IF YOU you must be eating your vegetables, by many, many reasons.
“Vegetables should be a staple of your diet because they naturally contain antioxidants, vitamins and minerals, and are low in calories,” says Annelie Vogt von Heselholt, RD, founder of DietitianDoc. “They also help prevent chronic diseases like heart disease and cancer.”
Vogt von Heselholt notes that a good goal is to fill half your plate with vegetables. “Put another way, men should be drinking more than three or four cups a day. A serving generally means one cup of raw or cooked vegetables or two cups of raw leafy greens..”
So, are vegetables a great help for weight loss?
Absolutely, and one of the key reasons is fiber.
“Vegetables of almost all varieties can help you lose weight due to their high fiber content, which makes us feel full longer, their antioxidant content, which is very high and anti-inflammatory, and their high water content, which makes us feel full for longer. which makes them low in calories. and incredibly healthy, but still full,” says Dana Ellis Hunnes, Ph.D., MPH, RD., a senior clinical dietitian at UCLA Medical Center and an assistant professor at the UCLA Fielding School of Public Health. “You can never go wrong with weight loss or weight maintenance by adding more vegetables to your diet.”
Ellis Hunnes points out that the Dietary Guidelines recommend five to nine servings of fruits and vegetables a day. (See more on that breakdown here.)
“Vegetables are naturally very low in calories and fat, which means you can eat a lot of them without gaining weight. A cup of vegetables only has between 20 and 50 calories while a cup of pasta or rice has about 200 calories. If you substitute vegetables for high-calorie foods, you can control your weight easily and safely,” says Vogt von Heselholt, who says that vegetables are also high in water and fiber.
“Fiber provides bulk, which keeps you feeling full longer and helps suppress your appetite. Fiber also helps prevent swings in energy and blood sugar levels, which leads to less fat being stored,” she says. “While fiber doesn’t provide calories, bacteria in your gut can feed on it and that could potentially affect weight loss. As a result, fiber helps you feel fuller longer, leading you to eat less and lose weight naturally. Vegetables also take longer to chew and eat, meaning you generally eat less.”
Do you want to take advantage of the benefits of vegetables in your diet? Take a look at these seven amazing vegetables to eat if you want to lose weight.
arugula
If you’re hoping to see the number on the scale drop, add this dark green to salads, pastas, and even smoothies soon.
“[Arugula] It is a green that is full of flavor. It is spicy and makes a very delicious and interesting salad base. It’s full of fiber, folic acid, vitamin K, other vitamins and minerals,” says Ellis Hunnes. She adds that arugula helps with weight loss because it’s very low in calories but high in fiber, takes a while to eat, and lowers the total calories. consumed during a particular meal.
Broccoli
Is there a better healthy and crunchy snack than some chopped broccoli stems with a little salt sprinkled on top?
“Broccoli is low in calories and high in water, fiber, and vitamin C, which can help with weight loss. Vitamin C, in particular, shows promise as a weight loss aid,” says Vogt von Heselholt. “Researchers believe that it is the antioxidant and anti-inflammatory properties of vitamin C that may provide the positive effects.”
Cauliflower
Cauliflower is another cruciferous vegetable to consider.
“In addition to being low in calories but high in water, fiber and antioxidants, cauliflower is very versatile. It can be baked, roasted, or used fresh or frozen in smoothies, soups, and stews. By substituting cauliflower for a regular pizza base, white rice, or mac and cheese, you could save over 400 calories,” says Vogt von Heselholt.
She adds: “Cauliflower has also been shown to be inversely associated with weight, that is, the higher the intake, the lower the weight. Researchers attribute this association to high fiber content and its influence on appetite, satiety, glucose and insulin responses, and fat storage.”
Spaghetti Squash
As Vogt von Heselholt explains, spaghetti squash is low in calories, high in water, fiber, and antioxidants, just like cauliflower.
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“It’s also an excellent substitute in pasta dishes, gratins, and stews, and can help promote weight loss. Spaghetti Squash Fiber slows stomach emptying that can help reduce hunger and appetite,” she says.
Jicama
For a strong dose of fiber and vitamin C, stop overlooking this Central American staple. Jicama is native to Mexico and can be enjoyed raw or cooked, such as in the baked “fried jicama” format.
“Jícama is a deliciously flavored yet crunchy root vegetable that is low in calories, high in fiber, and high in water,” says Ellis Hunnes. “It occupies volume in the stomach without adding many calories, which can reduce the total calorie intake for that meal per day and promote weight loss.”
Cabbage
Whether you sauté cabbage in oil and a bit of sherry vinegar for a healthy side dish or use it as a base for a salad, incorporate this slimming vegetable into your diet as much as possible.
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“Cabbage is low in calories and high in fiber, which helps keep you feeling full without all the calories,” says Vogt von Heselholt. “It is believed that cabbage promote weight loss balancing glucose, limiting the oxidative stress, inflammation, and insulin resistance seen in diabetes.”
Zucchini
Whether you opt for zucchini or another summer squash, add this vegetable to your shopping cart regularly.
“Zucchini is another vegetable that is full of water and fiber while also being low in calories,” says Ellis Hunnes. “You can grill, bake, roast, sauté and take any flavor of food.” Ellis Hunnes emphasizes that, like other vegetables, zucchini adds bulk to a meal without adding a lot of calories, and it’s all thanks to the fiber.
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