Is 15 Bean Soup Actually Good For You?

15 bean soup has become a popular canned soup option in many grocery stores. With its mix of beans, vegetables, and seasonings, it seems like it should be a healthy choice. But is eating 15 bean soup truly good for your health? In this article, we’ll take an in-depth look at the nutritional benefits and drawbacks of 15 bean soup to help you determine if it deserves a place in your pantry.

An Overview of 15 Bean Soup

First, let’s cover the basics. As the name implies, traditional 15 bean soup contains 15 different varieties of beans and legumes. Most recipes and canned versions include a mix of the following

• Black beans
• Black-eyed peas
• Kidney beans
• Garbanzo beans (chickpeas)
• Northern beans
• Lentils
• Split peas
• Pinto beans
• Navy beans
• Great northern beans
• Red beans
• Pink beans
• Pigeon peas
• White beans
• Lima beans

In addition to the beans, 15 bean soup typically contains onions, carrots, celery, tomatoes, parsley, garlic, and ham or bacon. Seasonings like salt, pepper, bay leaves, oregano, thyme, and cumin are also commonly added.

The ingredients may vary slightly between homemade and canned versions. But in general, 15 bean soup delivers a hearty mix of beans, veggies, and lean protein.

The Nutritional Benefits of 15 Bean Soup

So what makes 15 bean soup a nutritious choice? Here are some of the top health benefits this soup offers:

• High in protein Getting enough protein is crucial for building and repairing muscle supporting immune function, and keeping you feeling full. Just one 1-cup serving of 15 bean soup provides around 15 grams of vegetarian protein.

• Rich in fiber: Beans are one of the best sources of dietary fiber. The 15 bean mix provides a whopping 24 grams of fiber per serving. Fiber supports digestive health, heart health, stabilizes blood sugar levels, and aids weight management.

• Packed with vitamins and minerals: In addition to the fiber and protein, 15 bean soup delivers a spectrum of vitamins and minerals like iron, potassium, folate, magnesium, and zinc. The vegetables also provide important antioxidants.

• Contains resistant starch: Beans and lentils contain resistant starch that escapes digestion. This starch acts as a prebiotic fiber to nourish healthy gut bacteria. The prebiotics in 15 bean soup support the immune system and overall health.

• Low in fat: With only 1 gram of fat per serving, this soup fits into a healthy, low-fat diet. Limiting fat intake can help manage cholesterol and body weight.

• May help manage blood sugar: The fiber, protein, and resistant starch mean 15 bean soup has a very low glycemic index. This helps prevent blood sugar spikes and crashes to provide steady, lasting energy.

Potential Concerns with 15 Bean Soup

15 bean soup clearly provides plenty of nutritional value. However, there are a few potential downsides to consider:

• High in sodium: Canned versions in particular can be very high in sodium, with some clocking in at 900-1000mg per serving. Consuming too much sodium is linked to high blood pressure. Look for low-sodium options or make your own homemade soup.

• Contains processed meats: Some 15 bean soups contain bacon or ham. The World Health Organization has classified processed meats as carcinogenic, so this may be concerning for some people. Opt for veggieversions to avoid this.

• May cause flatulence: For some people, consuming a lot of beans can lead to gas and bloating due to the oligosaccharides that beans naturally contain. Introducing beans gradually and drinking plenty of water can help reduce this effect.

• Risk of overconsumption: While beans are very healthy, this soup packs a lot of calories and carbs. A 1-cup serving contains around 230 calories and 38g net carbs. Be mindful of portion sizes, especially if trying to manage your weight.

Tips for Making 15 Bean Soup Healthier

If you want to enjoy 15 bean soup as part of a healthy diet, here are some useful tips:

• Choose low-sodium or no-salt-added versions to reduce the sodium content.

• Look for reduced sugar varieties or avoid adding any additional sugar when cooking from scratch.

• Use vegetable or chicken broth instead of fatty ham hocks or bacon for more lean options.

• Increase the amount of veggies like carrots, celery, tomatoes, spinach or kale to boost nutrition.

• Enjoy the soup with whole grain bread or brown rice for more fiber.

• Spice it up with extra garlic, oregano, cumin or chili powder instead of salt for flavor.

• Avoid overeating by sticking to 1 cup servings and pairing with other nutritious foods.

• Gradually introduce beans into your diet to allow your body to adjust and avoid excessive gas or bloating. Stay hydrated too.

When you consider all the nutritional positives, 15 bean soup can definitely be part of a healthy diet. Beans should be a dietary staple since they’re loaded with plant-based protein, fiber, vitamins, minerals, and antioxidants. Just be mindful of sodium content, processed meats, and portion sizes.

Making your own 15 bean soup allows you to control the ingredients and include even more veggies for extra nutrition. But even store-bought versions are far superior to many other canned soups. So don’t hesitate to keep some 15 bean soup in your pantry. Just focus on low-sodium options and watch your serving sizes. Paired with a whole grain and salad or veggie side, 15 bean soup makes for a hearty, healthy meal.