From ruby red to leafy green, vegetables are known for their nutritional benefits and essentials in your diet for achieving and maintaining a healthy weight, but some choices are better than others. I have.
“When it comes to weight loss, it’s important to mentally divide vegetables into two categories: starchy and non-starchy,” says Joseph St. Pierre, DO, medical weight loss specialist at Hartford Health Care. increase. “Then you need to eat more non-starchy foods.”
> Worried about your weight?take this health risk assessment
skip starch
Non-starchy vegetables contain elements that are good for weight loss, said Dr. St-Pierre. Also this:
- fiber, It takes longer to digest and helps you feel fuller for longer.
- vitamin, minerals and micronutrients.
- low glycemic index, Reduce calories and carbohydrates.
- water, It helps the body and makes you feel full.
Starchy vegetables such as potatoes, corn, pumpkin, and peas also offer health benefits, but are high in calories and carbohydrates.
> Want more health news? Text MoreLife to 31996 to sign up for text alerts
pick the best
Based on their nutritional profile, Dr. St-Pierre said the best vegetables for weight loss are:
- zucchini. There are many ways to add zucchini to your diet. Courgettes are wrapped around pasta substitutes called zoodles, shredded and tossed in a pan, grilled, or dropped into an air fryer for chips or French fries. A medium-sized zucchini contains 58% of his daily recommended amount of vitamin C.
- cauliflower. Substituting shredded cauliflower for pizza crust or rice lets you feel the side of starchy carbs like potatoes without the dietary damage. Rich in vitamin C, vitamin K and folate. is.
- Brussels sprouts. These small cabbages are popular as a crispy restaurant side dish and are often roasted with just a touch of olive oil and salt. They help reduce inflammation and contain valuable omega-3 fatty acids.
- spinach. Spinach, another of Mother Nature’s chameleon vegetables, is used in salads, sandwiches, fruit smoothies, lasagna and omelets. Provides magnesium, potassium, B vitamins and vitamin K.
- cucumber. The juicy cucumber peel is rich in fiber, vitamin K, and potassium. Think outside the salad bowl, slice it in half lengthwise, scoop out the seeds, and create a boat for tuna or lean deli meats. Or make ribbons and wrap them around flavorful fillings for finger food.
> RELATED: Fad Diets: How to Lose Weight or Lots of Baloney?
dietary advice
“I always tell my patients to eat one serving of non-starchy vegetables with every meal. You can,” said Dr. St-Pierre. “They are an important part of a balanced diet.”
