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The Paleo View (TPV), Episode 335: How Many Vegetables Part 3: Souping vs Smoothies


(0:00) Intro


(0:40) News and views

Sarah and Stacy are back with part 3 of their 'How Many Vegetables' series!
They received so many great questions about the first part and even second, that they're back to answer your questions!
Today specifically, they're covering souping and smoothies

Stacy and Sarah apologize to Christie for holding on to her great question for a year... but they're here now to answer it!



(6:03) Christie's question
"Thank you both for your podcast, I look forward to it every week, and it has become a huge inspiration to try to eat a more nutrient-dense diet, exercise and move more, and in general take better care of myself. I have been drinking smoothies in the new year as a way to up my vegetable content. I know they are not typically recommended, but mine tend to be about 90% leafy greens (spinach, kale, or a blend), a small handful of frozen mango, a pinch of salt, and water. I recognize that foods that you drink tend not to be as satisfying as ones that are chewed, and, although I don't always succeed, I try to have a combination of protein and fat on the side to make it a complete meal.I was curious about what your thoughts were about this type of smoothie (much more vegetable than fruit) as a way to increase my vegetable intake.I was curious about this especially in the context of Sarah's post about soup. If blended soups tend to help keep one satiated longer, would a smoothie and a combination of fat/protein, or adding protein powder and/or fat to my smoothies make them a healthier option for me? How would this differ from a traditional soup? If I replaced the salt and water with a broth to make it more nutrient dense and soup like (maybe without the mango), would that have an impact? Any recommendations or thoughts you have would be greatly appreciated.Thank you both for all you do!"
Stacy says that Christie is definitely on the right track!


(7:32) The truth about juicing
According to Sarah, when you juice, you remove all the fiber which turns the vegetables into rapidly absorbing carbohydrates.
Essentially, you're making vegetable-flavored sugar water and you're losing out on a lot of the nutrients that are bound to the fiber matrix.

There are two main things in veggies that are really important:
Anti-oxidant phytochemicals.
Fiber.
The fiber from vegetables and fruit feeds a healthier microbiome.
This means vegetables need to be eaten in their whole form that includes the fiber.


Stacy recommends trying the Bone Broth Smoothie recipe on her blog. It's a great way to add some nutrient density to your smoothie.
You don't have to choose between 'souping' or smoothies - you can combine both!



(12:34) Souping
Per calorie, any liquid calorie is less satiating. They don't fill us up as much and we're hungrier sooner. It doesn't matter what the macro breakdown is.
If you do a smoothie, it is not as filling as if you ate all the ingredients that went into that smoothie independently.
This could be beneficial for someone who is trying to gain weight.

Soup appears to be an exception to this. Studies show even pureed soup help us feel fuller, longer than if we ate all the components separately.
Fully pureed keeps us fullest the longest.
A chunky soup of broth, meat, and veggies keeps us fullest 2nd longest.
And a meal of the separate ingredients is least satisfying compared to the above.


The benefits of soup:
It digests slower
It helps us feel fuller longer
Though it absorbs quickly, it causes a release of satiety hormones, which has an appetite suppressing effect.
Faster nutrient absorption
Though there isn't a study for this, Sarah suspects that eating the hot liquid calories has something to do with it.


If you're looking to reduce calories and lose weight, soups are more satisfying, so they could be a great way to go.
S