You can’t go wrong eating vegetables. Indeed, according to Harvard School of Public Healtha diet that contains plenty of vegetables on a regular basis can help prevent heart diseasemanage blood pressure, improve your digestive health and help you manage your blood sugar.
In addition to these health benefits, vegetables can help you achieve your weight loss goals as well. A study published in the European Journal of Clinical Nutrition found that increasing your vegetable intake could contribute to increased weight loss.
To find out more, we asked a few expert dietitians for their thoughts on the best vegetables to eat for weight loss. And for more tips on healthy weight loss, check out 5 Best Breakfast Habits for Belly Fat Loss.
Broccoli is a versatile vegetable that people love to eat raw, steamed or sautéed. And with its versatility, it’s also a great addition to your diet when you’re trying to shed a few pounds.
“Broccoli contains antioxidants, which are known to decrease inflammation in the body, among others. These nutrients in broccoli are unique in how they work,” says Trista Best, MPH, RD, LD at Balance One Supplements.
“This vegetable also provides the body with sulforaphane, an antioxidant plant compound that gives this vegetable most of its anti-inflammatory benefits. Sulforaphane works by lowering cytokines and NF-kB, substances that drive the process of inflammation . body and allow dangerous levels of inflammation to persist.” As research shows chronic inflammation can lead to weight gainbeing able to reduce it can help you lose weight.
peppers are a delicious vegetable with a mild flavor, so they are perfect for adding to different types of dishes.
“Bell peppers are ideal vegetables to add to a weight loss diet. They are low in calories and high in nutrients while helping to create a feeling of fullness after meals. This combination can help prevent overeating during the rest of the day,” Meilleur said.
In addition to promoting weight loss, “bell peppers are also packed with nutrients that significantly benefit the body, but most of the general public is unaware of how healthy they are. Red bell peppers are higher in vitamin C than orangeswhich is an important nutrient for immune support benefits, but also enhances iron absorption.
things like onions, Garlic, green onion, shallot, leek and chives are considered alliums. These veggies are tasty and great for a healthy meal plan, and because they’re so rich in flavor, they can offset the higher-calorie flavor additives you may add to foods.
“These low-calorie, high-flavored vegetables can be used in so many ways, from soups to sauces, dressings and salads, and more. One of the easiest ways to cut down on total calories is to opt for a whole-food flavor and replacing ultra-processed salad dressings and sauces, soups and other packaged foods that, while they may provide you with familiar flavors, contain very few nutrients and lots of extra empty calories,” says Jonathan Isby MS, RD, LDmaster’s degree in nutrition and dietetics, dietician, holistic health coach and educator.
As a bonus, Isbill notes that onions “are also an excellent source of whole-food prebiotics to support a healthy microbiome balance and good digestion.”
If you’re someone who can handle a little spice in the kitchen, you might want to try adding hot peppers to your next meal to aid weight loss!
“I love adding hot peppers and peppers to someone’s meal plan to enhance the flavor and heat of their dishes. The interesting thing about vegetables that come from the capsicum plant genus is that they contain capsaicin, which is known to boost mood and metabolism and reduce inflammation while promoting endorphin release and giving some people an extra calorie burn. Capsaicin can warm up the body temperature and cause you to burn a few extra calories from this thermic effect of these foods,” says Isbill.
Some people like beets, others hate them. But if you love beets, you’ll be happy to know that they’re packed with helpful nutrients to help you lose weight.
“Being high in nitrates, beets have long been favored by athletes and elite athletes as a way to increase nitric oxide in the body. This extra boost in NO can help fuel workouts, support blood circulation , maximize recovery, and may even improve performance for some,” says Isbill. And when you get the most out of your fat-burning workouts, you can support your weight loss goals.
“A lot of people enjoy beet juice, and you can also sauté their greens in a stir-fry, add them to a salad, or blend them into a smoothie,” he adds.