If you're trying to lose weight or prevent weight gain, part of the solution is nutrition. It is challenging to restrain oneself but it is possible!
April 22, 2026
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It is not hard to fathom why a hot pot meal counts as one of our favourite meal outings.
The chance to bond over a sumptuous meal is a rare opportunity not to be missed. For those who prefer to dine alone, it’s an enjoyable moment of solitude to indulge in the simple pleasure of eating.
Aside from its palatable appeal, a hot pot meal is, however, not considered nutritious or healthy.
A hot pot full of sodium and MSG
A hot pot meal usually contains an excessive amount of sodium [1].
Health professionals from Mount Alvernia Hospital in Singapore have recommended that, if such a meal is to be consumed, it should be limited to once or twice a month [2].
Something that is widely thought to be healthy, tomato or mushroom soup, may actually contain 3,840mg and 5,723mg, respectively.
By comparison, our recommended intake is about 2,000mg per day or 1 teaspoon of salt!
The ingredients you choose to cook in the broth will influence the nutritional value.
The researchers urged us to avoid fried or processed foods and warned that even the dipping sauce can make the hotpot unhealthy.
It's about making the right choice.
| ✅ Opt for | ❌ Reduce/Skip this | |
|---|---|---|
| Soup base | Light vegetable-based soup. Example: If you're making it from scratch, choose low-sodium chicken or vegetable bouillon for your stock. | Mala soup. Why: Contains up to 45% of total fat. |
| Carbs | Healthier-option carbs. Examples: Yam, sweet potato, organic wholegrain noodles, basmati rice. | Avoid noodles, rice. Why: Contains high glycemic index, causing rapid blood sugar spikes. |
| Meat choices | Lean meat over fat. Examples: Opt for fish or lean white meat over internal organs. | Avoid crab sticks, fish balls, cuttlefish balls. Why: They are processed foods. |
| Vege choices | High-fibre vegetables. Examples: Carrots, mushrooms, spinach | Don't cook your vege too long. Blanch them for minimal nutrient loss. |
| Dipping sauce | Light dipping sauce. Examples: Fresh-cut chillies with soy sauce, minced garlic, and vinegar sauce. | Avoid processed sauces. Examples: Salad dressings. conventional ketchup, thick soy sauce, low-quality fish sauce. |
Another important note is to chew slowly. No point gulping your food down only to regret it in the aftermath.
Eating slowly will also make you feel full faster and prevent overeating.
Collagen soup does not replenish collagen loss in your body
Consumable collagen, such as soup or supplements, cannot be absorbed by our bodies because the molecules are simply too large to enter our bloodstream or skin [3].
Every protein that we eat needs to be broken down into amino acids before our body can absorb it and benefit from its goodness.
Unfortunately, we will not know how much of the absorbed amino acid is delivered directly to the skin.
Soup Diet
Over the years, the practice of soup diets gained more traction, and today we have things like keto soup plans, paleo soup plans, vegetarian soup plans, and bean-based soup plans.
Going on a soup diet may help one stay full.
However, there is no significant evidence that a soup-only diet supports long-term weight loss or management.
Soup diets typically lack a well-balanced nutritional profile [4] and, as such, are not ideal for maintaining weight loss.
The Cabbage Soup Diet
The cabbage soup diet is a popular dietary habit and has been around since the 1980s.
Also known as the Sacred Heart Hospital Diet or the Mayo Clinic Diet, its origins are unclear.
There are several running myths, including that it was developed to help patients lose weight rapidly before heart surgery.
However, the hospitals mentioned have denied these claims.
People who follow this diet do so for 7 days [5], adhering to a specific recipe, to lose weight by the end.
The intent behind practising it for a week is to serve as a starting platform for a longer-term diet plan.
Some may consume other foods, such as fruit, vegetables, and skim milk.
While cabbage contains high levels of Vitamin C and is a digestive antiulcer agent, among other benefits, the truth is that cabbage should not be consumed throughout the entire day [6].
As much as it has a revitalising effect, it also has a draining one.
Cabbage should be steamed, not cooked in water.
There are debates over whether it should be eaten raw, but a drawback is that it can cause digestive issues as with other greens.
Vegetable Soup and Broth
A bowl of vegetable broth is easy on the stomach and more than just enjoyable to the palate.
Ideally, vegetables should be steamed, and water should only be added once they’re cooked.
A healthily prepared vegetable contains antioxidants, vital minerals, and anti-inflammatory properties that are good for health, including aiding weight loss [7].
Unhealthy foods, in general, tend to taste good, but that satisfaction is temporary and could land you in hot soup health-wise!
Make the right choice, and you will enjoy any soup to the fullest. Your body will benefit from it too!
