How can veggies help with weight loss?
If you’re trying to lose weight, you don’t need to – nor should you – only eat veggies to do that. However, increasing your vegetable intake can help support a healthy diet plan.
Non-starchy vegetables make you feel full after a healthy meal and add a bounty of various vitamins, minerals and other micronutrients, says dietitian Yulia Brockdorf.
They also have a low glycemic load and are lower in kilojoules and carbohydrates. Vegetables also tend to be nutrient-dense and are relatively low in kilojoules per serving size.
Let’s not forget the fibre factor. Fibre takes a bit longer to digest in the body, so you’ll feel fuller longer. On top of that, these veggies are also some of the most hydrating foods you can eat without drinking water.
We asked registered dietitians to share the best vegetables for weight loss.
Zucchini ‘zoodles’ are a great substitute for highly refined carb pasta noodles. They’re low in kilojoules and ideal as a gluten-free option, says dietitian Kristine van Workum.
One medium zucchini (with skin on) has around 140 kilojoules, 2 grams of fibre, and 58 per cent of the recommended daily value for vitamin C.
When you’re craving higher-kilojoule starchy potatoes or white rice, consider trying cauliflower instead. You can transform cauliflower into a pizza crust, cauliflower rice, or substitute one-half of the potatoes in a recipe for mashed cauliflower, says Van Workum.
You’ll save kilojoules and carbs, plus get more fibre towards your daily goal by switching, making it one of the best vegetables for weight loss. For example, one-half cup of white rice has about 420 kilojoules, 23g of carbs, and zippo fibre.
On the other hand, cauliflower has only 5 grams of carbs, 113 kilojoules and 2 grams of fibre. Plus, cauliflower is rich in vitamin C, vitamin K and folate.
Now here’s an unusual mix you might like to try. Cauliflower and banana salad uses both sweet and tart fruit with cashew nuts to add colour.