Are beets good for weight loss? Let’s find out.
15. Celery
Celery is another low-calorie vegetable that contains only 14 calories per 100 grams. It contains dietary fiber which helps to keep you full, thus reducing the feeling of hunger. The high water and electrolyte content in celery helps keep the body hydrated and reduces bloating, making it an excellent food for weight loss. Apigenin, a compound found in celery, has been shown to help burn fat. Add raw or cooked celery to salads, stir-fries or smoothies.
16. Asparagus
Asparagus is a nutrient-dense vegetable that is known to promote weight loss. Its high water content makes it a great option for those trying to lose weight. Asparagus is also low in calories, making it ideal for weight loss. To enjoy asparagus, you can boil, grill or roast it.
17. Green beans
Green beans are high in soluble fiber which fights inflammation that causes abdominal fat to accumulate. With only 31 calories per 100 grams, these low-calorie superfoods are a great choice for those watching their weight. They are also rich in vitamins A, C and K, folate and potassium. Green beans are versatile; they can be added to salads, soups, stir-fries or eaten as a side dish. Studies showed that eating green beans can reduce the risk of obesity.
18. Peppers
Chili peppers, also known as hot peppers, are a fantastic vegetable for weight loss thanks to capsaicin. Research has shown that capsaicin can help promote fat burning by increasing metabolism and promoting fat burning. Green chili peppers, in particular, can boost metabolism by up to 50%. This is because capsaicin activates a receptor called transient receptor potential vanilloid-1 (TRPV1), which regulates energy metabolism and fat storage.
Chilies can be added to salads, soups, curries and other dishes.
19. Zucchini
Zucchini, also known as zucchini, is a delicious vegetable. It is a potent source of several antioxidants like vitamin A, especially in cooked form. It is rich in water and fiber, so it helps promote digestion. It’s low in carbs, so it can be beneficial for people with diabetes and can be a great substitute for pasta and noodles (zoodles).
20. Pumpkin
Pumpkin, a nutrient-dense vegetable, can contribute significantly to weight loss. It contains vitamins A and C, potassium and fiber, all beneficial for overall health. Additionally, the high fiber content of pumpkin is helpful for weight loss. Indeed, the fibers help reduce cravings and promote the feeling of satiety. Try roasting it as a side dish or adding it to soups and stews. Pumpkin puree is also a great alternative to high fat ingredients like cream or butter in recipes. However, watch out for added sugars in packaged pumpkin purees and aim for fresh or canned purees with no added sugars.
Summary
Top 20 vegetables that help with weight loss include spinach, cauliflower, mushrooms, bottle gourd, capsicum (bell pepper), sweet potato, onions, cucumber, kale, Brussels sprouts, cabbage, lettuce, broccoli, beets, celery, asparagus, green beans, zucchini and pumpkin peppers. These vegetables are low in calories and high in nutrients, making them great diet options for weight loss. They also offer other benefits, such as reducing inflammation, regulating stress hormones, and improving digestive health.
Suggestions HealthifyMe
If you’re tired of eating plain boiled vegetables to lose weight, try grilling them. Grilled vegetables retain more nutrients and add a smoky flavor that can make them more appealing. You can grill vegetables like peppers and zucchini with olive oil, herbs and spices. Grilled vegetables are low in calories, retain fiber and are delicious, making them a great addition to your weight loss diet.
The last word
Eating vegetables is essential to a healthy diet, and certain vegetables can help with weight loss. Additionally, incorporating these vegetables into your diet can provide various health benefits. For example, they help with weight loss and help improve digestion, reduce oxidative stress, lower cholesterol levels and boost immune system function. So, the next time you are preparing a meal, consider incorporating some of the vegetables mentioned above and enjoy their many health benefits.
Disclaimer: The purpose of this article is simply to spread knowledge and raise awareness. It is not intended to replace professional medical advice. For more information, please contact our certified nutritionists Here.
Frequently Asked Questions (FAQs)
Q: Which vegetables are good for weight loss?
A: Vegetables such as spinach, cauliflower, mushrooms, bottle gourd (lauki), bell pepper, lentils, sweet potato, onions, cucumber, kale, Brussels sprouts, cabbage, iceberg lettuce, broccoli, beets, celery, asparagus, green beans, peppers, and pumpkin are good for weight loss.
Q: How do vegetables help with weight loss?
A: Vegetables are packed with nutrients. They are high in water and moderate in fiber. Therefore, consuming vegetables keeps you full for an extended period of time suppressing the desire to eat. Plus, they have a low calorie count.
Q: Are all vegetables equally effective for weight loss?
A: Not all vegetables are the same. Some are low in calories, while others are high. Also, some vegetables increase the bulk of the diet more than others due to increased water content. As a result, their effect on body weight and overall health is different. Therefore, experts suggest eating a variety of foods to give your body the nutrients it needs to function.
Q: How much vegetables should you eat to lose weight?
A: Everyone’s needs are different and each vegetable has a different nutritional composition. Therefore, the amount of vegetables you can eat daily varies. However, you can have a bowl or two of healthy vegetables with every meal for weight loss. But it’s best to consult a certified nutritionist to determine the right amount for you.
Q: Can vegetables be eaten in unlimited quantities to lose weight?
A: No, it is unhealthy to consume anything in unlimited amounts. Although vegetables are low in calories, high in nutrients and high in water, they should be eaten as needed. However, you can replace your meal and have a large bowl of boiled vegetables as part of your healthy weight loss diet.
Q: Can cooked vegetables help with weight loss?
A: Certainly, cooked vegetables contribute significantly to weight loss. They make food soft, digestible and palatable. Additionally, cooking vegetables breaks down cell walls, releasing more nutrients. Therefore, cooked vegetables provide more antioxidants, lycopene, lutein, beta-carotene and other minerals.
Q: Can vegetables replace other foods for weight loss?
A: Replacing high calorie foods with low calorie vegetables can create lower calorie versions of some of your favorite dishes. You can eat the same amount of food with fewer calories from the water in vegetables, and the fiber adds bulk to dishes. However, vegetables alone cannot help with weight loss. Instead, a healthy weight loss diet should include a mix of all the nutrients, from carbs to protein, that you get from other foods.
Q: Can eating vegetables alone help with weight loss?
A: Eating vegetables alone can help with weight loss, but experts advise against eating only vegetables for weight loss. You’ll miss out on other essential nutrients if you follow a plant-based diet. It is therefore essential to have a balanced meal to avoid deficiencies.
Q: Can vegetables be eaten in any form for weight loss?
A: Certain cooking techniques, such as frying, breading and sautéing, are not recommended. This will add more calories to the vegetables and decrease their nutrient content. Additionally, using high-fat dressings for salads will dramatically increase the fat and calorie content of the dish, derailing your weight loss journey. Instead, try steaming or boiling your vegetables. Use low-calorie dressings and add herbs and spices to enhance the taste.
Q: What are some recipes that incorporate vegetables for weight loss?
A: Some delicious weight loss vegetable recipes include cauliflower and sweet potato curry soup, beetroot salad, spicy pumpkin curry, bajra vegetable khichdi, paneer and capsicum paratha, lettuce wraps with chunks of soy, roasted asparagus with lemon, quinoa and cabbage salad, etc.
Research Sources
1. Tabrizi FPF, Farhangi MA, Vaezi M, Hemmati S. The effects of spinach-derived thylakoid supplementation in combination with caloric restriction on anthropometric parameters and metabolic profiles in obese women with polycystic ovary syndrome: a placebo randomized, double-blind controlled clinical trial. Nutr J. 2020 Aug 11;19(1):82. DoI: 10.1186/s12937-020-00601-4. PMID: 32782010; PMCID: PMC7422584.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7422584/
2. The United States Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/1103345/nutrients
3. Ganesan K, Xu B. Anti-obesity effects of medicinal and edible mushrooms. Molecules. 2018 Nov 5;23(11):2880. DoI: 10.3390/molecules23112880. PMID: 30400600; PMCID: PMC6278646.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6278646/
4. Ganesh G. Dhakad, Kaveri P. Tambe, Sangita P. Shirsat, Neha R. Jaiswal. Review of the Gourd study on human health. Journal of Pharmacology and Pharmacodynamics Research.2022;14(3):174-8. doi: 10.52711/2321-5836.2022.00030
https://rjppd.org/HTMLPaper.aspx?Journal=Research%20Journal%20of%20Pharmacology%20and%20Pharmacodynamics;PID=2022-14-3-8
5. Zheng J, Zheng S, Feng Q, Zhang Q, Xiao X. Dietary capsaicin and its anti-obesity potency: from mechanism to clinical implications. Biosci Rep. 2017 May 11;37(3): BSR20170286. DoI: 10.1042/BSR20170286. PMID: 28424369; PMCID: PMC5426284.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284/
6. Ju JH, Yoon HS, Park HJ, Kim MY, Shin HK, Park KY, Yang JO, Sohn MS, Do MS. Anti-obesity and antioxidant effects of purple sweet potato extract in 3T3-L1 adipocytes in vitro. J Med Food. 2011 Oct;14(10):1097-106. DoI: 10.1089/jmf.2010.1450. Published online August 23, 2011. PMID: 21861722.
https://pubmed.ncbi.nlm.nih.gov/21861722/
7. Lee JS, Cha YJ, Lee KH, Yim JE. Onion peel extract reduces body fat percentage in overweight and obese subjects: a 12-week, randomized, double-blind, placebo-controlled study. Nutr Res Pract. 2016 Apr;10(2):175-81. DoI: 10.4162/nrp.2016.10.2.175. Published online March 2, 2016. Erratum in: Nutr Res Pract. 2016 Jun;10(3):364. PMID: 27087901; PMCID: PMC4819128.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819128/#:~:text=According%20to%20the%20positive%20effects,blood%20lipid%20and%20glucose%20levels.
8. Mallick, PK (2022). Assessing the potential importance of the cucumber (Cucumis sativus L. -Cucurbitaceae): a brief review. International Journal of Applied Science and Biotechnology, 10(1), 12–15. https://doi.org/10.3126/ijasbt.v10i1.44152
https://www.nepjol.info/index.php/IJASBT/article/view/44152
9. Shahbazi R, Sharifzad F, Bagheri R, Alsadi N, Yasavoli-Sharahi H, Matar C. Anti-inflammatory and immunomodulatory properties of fermented plant foods. Nutrients. 2021 Apr 30;13(5):1516. doi: 10.3390/nu13051516. PMID: 33946303; PMCID: PMC8147091.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8147091/
10. Li X, Tian S, Wang Y, Liu J, Wang J, Lu Y. Broccoli microgreen juice reduces body weight by improving insulin sensitivity and modulating gut microbiota in obese mice C57BL/6J induced by a high-fat diet. Eur J Nutr. 2021 Oct;60(7):3829-3839. DoI: 10.1007/s00394-021-02553-9. Published online April 17, 2021. PMID: 33866422.
https://pubmed.ncbi.nlm.nih.gov/33866422/
11. Tucker LA. Bean consumption explains differences in body fat and waist circumference: a cross-sectional study of 246 women. J Nutr Metab. Jun 6, 2020;2020:9140907. DoI: 10.1155/2020/9140907. PMID: 32587765; PMCID: PMC7294352.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7294352/
12. Varghese S, Kubatka P, Rodrigo L, Gazdikova K, Caprnda M, Fedotova J, Zulli A, Kruzliak P, Büsselberg D. Chilli as a weight loss food. Int J Food Sci Nutr. 2017 Jun;68(4):392-401. DoI: 10.1080/09637486.2016.1258044. Published online November 29, 2016. PMID: 27899046.
https://pubmed.ncbi.nlm.nih.gov/27899046/
