The Best Vegetables to Eat When You're Trying to Lose Weight
Veggies are generally good for weight loss. Why? Most are low in calories — and all have satisfying fiber, which helps to keep you satisfied and reduces the need to nibble. Furthermore, "the water content of vegetables increases the volume of the food," . This keeps you fuller for longer. However, some are superior to others. Here are seven vegetables that are especially beneficial for weight loss:
Spinach
"It's low in calories, high in nutrients, and versatile enough to use in a variety of recipes,". Spinach, like other leafy greens, is classified a superfood by the Centers for Disease Control and Prevention, which claims it's closely linked to a lower risk of chronic diseases like type 2 diabetes, heart disease, and several types of cancer. Spinach is delicious in a healthy green smoothie, a lupini bean salad, or a Mason-jar salad.
Broccoli
This is one of my favorite vegetables for its versatility,BA, RDN, a culinary dietitian "It's also a great way to get some extra fiber. I like to roast broccoli with extra-virgin olive oil and seasonings. I'll eat it as a side dish or incorporate it into a major dish by adding it to pasta." Make roasted cauliflower and broccoli, a healthy broccoli slaw, or beef with broccoli.
Squash with spaghetti
Take advantage of this winter squash whenever you can. "It's a great low-calorie alternative to traditional spaghetti," explains According to the National Nutrient Database, a cup of cooked squash has only 42 calories. "It's also low in fat and high in fiber, which helps you feel fuller for longer.Combine the vegetable with the chicken spaghetti squash, marinara spaghetti squash, or chickpea kale curry stuffed spaghetti squash.
Brussels sprouts
"These cruciferous vegetables are high in fiber, which helps you feel full quickly and stay full for a long time," "They're very low in calories but have the ability to make you feel less hungry after eating them." According to the USDA National Nutrient Database, a cup of Brussels sprouts contains only 38 calories. Make grilled Brussels sprouts, Brussels sprouts with grape honey sauce, or sautéed shredded Brussels sprouts.
Peas in green
"With almost 9 grams of fiber per cup, green peas can help you meet your fiber goals and feel full with ease," Moore explains. "I usually keep frozen green peas on hand to add bright green color to soups, puree into a pea pesto, or simply enjoy as a side dish dressed with olive oil, lemon, salt, and pepper." Green gems can also be used to green pea soup or healthy farro fried rice.
Cauliflower
According to the USDA National Nutrient Database, this vegetable has only 27 calories per cup. "It provides fiber, which helps to slow digestion and promote a feeling of fullness," explains Devje. "Cauliflower is also fat-free, cholesterol-free, and low in sodium." Make some healthful cauliflower rice, cauliflower tacos, or cauliflower soup.
Sweet potato
"With a bit more fiber than white potatoes, sweet potatoes have a satisfying sweet flavor that plays well with foods like kale and black beans," says Moore. "My favorite way to enjoy sweet potatoes is to simply roast them, with the skin on." After all, the skin is where a good amount of the veggie's filling fiber sits.
How to Purchase fresh Broccoli
Broccoli is available in whole heads with stems, crowns with or without stems, and bagged florets. Amidor recommends utilizing your sight and nose to take three things into account while buying broccoli, regardless of size or shape:
#1. Color: Fresh broccoli is vivid green, with florets ranging in color from deep emerald to bluish-green. Avoid broccoli with discoloration, such as yellow or brown patches or mold.
#2. Smell: Opt for unscented broccoli. Although broccoli has a moderate odor when held close to the nose, stale broccoli has a distinct foul odor.
#3. Apperance: Fresh broccoli seems wet, with tight florets and a smooth stem. If the florets appear wilted or the stem appears broken or dry, it means the broccoli has lost moisture and is no longer fresh.
Broccoli Storage Instructions
#1. Fresh Broccoli Storage
Refrigerate fresh broccoli in a perforated or loosely closed plastic bag in the crisper drawer. "Don't completely seal the bag," Amidor advises, "and don't wash broccoli before storing it, as this can lead to mold growth." It's also a good idea to wait to cut the broccoli until you're ready to use it.
#2. How to Keep Cooked Broccoli Fresh
Cooked broccoli should be refrigerated in an airtight container. Make a note of the date and contents of the container.
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