13 VEGGIES THAT CAN HELP YOU LOSE WEIGHT
Medically reviewed by Elizabeth Barnes, RDNMedically reviewed by Elizabeth Barnes, RDN
Eating a balanced diet with plenty of vegetables is one of the easiest and most effective ways to maintain a healthy weight.
Many vegetables are naturally low in calories yet high in water and fiber, which can help keep you full for longer. Plus, vegetables are rich in vitamins, minerals, and other beneficial plant compounds that can reduce inflammation and protect against chronic health conditions.
Here are the best vegetables to include in your diet to support a healthy and sustainable weight loss journey.
1. Asparagus
While asparagus has a tendency to make your pee smell funny, it's one vegetable you'll want to eat more of if your goal is weight loss.
Not only is asparagus very low in calories but also high in fiber. One cup of cooked asparagus contains 3.6 grams(g) of fiber, with just 40 calories.
Fiber is important for weight loss because it digests slowly, helping you feel full longer. This means you'll naturally consume fewer calories without feeling deprived. Fiber also supports healthy digestion and keeps your bowel movements regular.
You can eat asparagus raw or cooked. It tastes great steamed or grilled and compliments almost any meal.
2. Brussels Sprouts
Like other cruciferous vegetables, Brussels sprouts are low in calories and high in fiber. One cup of cooked Brussels sprouts provides 4 g of fiber, with just 56 calories.
One study found that each daily serving of cruciferous vegetables was linked to a weight loss of around 0.68 pounds over a four-year period.
In addition, cruciferous vegetables contain phytochemicals called glucosinolates. These compounds have antioxidant, anti-inflammatory properties that may help reduce the risk of cancer, heart disease, and other chronic diseases.
For a filling side dish, try roasted Brussels sprouts drizzled with olive oil, sea salt, and pepper.
3. Spinach
With a water content of around 91%, spinach is a low-calorie, hydrating, and nutritious vegetable.
Three cups of raw spinach provide 2 g of fiber and 2.5 grams of protein, with just 20 calories. A three-cup serving also provides over 300% of the daily value (DV) for vitamin K, 28% of the DV for vitamin C, and 47% of the DV for vitamin A.
One study found that each daily serving of spinach was linked to a weight loss of around 0.52 pounds over a four-year period.
Spinach is one of the most versatile leafy greens and can be added to smoothies, sautéed as a side dish, or served as a salad ingredient.
4. Cauliflower
Over the past few years, cauliflower has become a popular ingredient in various dishes, often being used as a substitute for pizza crust, rice, and mashed potatoes.
One cup of cooked cauliflower has around 2 grams of protein, 2.9 g of fiber, and 61% of the DV for vitamin C, for only 29 calories.
This cruciferous veggie is also high in plant sterols/stanols that lower bad cholesterol levels and improve endothelial function, which is critical for heart health.
Cauliflower is extremely versatile and can be eaten raw, roasted, or steamed. You can even mix cauliflower rice with regular or brown rice to make a lower-calorie, nutritious cauliflower rice blend.
5. Carrots
Carrots are a low-calorie snack with a satisfying crunch. They also contain natural sugars that can add a mild, sweet flavor to dishes.
One cup of raw carrot slices contains 3.4 g of fiber for just 50 calories.
A 2021 study linked frequent carrot consumption with reduced body mass index (BMI) and lower rates of obesity.
Plus, carrots are rich in carotenoid antioxidants. Studies have associated higher blood levels of beta-carotene with a decreased risk of type 2 diabetes, cancer, and mortality.
For a low-calorie, filling snack, snack on sliced carrots with hummus or a Greek yogurt dip.
6. Bell Peppers
Bell peppers are a versatile addition to a healthy diet. They're low in calories and high in nutrients, including fiber and vitamin C.
One cup of raw red peppers contains 3.2 grams of fiber, over 400% of the DV for vitamin C, with only 39 calories.
Higher consumption of vitamin C has been linked to short-term improvements in BMI. However, further studies are needed to establish a clear relationship between vitamin C and weight loss.
Dip raw peppers in hummus or Greek yogurt dip, or include them in salads or sandwiches for crunch and flavor. You can also serve sautéed bell peppers, onions, and chicken breast on warm tortillas to make fajitas.
7. Zucchini
Zucchini provides 2 grams of protein and 1.8 g of fiber per cup when cooked, all for just 27 calories. This makes it a great vegetable to add to your diet for weight loss.
In addition, zucchini contains antioxidants lutein and zeaxanthin, which are known for supporting healthy vision and reducing the risk of several causes of visual impairment.
Zucchini is versatile and can easily be incorporated into stir-fries, casseroles, and pasta. You can also substitute zucchini noodles —or zoodles—for pasta in many dishes to cut back on calories and carbohydrates.
8. Green Beans
Incorporating green beans into your diet can be very effective for weight loss. One cup of cooked green beans contains 3.8 g of satiating fiber, 2.2 g of protein, and 37 calories.
Drizzle fresh or frozen green beans with garlic, olive oil, and pepper, and roast for about 25 minutes in the oven.
Note that canned green beans are often high in sodium, which can increase blood pressure. Rinse and drain canned green beans or choose low-sodium varieties to reduce their sodium content.
9. Cabbage
You may have heard of the cabbage soup diet, which consists of eating primarily cabbage soup for a week. While no solid evidence supports this diet's effectiveness for long-term weight loss, this cruciferous veggie certainly has its place in a healthy eating pattern.
One cup of cooked, shredded cabbage contains 2.8 grams of fiber and 2 grams of protein, with just 35 calories.
Some research also suggests that cruciferous vegetables like cabbage and broccoli may reduce cardiovascular disease risk.
Enjoy cabbage grilled, steamed, sautéed, grilled or roasted. You can also use cabbage to make fermented kimchi, which has been linked to anti-obesity effects in human studies.
10. Edamame
Despite being slightly higher in calories than many other vegetables, edamame is a good source of fiber and protein, which makes for a filling snack option.
One cup of shelled edamame pods provides 18 g of protein, 8 g of fiber, and 188 calories.
Protein can aid in weight loss by improving satiety hormones and increasing the amount of calories your body burns each day. It also prevents a decrease in muscle mass during periods of weight loss, which helps keep your metabolism high. Studies have linked high-protein diets to weight loss and the prevention of obesity and obesity-related diseases.
Add edamame to stir-fries, salads, or roast them for a tasty snack. You can also eat steamed edamame straight out of the pod.
11. Beets
While often overlooked, beets are low in calories and rich in various nutrients that can keep you healthy.
One cup of cooked beets provides 75 calories, 2.9 grams of protein, and 3.4 grams of fiber.
Beets are also a great source of dietary nitrates, which are converted to nitric oxide in the body. Nitric oxide relaxes and dilates your blood vessels, helping to improve circulation and lower your blood pressure.
The boost of nitric oxide also increases the delivery of oxygen and other nutrients to muscles during exercise, which may improve exercise performance.
Furthermore, beets contain potent antioxidants called betalains, which may protect against obesity, heart disease, cancer, and other free radical- and inflammation-related chronic diseases.
Enjoy the health benefits of beets by adding them to salads, baking them, or eating them raw.
12. Broccoli
Broccoli is a cruciferous vegetable commonly enjoyed steamed, raw, or sautéed. Not only is it low in calories, but broccoli is also relatively high in fiber and protein.
One cup of cooked broccoli offers 5 grams of fiber and 3.7 grams of protein, all for only 55 calories. Broccoli is high in vitamins C and K and folate, which is vital for fetal growth during pregnancy.
In addition, broccoli contains nutrients and phytochemicals that can reduce inflammation, support heart health, improve bone health, and even protect against certain types of cancer.
13. Sweet Potato
Although they are higher in carbohydrates than many other vegetables, sweet potatoes can be a healthy addition to a balanced diet if your goal is weight loss.
One medium sweet potato provides 3.8 grams of fiber, 2.3 grams of protein, and 103 calories.
Sweet potatoes also contain carotenoids and other compounds that can help fight inflammation, support heart health, improve cognitive function, and protect against cancer. Carotenoid-rich extracts from sweet potatoes have been shown to prevent fat accumulation, reduce weight gain, and normalize triglyceride levels in test tube and animal studies.
For maximum health benefits, roast or bake sweet potatoes with the skin on, as this is where much of the fiber is found.
Why Should You Eat More Vegetables To Lose Weight?
Vegetables are high in water and low in calories, which means they can add a lot of volume to your meals without adding many calories.
They are also high in fiber, an indigestible carbohydrate found in plant foods. Since the body cannot digest fiber, it moves through the digestive system slowly, helping to keep you full longer.
Several studies have shown that high-fiber diets can improve satiety and reduce daily calorie intake, which can help with weight management.
Furthermore, research suggests that a higher dietary intake of fiber-rich foods can increase bacterial diversity in the gut and reduce weight gain, regardless of daily calorie intake.
A Quick Review
The best vegetables for weight loss are naturally low in calories and high in fiber and water. This combination can help curb hunger and reduce your daily calorie intake.
Vegetables are also rich in vitamins, minerals, and other beneficial plant compounds that can help protect against chronic disease and certain types of cancer.
In addition to moving your body more throughout the week, including more of these vegetables in your diet can help you reach your weight loss goals and stay healthy.
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2024-07-31T13:26:38Z dg43tfdfdgfd