35 Top Soups to Warm You Up Fast

35 Top Soups to Warm You Up Fast

M Hasan    4:01 AM   

A Variety of Hearty and Flavorful Soups

Soups have been a staple in kitchens around the world for centuries, offering comfort, nourishment, and warmth. Whether you're looking for a quick weeknight meal or a comforting dish to enjoy on a cold evening, there's a soup recipe out there that will satisfy your cravings. From classic favorites to unique twists, these recipes offer something for every palate.

Pasta Fagioli Soup

Pasta Fagioli Soup is a simple yet hearty dish that combines pasta, beans, and vegetables in a savory broth. This recipe is perfect for a cozy dinner and can be made in just 30 minutes. With 5 servings, it’s ideal for a family meal. The nutritional facts show that each serving has 228 calories, with a good balance of protein and fiber from the beans and vegetables.

Chicken Noodle Soup

Chicken Noodle Soup is a timeless favorite that brings comfort and warmth. This version takes about an hour to prepare and serves 10 people. It’s a great option for a family gathering or a chilly evening. Each serving contains 239 calories, with a mix of protein from the chicken and carbohydrates from the noodles.

Lemony Turkey Rice Soup

Lemony Turkey Rice Soup offers a fresh twist on traditional turkey soup. This recipe uses lemon and cilantro to add a zesty flavor, making it a refreshing choice. It can be made in 30 minutes and serves 8 people. The nutritional facts highlight its low fat content, with only 4 grams of fat per serving.

Greek Tomato Soup with Orzo

Greek Tomato Soup with Orzo is a creamy and flavorful dish that can be made in 35 minutes. This soup features orzo, a small pasta, and is packed with tomatoes, herbs, and spices. Each serving has 299 calories, making it a satisfying option for a light lunch or dinner.

Carrot Ginger Soup

Carrot Ginger Soup is a vegan option that is both healthy and delicious. Made with pantry staples, this soup can be prepared in 30 minutes and serves 4 people. The use of fresh ginger adds a warm and spicy kick, while the carrots provide a sweet and earthy flavor. Each serving has 80 calories, making it a great choice for a light meal.

Bean Counter Chowder

Bean Counter Chowder is a hearty vegetarian dish loaded with beans, noodles, and herbs. It can be made in 30 minutes and serves 8 people. The nutritional facts show that each serving has 196 calories, with a good amount of fiber and protein from the beans.

Creamy Chicken Noodle Soup

Creamy Chicken Noodle Soup is a rich and comforting dish that is easy to make. This recipe takes 25 minutes to prepare and serves 12 people. It’s perfect for a busy weeknight or a special occasion. Each serving has 218 calories, with a balance of protein and carbohydrates.

Italian Veggie Beef Soup

Italian Veggie Beef Soup is a hearty and flavorful dish that combines beef, vegetables, and herbs. It can be made in 30 minutes and serves 12 people. The nutritional facts show that each serving has 159 calories, with a good amount of protein and fiber from the beef and vegetables.

Vietnamese Chicken Meatball Soup with Bok Choy

Vietnamese Chicken Meatball Soup with Bok Choy is a flavorful and nutritious dish that can be made in 6 hours and 45 minutes. This soup includes chicken meatballs and bok choy, making it a balanced meal. Each serving has 147 calories, with a good mix of protein and vegetables.

Great Northern Bean Stew

Great Northern Bean Stew is a thick and hearty dish that is perfect for cold weather. It can be made in 1 hour and 15 minutes and serves 6 people. The nutritional facts show that each serving has 274 calories, with a good amount of fiber and protein from the beans.

Creamy Cauliflower Pakora Soup

Creamy Cauliflower Pakora Soup is a healthier version of traditional pakoras, using cauliflower instead of deep-fried fritters. It can be made in 40 minutes and serves 8 people. Each serving has 135 calories, with a good balance of fiber and protein.

Beef Lentil Soup

Beef Lentil Soup is a hearty and nutritious dish that combines beef and lentils. It can be made in 1 hour and 25 minutes and serves 6 people. The nutritional facts show that each serving has 314 calories, with a good amount of protein and fiber.

Beef Vegetable Soup

Beef Vegetable Soup is a convenient and flavorful dish that can be made in a slow cooker. It takes 9 hours and 20 minutes to prepare and serves 7 people. Each serving has 217 calories, with a good mix of protein and vegetables.

White Bean Soup with Escarole

White Bean Soup with Escarole is a healthy and simple dish that can be made in 50 minutes. It serves 8 people and features white beans and escarole. Each serving has 174 calories, with a good amount of fiber and protein.

Wild Rice and Mushroom Soup

Wild Rice and Mushroom Soup is a rich and hearty dish that can be made in 45 minutes. It serves 8 people and features wild rice and mushrooms. Each serving has 399 calories, with a good balance of protein and fiber.

Split Pea Soup

Split Pea Soup is an old-fashioned favorite that can be made in 2 hours and 30 minutes. It serves 10 people and features split peas, carrots, celery, and a ham bone. Each serving has 202 calories, with a good amount of fiber and protein.

Slow-Cooked Chicken Enchilada Soup

Slow-Cooked Chicken Enchilada Soup is a flavorful and comforting dish that can be made in 6 hours and 25 minutes. It serves 8 people and features chicken, beans, and tortilla strips. Each serving has 125 calories, with a good mix of protein and vegetables.

Coconut Curry Soup

Coconut Curry Soup is a spicy and flavorful dish that can be made in 55 minutes. It serves 6 people and features coconut milk, chicken, and vegetables. Each serving has 601 calories, with a good amount of protein and fiber.

Spinach Tortellini Soup

Spinach Tortellini Soup is a simple and delicious dish that can be made in 20 minutes. It serves 6 people and features cheese tortellini and spinach. Each serving has 164 calories, with a good mix of protein and vegetables.

The South in a Pot Soup

The South in a Pot Soup is a hearty and flavorful dish that can be made in 1 hour. It serves 8 people and features black-eyed peas, sweet potatoes, ground beef, and spices. Each serving has 267 calories, with a good amount of protein and fiber.

Spinach Beef Soup

Spinach Beef Soup is a hearty and nutritious dish that can be made in 30 minutes. It serves 8 people and features beef and spinach. Each serving has 258 calories, with a good mix of protein and vegetables.

Butternut Squash Apple Soup

Butternut Squash Apple Soup is a velvety and slightly sweet dish that can be made in 1 hour and 15 minutes. It serves 6 people and features butternut squash, apples, and spices. Each serving has 172 calories, with a good amount of fiber and vitamins.

Chicken Barley Soup

Chicken Barley Soup is a hearty and filling dish that can be made in 1 hour and 35 minutes. It serves 5 people and features chicken and barley. Each serving has 259 calories, with a good mix of protein and fiber.

Maryland Crab Soup

Maryland Crab Soup is a hearty and flavorful dish that can be made in 6 hours and 35 minutes. It serves 8 people and features crab, vegetables, and saltine crackers. Each serving has 202 calories, with a good amount of protein and sodium.

Vegetable Lentil Soup

Vegetable Lentil Soup is a healthy and vegetarian dish that can be made in 4 hours and 45 minutes. It serves 6 people and features lentils, vegetables, and herbs. Each serving has 217 calories, with a good mix of protein and fiber.

Pozole

Pozole is a spicy and flavorful stew that can be made in 1 hour and 20 minutes. It serves 8 people and features pork, hominy, and spices. Each serving has 333 calories, with a good amount of protein and fiber.

French Onion Soup with Meatballs

French Onion Soup with Meatballs is a rich and comforting dish that can be made in 8 hours and 15 minutes. It serves 6 people and features onions, meatballs, and cheese. Each serving has 403 calories, with a good mix of protein and fat.

Roasted Autumn Vegetable Soup

Roasted Autumn Vegetable Soup is a warm and healthy dish that can be made in 1 hour and 15 minutes. It serves 12 people and features roasted vegetables like sweet potatoes, carrots, and parsnips. Each serving has 240 calories, with a good amount of fiber and vitamins.

Arborio Rice and White Bean Soup

Arborio Rice and White Bean Soup is a hearty and satisfying dish that can be made in 30 minutes. It serves 4 people and features arborio rice and white beans. Each serving has 303 calories, with a good mix of protein and fiber.

Creamy Sweet Potato and Veggie Soup

Creamy Sweet Potato and Veggie Soup is a healthy and delicious dish that can be made in 30 minutes. It serves 16 people and features sweet potatoes, vegetables, and spices. Each serving has 137 calories, with a good amount of fiber and vitamins.

Chicken Gnocchi Pesto Soup

Chicken Gnocchi Pesto Soup is a rich and creamy dish that can be made in 25 minutes. It serves 4 people and features chicken, gnocchi, and pesto. Each serving has 586 calories, with a good mix of protein and fat.

French Lentil and Carrot Soup

French Lentil and Carrot Soup is a hearty and flavorful dish that can be made in 6 hours and 30 minutes. It serves 6 people and features lentils, carrots, and rotisserie chicken. Each serving has 338 calories, with a good amount of protein and fiber.

Meaty Mushroom Chili

Meaty Mushroom Chili is a hearty and flavorful dish that can be made in 1 hour and 25 minutes. It serves 8 people and features mushrooms, ground beef, and sausage. Each serving has 364 calories, with a good mix of protein and fat.

Manhattan Clam Chowder

Manhattan Clam Chowder is a classic and creamy dish that can be made in 50 minutes. It serves 8 people and features clams, potatoes, and onions. Each serving has 91 calories, with a good amount of protein and sodium.

Curried Chicken Corn Chowder

Curried Chicken Corn Chowder is a flavorful and creamy dish that can be made in 45 minutes. It serves 8 people and features chicken, corn, and curry. Each serving has 229 calories, with a good mix of protein and carbohydrates.

Tips for Making Cold-Remedy Soups

When feeling under the weather, soups can provide comfort and nutrition. Ingredients like chicken, garlic, onions, carrots, ginger, and leafy greens are excellent choices. Ginger may help reduce nausea and soothe a sore throat, making it easier to stay hydrated. Vegetables like carrots, tomatoes, and onions are full of antioxidants and vitamin C for a boost of nutrition.

For nutrient-rich soups that can be made ahead, consider lentils, barley, and sturdy root vegetables. If making a big batch of a soup with pasta, cook the broth separately and add the pasta when heating individual servings to prevent the noodles from becoming soggy. Freezing soups is also a great option for future meals.

Many soup recipes can be made vegetarian by using vegetable broth instead of chicken or beef broth, swapping meat for beans, lentils, or tofu, and adding miso paste or a splash of vinegar, lemon juice, or soy sauce for seasoning and brightness. These vegetarian soups still bring the comfort and nutrients needed when a cold has taken over.

21 Smart Ways to Eat Healthy on a Tight Budget

21 Smart Ways to Eat Healthy on a Tight Budget

M Hasan    3:58 AM   

Expert Tips for Eating Healthy on a Budget

Many Americans are feeling the strain of grocery shopping on their budget, but there are easy ways to cut costs. Nutrition and food security experts say to get comfortable with meal planning and meal prepping. Look for products high in protein and fiber that will keep you feeling full for longer, and buy in bulk. There are also several apps available specifically designed to help you get healthy food at steep discounts.

When you’re feeling the squeeze of rising prices in your grocery bill, knowing how to eat healthy on a budget can seem like an obstacle course. Yet nutrition experts emphasize that you’re not alone. “The current food system can be hard to navigate,” explains Sandra Zhang, MS, RDN, LDN, registered dietitian nutritionist and pediatric dietitian at the Frances Stern Nutrition Center at Tufts Medical Center. She explains that processed foods are engineered to be appealing instead of nutritious so that people will buy more. “Because these processed foods are sold at higher volumes, their production and distribution have been optimized to be more efficient, so they are cheaper and even more appealing to consumers.”

Still, even the prices of processed foods have gone up, says Julia Zumpano, RD, LD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition. “I think all food is expensive,” Zumpano says. But she adds that it’s a bit of a misconception that you can’t eat healthy on a budget. “A pint of blueberries costs about the same as an eight-ounce bag of potato chips, [but] we seem to justify the chips more.” Simply replacing your unhealthy food options with healthy ones will at least keep your grocery bill about the same, she says. However, our experts offer some serious cost-saving advice that prioritizes healthy eating and your budget.

1. Plan Your Meals

Cooking more will help your budget, Zumpano says. She explains, “Pre-made, pre-cut, and pre-portioned foods are more expensive.” To be conscious of your health, budget, and time, plan your meals for the week in advance, says JaLorean Hayes MPH, BSN, RN, IFNCP, a registered nurse, public health expert, and founder of Meal Maps. Erika Allen, MA, PhD, is the founder and CEO of Urban Growers Collective, an organization focused on community food security. She recommends using apps or websites that help make meal planning a habit—such as Whisk or Budget Bytes—which have meal planning features, batch cooking ideas, and customizable filters for budget, time, and dietary needs. She also points to EatFresh.org for nutrition tips, low-cost healthy recipes, and resources for SNAP (Supplemental Nutrition Assistance Program)-eligible households.

2. Then Stick to Your Plan and Prep

“Make a shopping list of items in each food group beforehand to make sure you are including all the nutrients you need,” says Zhang. “This [also] decreases purchasing unnecessary items,” adds Hayes. “By making a list and sticking to it, you will buy only what you need instead of what looks good at the moment,” says Maya Rams Murthy, RD, MPH, the CEO and co-founder of Food Health Collective. “Incorporate using dinner leftovers for lunch the next day in your grocery list as well to cut down on the bill as well as food wastage.” Once you’re back home, meal prepping can be helpful for making food in bulk, cutting down costs in both money and time, says Zhang. “But meal prepping does not have to yield ready-to-eat meals,” she explains. “It can simply be prepping produce or protein foods beforehand,” she says, such as blanching and freezing vegetables in bulk.

3. Go for Frozen Vegetables

Fresh vegetables can be expensive—especially if they’re out of season—but frozen vegetables can actually give you more bang for your buck. Not only are they typically cheaper, but frozen veggies contain comparable vitamins and minerals when compared to fresh veggies. “Most of these foods are pre-picked, pre-washed, and sometimes cooked,” Zhang says. “Items like frozen fruits and vegetables, especially, help prevent unused foods from spoiling.” But while you’re browsing the frozen foods section, “Skip frozen vegetables that include a sauce or seasoning,” says Pam Nisevich Bede, MS, RD, CSSD, LD, a dietitian for Abbott’s EAS Sports Nutrition. “Often, you’re paying extra for salt and cheaply made sauces.”

4. Eat Oats for Breakfast

When it comes to eating healthy on a budget, oats are a go-to for a quick breakfast or even baking. “Oats are also a great source of beta-glucan, which is a fiber known to reduce cholesterol and improve cardiovascular health,” says Bede. This type of fiber in oatmeal is also known to have a strong effect on satiety, or how full you feel. That means your day with a hearty helping of beta-glucan can help keep you from splurging on a mid-morning snack to tide you over until lunch. “I often buy oats in bulk from the farmer’s market,” Bede says. “They’re high quality and inexpensive.” Many supermarkets also offer oats in bulk. Make life even easier by prepping overnight oats the night before.

5. Buy Nuts in Bulk

Nuts are another healthy food that cost much less if you buy them in bigger quantities. “Skip overly oiled and salted nuts, and instead buy nuts from the bulk section,” says Bede. “Nuts are a great source of heart-healthy fats and essential vitamins and minerals. Buy them whole and chop or prep on the fly for baking needs. Buying in bulk saves you much more money versus buying a few ounces at a time from the baking aisle.”

6. Buy Beans in Bulk, Too

“Both dried and canned beans are extremely inexpensive,” says Natalie Rizzo, MS, RD, an NYC-based registered dietician. Depending on the brand, a can of beans can cost less than $1—which can serve up to 15 grams of protein for less than 300 calories. Beans are rich in iron and considered of the best sources of plant-based protein. Beans and legumes like lentils are also much cheaper when you buy in bulk, especially if you get the dried versions, Zumpano says. Canned beans are often more convenient since there’s no preparation required—and while not as cheap as the dried versions, they can still be inexpensive if you get multipacks, she says. Beans and legumes are also great sources of minerals, vitamins, protein, and fiber, Zhang adds. And when added to your meal, that protein-fiber combo, in particular, means you’ll feel fuller for longer. This nutritional strategy is great for your wallet because fewer high-nutrient, satiating meals will be less expensive than many low-nutrient meals to keep your hunger at bay throughout the day.

7. Go Generic

Many snacks, whole-grain cereals, and even organic produce are available under the store brand. “These foods are held to the same national standards of major brand name products, which means that, nutritionally, they are equivalent in quality,” says Murthy. “Don’t pay more for pretty packaging.” Past research, such as one 2012 report, has suggested that generic products can save you up to 44%—and a 2022 report from Marketplace.org says, on average, store brands cost 30% less.

8. Shop Seasonal

Produce is not always the cheapest thing in the supermarket, but buying what’s in season makes it a great option for eating healthy on a budget. “In the summer, you can find watermelon, berries, and corn for a fraction of the cost of apples and kale,” says Natalie Rizzo, MS, RD, an NYC-based registered dietician. “Because those grow best in the summer, there’s an abundance of them, and they can sell them for cheaper.” Depending on the time of year, shopping seasonally also means you can buy local produce, like from a farmer’s market. These products tend to be cheaper since there’s less cost added on from processes such as shipping, packaging, and storage.

9. Opt for Ugly Produce

Often, if a piece of produce has a cosmetic deformity, the store won’t even put it out for sale. In fact, 2021 research from the Journal of Retailing and Consumer Services estimates that annually, 6 billion pounds of edible fruits and vegetables go to waste because they’re “ugly”—as in off-size, misshapen, discolored, or have other “cosmetic” issues that don’t impact the food’s nutritional value. What’s more, the research says that US merchants often sell this ugly produce for 30 to 50% less than its normal prices. “If you ask the grocer about the ugly produce, they may be willing to sell it at a fraction of the cost,” Rizzo confirms. “And there’s nothing wrong with it other than the fact that it looks different.” To make it even easier, there are services that buy ugly produce straight from the farm and resell it at a steep discount. Two great delivery options are Imperfect Foods and Misfits Market, which sell ugly produce as well as items like less popular cuts of meat and still-good pantry items with outdated packaging.

10. Look for Sales

It might take some extra work, but keep your eye out for special sales and coupons that give discounts on healthy foods. “Supermarkets have different weekly specials, and sometimes those prices are much lower than their competitors,” says Rizzo. “I suggest looking for sale signs in the store and buying the brands that are on sale.” This can even make your meal planning easier, Hayes says. Check out what’s on sale this week and use that to inspire your meal planning and prep while further increasing your savings.

11. Don’t Always Go Organic

“It’s more costly to produce and distribute organic foods, which is reflected in the price,” Zhang explains. While buying organic food can help you avoid unwanted pesticides or other chemicals, it’s unnecessary for certain produce, like bananas or avocados, that have a peel for protection. The Environmental Working Group (EWG) analyzes produce based on amounts of pesticide residue, and its “Clean Fifteen” also includes: Sweetcorn, Pineapple, Onions, Papaya, Frozen sweet peas, Asparagus, Honeydew melon, Kiwi, Cabbage, Mushrooms, Mangoes, Sweet potatoes, Watermelon, Carrots. On the other hand, the EWG’s “Dirty Dozen” includes foods most likely to be contaminated with pesticides. For the best cost savings, “buy only those foods organic,” says Murthy. “Also, if you’re into local farmers’ markets, chat up the actual farmer about their methods: Many farms are organic, even if they can’t legally claim it—it’s expensive to become certified organic.”

12. Grab the Bulk Grains

Foods like brown rice, quinoa, and popcorn kernels are whole foods that are often available in the bulk section of your favorite grocery store. “Single-ingredient whole grains are high in B vitamins, fiber, and other heart-healthy nutrients,” says Murthy. “Since they only have one ingredient and they are minimally processed, they are cheaper than foods like sugary, flavored oatmeal packets, or instant microwaveable popcorn.” Dried grains, while usually more affordable, can also be cooked in large quantities and frozen for meal prepping, Zhang says. Even starchy grains like pasta and bread can be frozen to extend freshness, she adds.

13. Order from the TooGoodToGo App

Too Good To Go connects consumers with local participating restaurants that offer food at a discounted rate to reduce waste. If restaurants have more food waste, eventually, that cost is passed to the patrons. But by using Too Good To Go, a restaurant is able to decrease its waste—which translates to consumers in a few ways. “The consumer is able to decrease their spending by purchasing the food at a discounted rate, which helps keep the prices steady for the future,” she says. “When using the app, just look for places that offer healthier items and avoid those that are only offering unhealthy alternatives like fried or fast food.”

14. Shop with Flashfood

Flashfood is another grocery app that offers food items up to 50% off their retail price. “Our most popular item is our $5 produce box, a 10-pound box of assorted fruits and vegetables,” explains Esther Cohn, Flashfood’s VP of Communications & Public Affairs. This is a great way to increase your produce consumption affordably—and you may get to try something new. “We call this the dragon fruit effect,” she says. “We’ve heard from many shoppers that they tried dragon fruit for the first time using Flashfood because they got one in their produce box.” The Flashfood app updates items daily based on what participating stores have available. “This means if you have ground beef on your list, but Flashfood has ground turkey 50% off, get that instead,” Cohn says. “These are products in surplus or items nearing their best-by date that would otherwise go to waste despite being perfectly good to consume.” If Flashfood doesn’t operate in your area, Cohn says to let them know. The app currently works with more than 2,300 stores in the U.S. and adds new stores to its platform daily.

15. Use Grocery Store Apps

Cohn also recommends checking to see if your local grocery store has an app. “Those typically offer app-exclusive deals that are just as worthwhile to take advantage of.” Zumpano adds that shopping around can really help lower your grocery bill—though you might need to make a few stops. But with a bit of strategic prep, you can use these apps to find the best deals for efficient, cost-saving shopping. For example, Costco has its famous $5 rotisserie chicken, while discount retailers like Aldi offer low-cost whole grain sides, Allen says. Both stores have apps you can browse to plan your shopping list around your budget.

16. Clean Your Fridge

Keeping your fridge and pantry clean helps you create meals with items you already have in your kitchen, Hayes says. “This will reduce what you need to purchase in-store and helps with spoilage.” It’s simple: when your fridge and pantry are clean and organized, it’s easier to notice that half-used bell pepper before it goes off. It also prevents overbuying since you can better keep track of what you actually need. According to the U.S. Department of Energy, keeping your fridge clean also: Ensures it’s running properly, promoting proper airflow and cooling; Clear away mold or bacteria that can spoil food faster; Prevent cross-contamination from spoiling or expired foods.

17. Don’t Shop Hungry

“Avoid shopping when hungry,” Zhang says. “One can experience more food noise if they go shopping for food on an empty stomach.” That means you’re more likely to splurge on items you don’t actually need. In fact, 2024 research published in Frontiers in Nutrition shows that people who shop when hungry are more likely to make impulsive, indulgent, and less healthy food choices. To put that into dollar amounts, a 2024 survey commissioned by the Dole Food Company found that, on average, hungry shoppers spend $26 more on a trip to the store than they would have otherwise.

18. Consider Alternatives for Pricey Items

“Eggs are a staple in many diets as they are considered a complete protein source,” Hayes says. “With the cost of eggs increasing, look into other protein sources that are not as expensive.” Things like chickpeas, black beans, and tofu are good options. “They are filling and are typically less costly.” Another cost-saving swap? Avoid buying marinated, flavored, or pre-seasoned foods, Zhang suggests. Marinate chicken or meat in bulk at home and freeze them in portions instead of buying pre-packaged flavored versions.

19. Buy Whole Foods

Along with pre-marinated foods, Zhang advises avoiding pre-made meals, salad kits, pre-cut products and meat, pre-cooked and peeled eggs, variety pack snacks, instant mixes like mashed potatoes, and single-serving items. “In general, when people are shopping and have limited time, that $3 head of lettuce and $2 tomatoes seems like a lot when the alternative is a pre-washed and packaged [salad] bag with croutons and a few carrot shreds for essentially the same price,” Allen says. We often just gravitate toward the packaged item out of convenience and the perception of cost-benefit. But whole food items go a lot further. “Buy whole carrots, broccoli heads, whole watermelon instead of the pre-cut, pre-washed versions—they tend to cost more,” Zumpano adds.

20. Grow What You Can

“Having your own garden for items your family tends to consume a lot can help with saving in the long run, but it is not something that is feasible for everyone,” Hayes says. “If you can have your own garden, great—but if not, purchasing from local growers and farmers can help with cost, quality, and the community.” But even if you can’t commit to a full garden, a little bit still makes a difference. “Right now, dandelions are in bloom—they are free and so good for you,” Allen says. So, instead of splurging on pricey microgreens at the store, she suggests adding dandelion leaves to your salad, “and the blooms can be dipped in a chickpea batter and sautéed in coconut or olive oil for a rich treat.”

21. Know What Local Resources Are Available

“Check with churches in the local area as well as food banks,” Hayes suggests. “Be on the lookout for community events that are posted on social media that are aimed at helping with food insecurity.” If you have kids, she says that some schools participate in programs with local food banks, such as the Feeding America BackPack Program. “These provide food for school-aged kids to take home on Fridays that provide nourishing meals over the weekends,” she says. “The 2-1-1 helpline can also assist with connecting to local resources like food pantries or nonprofits.”

9 Surprising Changes to Your Body When You Eliminate Sugar

9 Surprising Changes to Your Body When You Eliminate Sugar

M Hasan    3:56 AM   

Understanding the Impact of Reducing Sugar Intake

Health experts have long emphasized the importance of limiting added sugar in our diets. According to the American Heart Association, most Americans consume far more than the recommended amount of added sugar. The average intake is around 17 teaspoons daily—more than double the suggested limits for men and women. This excessive consumption can lead to a variety of health issues, from weight gain to chronic diseases.

Katy Willbur, MS, RD, LDN, a Clinical Dietitian at the Frances Stern Nutrition Center at Tufts Medical Center, explains that while sugar provides a quick energy boost and stimulates dopamine release, overconsumption can lead to negative effects such as increased blood glucose levels, inflammation, and heart problems. She also notes that naturally occurring sugars in foods like fruits and dairy are beneficial, but refined sugars added to processed foods are the real concern.

Benefits of Cutting Out Sugar

1. You May Look Younger

Anthony Youn, MD, FACS, a plastic surgeon and author, highlights that sugar can accelerate skin aging through a process called glycation, which damages collagen and elastin. He suggests that reducing sugar intake can improve skin health within two weeks. Research published in Food Science & Nutrition supports this, showing that antioxidant-rich foods can slow down the aging process.

2. You May Feel Happier

Megan Gilmore, CNC, a certified nutritionist, points out that high sugar intake is linked to higher rates of depression. A 2024 study in BMC Psychiatry found that increased sugar consumption correlates with a 28% greater prevalence of depression. Leah Kaufman, MS, RD, CDE, CDN, adds that reducing sugar can help stabilize moods by preventing blood sugar spikes and crashes.

3. You May Shed Pounds

Reducing sugar intake can lead to weight loss, as it helps curb cravings and regulate hormones. A 2024 study in Nutrition, Metabolism and Cardiovascular Diseases found that people who consumed less added sugar weighed 10 pounds less on average. Kaufman notes that weight loss often occurs within the first week of cutting out sugar.

4. You May Catch Fewer Colds

Excess sugar contributes to chronic inflammation, which weakens the immune system. Research published in Diabetology and Frontiers in Allergy shows that high sugar intake impairs immune function and increases the risk of allergies and infections. Gilmore suggests that reducing sugar can lead to fewer colds and improved allergy symptoms.

5. You'll Lower Your Type 2 Diabetes Risk

Quitting sugar can significantly reduce the risk of type 2 diabetes. A 2025 review in Advances in Nutrition found that each serving of sugary drinks per week increases diabetes risk by 4%. Marc Alabanza, a certified nutritional therapist, explains that reducing sugar allows the body's detox systems to function more efficiently, lowering insulin resistance and improving overall metabolic health.

6. You May Live Longer

Research published in JAMA Open Network and Nature Food indicates that low-sugar diets can slow biological aging and increase life expectancy. By reducing sugar, individuals may lower their risk of heart disease, stroke, and other age-related conditions.

7. You'll Improve Your Breath and Smile

Saul Pressner, DMD, FAGD, a New York City dentist, warns that sugar contributes to cavities and gum disease. By reducing sugar, individuals can improve oral health and prevent tooth decay. Dr. Pressner also notes that better breath and a healthier smile are immediate benefits.

8. You May Have Better Sex

Mark Hyman, MD, founder of the UltraWellness Center, explains that sugar can affect sex drive and hormone balance. For men, sugar spikes can reduce sexual function, while for women, it can disrupt hormonal balance, leading to issues like acne and irregular periods.

9. You May Sleep Like a Baby

Eating sugar before bed can cause low blood sugar and night sweats, disrupting sleep. Research published in Frontiers in Nutrition shows that high sugar intake is linked to poor sleep patterns, snoring, and daytime sleepiness. Dr. Hyman notes that sleep quality improves within a few days of quitting sugar.

Tips for Cutting Sugar Out of Your Diet

Gradually reducing sugar intake is often the easiest way to make lasting changes. Start by examining your beverages, as sugar-sweetened drinks account for 24% of added sugars in the average diet. Swapping soda for seltzer water or unsweetened tea can be a good start. Other tips include replacing sugary snacks with whole foods, using natural sweeteners like fruit, and being mindful of hidden sugars in processed foods.

A Timeline of What Happens When You Stop Eating Sugar

In the first week after quitting sugar, you may experience withdrawal symptoms such as headaches and fatigue, but these typically subside within a few days. Within a few days, sleep quality improves, and weight loss may begin. Over the following weeks, energy levels stabilize, and cravings decrease. After a month, improvements in skin health, mood, and oral health become noticeable. Long-term benefits include reduced risks of chronic diseases, stronger immunity, and better hormonal balance.

Staying on Track

While quitting sugar can be challenging, especially if it’s been a habit for years, gradual changes and support from health professionals can make the transition easier. Withdrawal symptoms like anxiety and irritability may last up to a month, but they tend to diminish over time. Exercise and healthy lifestyle choices can also help manage symptoms and support long-term success.