Looking to Slim Down? Dietitians Say Eat These Vegetables
According to a recent article published by Eating Well, filling half your plate with vegetables is one of the simplest and most effective things you can do to lose weight.
Low in calories and high in water and fiber, one cup of most vegetables has only 20 to 50 calories, making it the ideal food to help you stay in the calorie deficit required to lose weight. Fiber, of course, is a carbohydrate that is key for weight loss because it moves through the digestive tract slowly, keeping you full longer. Interestingly, we don't absorb calories from fiber, but it still provides satisfying volume. As a result, our appetite is suppressed throughout the day and it becomes easier to eat fewer calories.
As a result, Eating Well asked dietitians for their thoughts on which vegetables can best help with weight loss. Here are their top choices:
1. Cauliflower
"My favorite way to prepare cauliflower is to chop it up, drizzle it with some olive oil and a generous sprinkle of garlic powder and nutritional yeast and then roast it in the oven until lightly browned and crispy along the edges," said Elysia Cartlidge, M.A.N., RD. "Roasting the cauliflower brings out so much flavor and makes it totally crave-worthy, so it's a great way to incorporate more vegetables and fiber, especially if you're not a veggie lover."
2. Spaghetti Squash
"All winter squashes are low-calorie foods effective for weight loss. But spaghetti squash is my personal favorite," says Cheryl Mussatto M.S., RD, LD, author of The Nourished Brain. "It's the perfect low-calorie alternative — only 42 calories in 1 cup — for anyone wanting to cut back on conventional spaghetti. It's also low-fat and provides fiber that's both filling and nutritious. And for those with diabetes who need to limit their carbohydrate intake, it won't spike blood sugar the same way pasta might. So, not only is spaghetti squash a great go-to weight-loss food, but you'll also still retain that 'spaghetti' mouthfeel we all love."
3. Avocado
"According to a recent study, eating half an avocado helps reduce overall belly fat," says Christa Brown, M.S., RDN, a New Jersey-based dietitian. "You also get the heart-protective benefits of lowering your LDL ('bad') cholesterol!" says Brown.
4. Cabbage
"Cabbage is low in calories and high in fiber," says registered dietitian Jinan Banna, Ph.D., RD. "Consuming enough fiber is an important part of a diet for weight loss, as it helps you to stay full and provides little in the way of calories." What's more, cabbage contains potent phytonutrients that can help fight off cancer and reduce inflammation.
5. Zucchini
"Zucchini is a great way to add fiber, volume and nutrients with very little calories," says Anya Rosen, M.S., RD, LD, CPT, a functional medicine practitioner based in New York City. One cup of sliced zucchini has only 19 calories and 3.5 grams of total carbohydrates. "It has a neutral taste that easily adapts to other more flavorful ingredients — both sweet and savory. You can grate it into oatmeal, add it to a smoothie or sub it for pasta," Rosen says.
6. Romaine Lettuce
According to registered dietitian Jennifer Fiske, M.S., RDN, LD, romaine is a great "catch-all" vegetable, "meaning you can toss a lot of things in and have a great dish. You can also use romaine hearts for lettuce wraps and to add crunch to sandwiches. I recommend buying a 3-pack and prepping as needed; they last much longer than pre-cut lettuce. Romaine lettuce is a low-calorie food rich in a variety of nutrients, such as folate, and has a mild flavor. It's not fancy or flashy, but it's versatile, affordable and great for weight loss," she says.
7. Green Peas
"Peas are a starchy vegetables, meaning they have more carbohydrates than nonstarchy vegetables (potatoes and corn are also starchy vegetables). But green peas pack a punch of fiber and protein, something other vegetables can't boast about. One cup of peas has 8 grams of fiber and 8 grams of protein. Similar to fiber, protein promotes satiety and high-protein diets are associated with weight loss. The body burns twice as many calories digesting protein than carbs and fat. So don't be afraid of peas' 10 extra grams of carbohydrates compared to their non-starchy counterparts."
8. Kale
"One cup of kale only has seven calories, which means you can fill your entire plate with kale for under 50 calories. Its rough texture also means that it takes longer to chew, and eating slowly helps you feel fuller on fewer calories."
9. Spinach
Milder than kale in taste and texture, "spinach tends to be more appealing to people's tastebuds. Nutrition-wise, it's very similar to kale," so you can never go wrong with spinach.
10. Carrots
"While carrots have a little more sugar than other vegetables, they also have more fiber. One cup of carrots delivers 3.5 grams of fiber, which is three times the amount of fiber in a cup of leafy greens. And they are still low in calories at 52 per cup. Carrots are a crunchy alternative to chips, which have about 130 calories in a serving size of just 12 to 15 chips. And most importantly, chips lack fiber that is present carrots."
11. Bell Peppers
"Bell peppers are low in calories and high in nutrients. In fact, one bell pepper contains more vitamin C than an orange! With research linking those with lower vitamin C levels to higher amounts of body fat, this is a vegetable that should top your grocery list!" says registered dietitian Christie Gagnon, RD of Horrah to Health.
12. Broccoli
"Broccoli is a cruciferous vegetable with cancer-fighting compounds, specifically sulforaphane and indole-3-carbinol. Broccoli also has the antioxidant quercetin, which may help lower blood pressure. When it comes to weight loss, 1 cup of cooked broccoli has 5 grams of filling fiber, plus 3.5 grams of protein. Broccoli is 90% water, which contributes to its fill-you-up factor and is high in vitamins C and K."