Everyone knows that vegetables are incredibly beneficial for our health, but there are some that contribute to weight loss!
According to this Harvard School of Public HealthA diet high in vegetables can help prevent heart disease, control blood pressure and blood sugar, and even improve digestion. Besides these health benefits, vegetables have been scientifically proven to be effective in weight loss. For example, a study published in the European Journal of Clinical Nutrition found that increased vegetable intake can help you lose more weight during weight loss.
Many vegetables, naturally low in calories and high in fiber and water, can be satisfying enough to replace higher-calorie snacks. Additionally, fiber is a great weight loss aid by improving digestion, promoting a healthier gut and helping to control blood sugar levels.
Several experienced nutritionists gave their opinion on which vegetables are best eaten for weight loss. He writes about Yahoo life.
Carrot
Per 1 cup: 52.1 calories, 0.3 g fat, 88.3 mg sodium, 12.3 g carbs (3.58 g fiber, 6 g sugar), 1.19 g protein.
Carrots are often cited as an eye health food because of their beta-carotene content. But besides that, it’s packed with beneficial vitamins and nutrients that can also help you lose weight. A low-calorie food, carrots can help you feel full as well as reduce your calorie intake, according to the British Journal of Nutrition. In addition, carrots support a healthy digestive system and contain about 6 grams of natural sugar per 200 grams, so they can help add sweetness to your meals without adding added sugar, which will help you lose weight.
pea
Per 1 cup: 117 calories, 0.58 g fat, 7.25 mg sodium, 20.9 g carbs (8.26 g fiber, 8.22 g sugar), 7.86 g protein.
Peas are often underestimated and neglected for their size, but once you learn about the nutritional value of this vegetable, you’ll think twice. First, a bowl of peas contains over 8 grams of fiber, making them the number one source of fiber. Not only that, peas have the most protein of any vegetable, with almost 8 grams per cup. There are many studies proving the importance of protein in your diet in the weight loss process. This is because protein gives a feeling of satiety, regulates hunger hormones and helps to reduce subcutaneous fat.
Sweet potato
Per 1 cup: 180 calories, 0.3 g fat, 72 mg sodium, 41.4 g carbs (6.6 g fiber, 13 g sugar), 4 g protein.
Sweet potatoes are a great combination of protein and fiber. Of course, this vegetable contains more carbohydrates and natural sugars than others, but it can also help with weight loss. Sweet potatoes are high in fiber, which helps you stay full longer and avoid consuming extra calories. This vegetable contains viscous fiber, which increases the feeling of satiety and prevents overeating. Another health benefit of sweet potatoes is that, like carrots, they contain natural sugars that make them sweeter. This means that sweet potatoes are delicious on their own and can be added to dishes to give a natural sweetness without adding sugar.
Cauliflower
Per 1 cup: 39.6 calories, 0.38 g fat, 32.1 mg sodium, 7.78 g carbs (4.1 g fiber), 3.76 g protein.
Cauliflower is low in calories and contains some fiber. Lisa Young, PhD, RDN notes that cauliflower is versatile and easy to add to a wide variety of dishes. “For example, you can add cauliflower rice to a casserole or enjoy steamed cauliflower as a side dish.” “It’s a winning combination for weight loss,” says Yang.
spaghetti squash
Per 1 cup: 41.8 calories, 0.4 g fat, 394 mg sodium, 10 g carbs (2.17 g fiber, 3.92 g sugar), 1.02 g protein.
Spaghetti squash is a great weight loss vegetable as it is a healthy alternative to traditional pasta.
“For people with diabetes or those who need to be mindful of their carb intake, this is a great low-carb alternative that won’t spike your blood sugar,” says Yang. Even if you don’t need to watch your carb intake, this vegetable is still “low in calories and contains some fiber, which makes it a weight loss food,” says Yang.
Broccoli
Per 1 cup: 19.4 calories, 0.63 g fat, 6.6 mg sodium, 3.35 g carbs (2.2 g fiber, 0.74 g sugar), 1 g protein.
Broccoli is a versatile vegetable that is often eaten raw, steamed or fried. Besides its versatility, this vegetable also makes a great addition to your calorie-deficient diet.
“Broccoli contains antioxidants that are known to help reduce inflammation in the body,” says Trista Best, MPH, RD, LD, consultant for Balance One Supplements. Research shows that chronic inflammation can lead to weight gain, and broccoli’s ability to reduce inflammation can help you lose weight.
“This vegetable provides the body with sulforaphane, an antioxidant plant compound that gives broccoli many of its anti-inflammatory properties,” Best adds. “Sulforaphane reduces levels of cytokines and NF-kB, substances that control the inflammatory process.”
green pepper
Per 1 cup: 23.9 calories, 0.27 g fat, 3.68 mg sodium, 5.5 g carbs (1.93 g fiber, 3.86 g sugar), 0.91 g protein.
“Chili peppers are an excellent vegetable for a weight loss diet. They’re low in calories, high in nutrients, and help create a feeling of fullness after a meal. This combination can help prevent overeating during the day,” says Best.
Yellow sweet pepper contains more vitamin C than orange, which is an important nutrient for our immunity and increases iron absorption.
Onion
1 cup chopped onions: 64 calories, 0.16 g fat, 6.4 mg sodium, 14.9 g carbs (2.7 g fiber, 6.78 g sugar), 1.76 g protein.
Vegetables such as onions, garlic, green onions, shallots, leeks are considered onions. Packed with flavor, they can balance out other high-calorie flavors, making them a great addition to a healthy diet.
“These low-calorie, flavorful vegetables can be used in a variety of ways, from soups to sauces, seasonings, salads, and more,” explains Jonathan Isbill., MS, RD, LD, registered dietitian, holistic health coach and educator. “One of the easiest ways to cut total calories is to switch to whole foods and replace ultra-processed sauces and dressings, soups, and other packaged foods that may taste familiar to you but are very low in nutrients and high in empty calories.” .
“Onions are an excellent source of whole-food prebiotics to support a healthy microbiome balance and good digestion,” says Isbill.
Chili pepper
1 red pepper: 18 calories, 0.19 g fat, 4.05 mg sodium, 3.96 g carbs (0.67 g fiber, 2.38 g sugar), 0.84 g protein.
“I like to add cayenne pepper and cayenne pepper to my diet to improve the taste and spiciness of dishes,” says Isbill. “Legumes are interesting because they contain capsaicin, which is known to boost mood and metabolism and reduce inflammation, release endorphins, and provide some people with additional calorie burn. Capsaicin can warm up, raise body temperature and make you burn a few times more extra calories thanks to the thermic effect.”
Beet
Per 1 cup canned slices: 52.7 calories, 0.23 g fat, 330 mg sodium, 12.3 g carbs (3.06 g fiber, 9.37 g sugar), 1.55 g protein.
Beets also aid weight loss and support detoxification due to its low fat content. It contains lots of soluble and insoluble dietary fiber, which helps burn fat effectively and also promotes proper bowel function and lower cholesterol. “Many people love beet juice. You can also fry their greens, add them to salads or mix them into smoothies,” she adds.
Previously Focus Wrote how to lose weight in 10 days and make sure the weight doesn’t come back
This material is for informational purposes only and does not contain advice that may affect your health. If you have problems, contact a professional.
Source: Focus
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