You can’t go wrong with eating vegetables. In fact, according to Harvard School of Public Healtha diet that contains lots of vegetables on a regular basis can help prevent heart diseasecontrol blood pressure, improve your digestive health and help you control your blood sugar levels.
Along with these health benefits, vegetables can help you achieve your weight loss goals also. A study published in European Journal of Clinical Nutrition found that increasing vegetable consumption could contribute to greater weight loss.
To find out more, we asked a couple of expert dietitians for their thoughts on the best vegetables to eat for weight loss. And for more healthy weight loss tips, check out Top 5 Breakfast Habits to Lose Belly Fat.
Broccoli is a versatile vegetable that people love to eat raw, steamed, or sautéed. And along with its versatility, it’s also a great addition to your eating plan when you’re trying to lose a few pounds.
“Broccoli contains antioxidants, which are known to lower inflammation in the body, among other things. These nutrients in broccoli are unique in the way they work,” says Trista Best, MPH, RD, LD a Balance One Supplements.
“This vegetable also supplies the body with sulforaphane, an antioxidant plant compound that gives this vegetable most of its anti-inflammatory benefits. Sulforaphane works by reducing cytokines and NF-kB, the substances that drive the inflammation process. When these are abundant in the body and if allowed to persist, dangerous levels of inflammation can be reached. What research shows that chronic inflammation can cause weight gainbeing able to reduce it can help you lose weight.
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Peppers they are a delicious vegetable with a mild flavor, so they are great to add to different types of dishes.
“Peppers are an ideal vegetable to add to a weight loss diet. They are low in calories and high in nutrients, while helping to create a feeling of fullness after meals. This combination can help prevent overeating.” for the rest of the day.” says better.
In addition to supporting weight loss, “bell peppers are also packed with nutrients that benefit the body in significant ways, but most of the general public is unaware of just how healthy they really are. Red bell peppers are higher in vitamin C than orangeswhich is an important nutrient for immune support benefits, but also enhances iron absorption.
Things like onions, GarlicChives, shallots, leeks, and chives are considered alliums. These vegetables are packed with flavor and are great for a healthy eating plan, and because they are so high in flavor, they can offset flavor additives with more calories you can add to food.
“These low-calorie, high-flavor vegetables can be used in so many ways, from soups to sauces, relishes and salads, and more. One of the easiest ways to reduce your total calories is to opt for a whole food flavor and swapping out ultra-processed dressings and sauces, soups and other packaged foods that, while they may give you familiar flavors, come with very few nutrients and lots of extra empty calories,” says jonathan isbill MS, DR, LDMaster in Nutrition and Dietetics, Registered Dietitian, Holistic Health Coach and Educator.
As a bonus, Isbill notes that onions “are also a great source of whole-food prebiotics to support a healthy microbiome balance and happy digestion.”
If you are someone who can handle a bit of spice in the kitchen, you can try adding some hot peppers to your next meal to help with weight loss.
“I love adding hot peppers and chilies to someone’s meal plan to increase the flavor and heat of their dishes. The interesting thing about vegetables that come from the capsicum genus of plants is that they contain capsaicin, which is known to improve mood and metabolism and reduce inflammation while promoting the release of endorphins and providing some people with an extra calorie burn. Capsaicin can increase your body temperature and cause you to burn some extra calories thanks to the thermic effect of these foods,” says Isbill.
some people love beetsothers hate them. But if you’re a beet lover, you’ll be happy to know that they’re packed with useful nutrients to aid weight loss.
“Being rich in nitrates, beets have long been prized by high-performance athletes and exercisers as a way to increase nitric oxide in the body. This extra boost of NO can help fuel workouts, support the flow blood, maximize recovery and can even increase performance for some,” says Isbill. And when you get more out of your workouts to burn fat, you can support your weight loss goals.
“Many people enjoy beet juice, and you can also sauté their stir-fried vegetables, add them to a salad, or blend them into a smoothie,” she adds.
