The healthiest mashed soups. What vegetables to choose and what ingredients to avoid

Among the variety of mashed soups, there are real champions in the health benefits. About which of them should be included in the diet, sb.by told the consultant for a healthy lifestyle Svetlana Sinichenko.

- The secret is that when crushed with a blender, the fiber of vegetables softens, but does not disappear completely. As a result, the body receives all the vitamins and antioxidants, but without a heavy load on the intestines. Broccoli - a star among vegetables Consultant stressed that the real star among vegetables for mashed soup is broccoli:

Broccoli is rich in vitamins C, K, A and folic acid, and also contains sulforaphane, a substance with powerful anti-inflammatory and even anti-cancer properties. Fiber in broccoli normalizes digestion, and low calorie makes such a soup an excellent choice for those who monitor weight. Soups based on green vegetables such as broccoli, spinach or celery are considered among the healthiest among all mashed soups. According to Svetlana Sinichenko, another wonderful option is pumpkin soup mashed:

- Pumpkin contains beta-carotene no less than in carrots, as well as phenols and flavonoids, which help reduce the level of “bad” cholesterol. Potassium and vitamin C, which are rich in pumpkin, strengthen the walls of blood vessels and maintain heart health. If you add red lentils to the pumpkin, you get the undisputed leader among healthy soups, since lentils enrich the soup with vegetable protein and slow carbohydrates. Cauliflower and carrots Expert also told about the advantages of mashed cauliflower soup:

- This is a light and aromatic dish that is easily digested and suitable for dietary nutrition. Cauliflower is rich in vitamins, antioxidants and fiber, and if you add a little potato, the soup will become more satisfying without extra calories.

The carrot soup is also noteworthy, she added:

Carrots are a source of beta-carotene, vitamins A and C, fiber and antioxidants. However, there is an important nuance: boiled carrots have a high glycemic index, so people with diabetes should not get carried away with such soup too often. Svetlana Sinichenko stressed that the main rule is to avoid cream and large amounts of butter:

- They make the dish tasty, but significantly increase its calorie content and can negate all the benefits. The ideal healthy mashed soup should consist mainly of vegetables, and for creaminess it is better to use vegetable broth or a little low-fat milk.

In conclusion, the expert noted that mashed soups are not only delicious, but also convenient:

- They are ideal for people with chewing problems or simply for those who want to get the most nutrients with minimal stress on the digestive system. What amaranth is more useful than other cereals and what dishes to cook from it