Soups have a high water content, meaning they fill your stomach but don’t have a lot of calories. Broth-based bean soups contain a hefty dose of fiber and resistant starch—a good carb that slow the release of sugar into the bloodstream—to keep you satisfied. Fiber and water stretch your stomach, activating receptors that signal that you aren’t hungry anymore. All that for a measly 150 calories per cup of black-bean soup.
Feel Even Fuller: resist the cracker pack on the side in favor of a bigger soup helping. Beans are starchy, satisfying and caloric enough on their own. Don’t like soup? Make a vinegar-based salad featuring lentils, black-eyed peas or kidney or navy beans.