup is also very important, requiring caution regarding cholesterol and high blood lipids. Recently, a Vietnamese daughter-in-law in Taiwan came for a consultation and was found to have severe fatty liver, with a weight of 83 kilograms, which is very unusual in Vietnam as their diet mainly consists of boiled, steamed, or grilled foods, with very few fried options. She stated that her weight was only 52 kilograms before pregnancy, but after giving birth, due to drinking sesame oil chicken soup, her weight increased by 30 kilograms and she still hasn’t been able to lose it. Furthermore, using high-fat parts for broth, such as pork bones, can increase the cholesterol and saturated fatty acids in the soup, making it a potential risk for elevated cholesterol relying solely on drinking soup.

Therefore, it is recommended to enjoy food in moderation, opting for meat while reducing soup consumption. It is also suggested to increase the intake of high-fiber vegetables, as dietary fiber can slow down fat breakdown, assist with intestinal clearance, and reduce bile acid reabsorption, achieving cholesterol-lowering effects.

• Drinking soup can reduce obesity risk, but dietary habits must be mindful.
• Taiwanese soup consumption habits may lead to excessive calorie intake.
• Careful selection of soup is necessary to avoid increasing cholesterol and high blood lipid risk.
• When enjoying delicious food, moderation is essential, and increasing vegetable intake is beneficial for health.