Liquid Lunches

Solid food tends to empty slower from a stomach than liquid, helping us feel satisfied for longer after eating. This is a natural part of the digestion process. Whilst it hasn’t been widely studied following bariatric surgery, a small study at LAPSurgery Australia in Melbourne found that solid food appears more satisfying than liquid meals in those with a gastric band. As this occurs naturally in people who have not had bariatric surgery, and those with a gastric band, it is likely to also occur in those who have had a sleeve gastrectomy or gastric bypass. For this reason, we generally encourage solid meals following bariatric surgery to help you feel more satisfied. Feeling more satisfied for longer after eating helps avoid grazing or snacking, which may help maximise weight loss and maintenance of that weight loss.

However, soups are a popular winter meal in our colder climates (yes, it is winter where I am writing this post in Australia). They are convenient, can be prepared in bulk and frozen and with the right ingredients, can be very nutritious. So should you avoid soup because it is, technically, a liquid meal? There is not a simple yes or no answer.

Soup means different things to different people. To some, soup means instant soup powers that you mix with hot water. These are not a great meal option. Apart from being high in salt, they offer very little nutrition and are not likely to be satisfying. Some people may think of soup as the tinned or tetra pack varieties. These offer a little more nutrition, but some varieties are better than others. Smooth, liquid soups will empty quickly from the stomach and provide little satiety (the feeling of satisfaction after eating). The chunky varieties with meat and vegetables pieces are a better option, as the chunks need chewing, taking you through the process of eating and allowing your body to recognise more of the signals you have eaten.

The best option is thick, chunky, home made soups, filled with lots of nutritious ingredients. The more chewing required to eat the soup, the more it will help satisfy you. Avoid thin broths or pureed soups, opting for chunks of vegetables and a protein containing food, either meat, chicken, seafood or legumes. Some pasta, rice, barley or noodles are also a good addition.

The following recipe for Chunky Winter Soup is one of my favourites for lunch on a cold winter day.

Chunky Winter Soup

Makes 4 cups

Oil spray

½ onion

1 small or ½ large leek, thinly sliced

2 cups salt reduced chicken stock

1 small or ½ large zucchini, diced

1 small or ½ large carrot, diced

1 cup no added salt, chopped tinned tomatoes

½ teaspoon curry powder

1 tablespoon no added salt tomato paste

Freshly ground black pepper

2 tablespoons macaroni

1 cup cooked red kidney beans

Heat a saucepan that has been sprayed with oil. Add onion and leek and cook until they are starting to soften. Add the stock, carrot, zucchini, tomatoes, curry powder, tomato paste and season with pepper. Bring to the boil then simmer for 20 minutes, until vegetables are tender. Add macaroni and kidney beans and simmer for a further 15-20 minutes until the macaroni is cooked.

Nutrition information (per cup): kilojoules 485, calories 116, protein 5.5g, fat 2g, saturated fat negligible, carbohydrate 15.5g, fibre.

Weight Loss Surgery Tip: This recipe makes approximately four cups (4 x 1 cup serves). Half to one serve may be adequate for those with a gastric band. Early in the gastric bypass or sleeve journey you should only require half of one serve and over time you may tolerate greater amounts, up to 1 cup. Those with larger appetites (family and friends) may require two serves.

For more recipe ideas, head to my blog, Bariatric Bites.