Losing weight can be a challenge, but eating more of the right vegetables can help. Vegetables are low in calories and high in fiber and nutrients.
They help you feel full on fewer calories so you naturally eat less without feeling deprived. Here are 10 of the best vegetables for weight loss:
Leafy Greens
Leafy greens like spinach, kale, collards, swiss chard, and romaine lettuce are some of the most nutrient-dense foods you can eat.
They are very low in calories, carbs, and fat, but packed with fiber, vitamins, minerals, and antioxidants. Leafy greens promote healthy digestion and can help reduce belly fat.
Broccoli
Broccoli is high in fiber and very low in calories – one cup has only 31 calories! It’s also loaded with vitamin C, vitamin K, B vitamins, potassium, and phytonutrients that may help prevent chronic diseases. Broccoli helps you feel satiated too.
Cucumbers
Cucumbers are a classic low-calorie food at just 16 calories per cup. They are high in water and fiber but very low in carbs. Cucumbers are also rich in antioxidants, including cucurbitacins and vitamin C.
The water and fiber in cucumbers can help with weight loss by curbing appetite and bloat.
Cauliflower
With 25 calories per cup, cauliflower delivers filling fiber and nutrients with very few carbs.
It’s also a great source of vitamin C, vitamin K, B vitamins, cancer-fighting glucosinolates, and antioxidant phytonutrients. Substitute cauliflower rice or mash for higher-carb sides.
Carrots
Carrots satisfy cravings for something sweet and crunchy but with only 30 calories per cup. Carrots help weight loss not only through their low calorie and high fiber content but also because carotenoids may stimulate fat burning and regulate glucose metabolism and insulin resistance.
Bell Peppers
With sweet and hot varieties to choose from, bell peppers add nutrients and a satisfying crunch to meals and snacks without many calories – one large pepper has about 45. Red, yellow, and orange bell peppers are especially high in antioxidants like vitamin C and carotenoids for only about 30-50 calories per cup.
Asparagus
Asparagus is high in fiber and low in calories at around 20 per cup. The fiber helps regulate digestion to prevent bloating. Asparagus also provides prebiotic fiber food for healthy gut bacteria linked to weight regulation. The antioxidant nutrients may improve blood sugar regulation as well for better weight control.
Mushrooms
Mushrooms have an impressive nutrient profile but very few calories – just 15 calories per cup. They offer B vitamins like riboflavin and niacin for energy, bloat-fighting fiber, immune-boosting selenium, as well as appetite-regulating amino acids. Substitute mushrooms to make dishes more filling.
Tomatoes
Tomatoes add lots of flavor for a few calories – about 25 per cup. They are an excellent source of satiating fiber and volume. Tomatoes also provide vitamin C, potassium, vitamin K, and lycopene, an antioxidant that may help reduce the risk of chronic diseases.
Zucchini
With only 18 calories per cup, zucchini helps you feel full without expanding your waistline. Fiber fills you up and helps digestion. Zucchini also provides immune-supporting vitamin C, magnesium, potassium, vitamin A and antioxidant compounds.
