Dieting isn’t just about cutting back on what you eat. It’s about eating the right foods to help with weight loss while still getting proper nutrients. Here are some vegetables that are perfect for helping you lose weight.
Broccoli contains only 31 calories per cup, and it’s rich in vitamin C, A, B6, and potassium. Eat it cooked or raw. While it can make those with queasy stomachs gassy, it is an excellent vegetable for weight loss.
It is a good source of protein and contains soluble fiber which helps lower cholesterol. In fact its fiber content is roughly split between soluble and insoluble, so it contributes to both of your fiber needs. In fact, the high fiber content puts it on many people’s list of negative calorie foods. Broccoli is also an excellent source of vitamin D.
One cup of spinach contains only 27 calories, and it is loaded with protein and iron. Its high potassium content helps lower blood pressure Its high magnesium content helps to maintain nerves and the immune system. It is especially good after exercise, as the nutrients it contains help build and repair muscle. Remember, the more muscle mass you have the more calories you burn.
Spinach is best served cooked, as the body cannot break down all of the nutrients in uncooked spinach. Try adding a handful of chopped spinach to scrambled eggs for a healthier breakfast.
Onions are practically a staple of good food. They add flavor and texture to a meal. And at 64 calories per cup, they make a great dietary vegetable. They also contain high levels of antioxidants, which have been linked to heart health and reductions in the risk of cancer.
Onions may lose some of their healthy properties when cooked, but they can irritate delicate digestive systems when eaten raw. One way to prepare them is to bake them in the skin, which helps keep their nutrients inside.
At 16 calories per cup, you can’t go wrong with cucumber. They make a great part of a salad, and you can even grill them. Cucumbers contain high levels of vitamin K, which may improve bone strength and reduce risk of injury. Rich in magnesium and potassium, cucumber may also help reduce blood pressure. Cucumber is a great addition to a green smoothie.
A medium-size carrot contains about 25 calories. They make great snacks on the go, and can be boiled, roasted, or added to a salad. If you use a spiralizer, you can even use them as an alternative to pasta. Carrots have a range of health benefits, including possessing antioxidants which may reduce cancer risk. And the truism about carrots improving your eyesight is actually supported by research; carrots contain high levels of vitamin A, which has been tied to healthy vision. Add them to your smoothie too!
Cauliflower contains 25 calories per cup. They make a great quick snack, and you can add them to salads as well. With high levels of vitamin C, vitamin K, and folate, cauliflower may help reduce cancer risks, act as an anti-inflammatory, and reduce the risk or severity of depression.
Preparing and Cooking Vegetables
Where most fat comes from regarding vegetables is in the preparation. Look at the calorie and fat content in the oils you use. You’ll find an excellent examination of the best cooking oils here.
Eating a wide variety of vegetables is a healthy choice, but if you’re not already including the choices above, look for ways to add them to your diet. They are some of the best vegetables for weight loss.