Which Vegetables Are Better For Weight Loss?

Controversy commences. If you have been following our blog, you know that we usually shy away from grading specific food items. That being said, we’re breaking away from tradition today and exploring which kinds of vegetables you can and should incorporate. Okay, so this is more like uplifting certain vegetables rather than putting others down. Fair game? Let’s go.

Firstly, we know for a fact that most healthy diets and eating plans tout vegetables as food items which you can eat a large amount of. Some points-based programs don’t even have a quota for these! As a weight loss enthusiast though, you should still try and select the right types of vegetables, since some vegetables can be high in calories.

Here is a list of vegetables that are considered to have low calories, as taken from the Street Directory website:  carrots, cucumbers, radishes, fresh green beans, celery, cauliflower, cabbage, cherry tomatoes, mushrooms, and lettuce. Of course, be sure that you do not drown them in high calorie sauces when you cook those.


Okay, now let us expand on that further and incorporate it into existing knowledge. If you are on a low carb diet, you should also take note, because some vegetables are also high in carbs. The ones which are low in carbs, once again, taken from the Street Directory website include sprouts, leafy greens, hearty greens, herbs, sea vegetables, broccoli, mushrooms, avocado, peppers, summer squash, scallions, asparagus, bamboo shoots, leeks, eggplants, artichoke hearts, okra and more. Of course, low calorie vegetables are also low in carbs, as a general rule.

Now let’s move to the other side of the equation – vegetables that are high in carbohydrates because of the starch content. They include beets, corn, parsnips, peas, all types of potatoes, and winter squashes. This really should come as no surprise. And no, chips/fries do not count as healthy food! Not only are they deep-fried, they are also starchy.

Just like we have written in the Strategic Nutrition Guide, you should also include vegetables that are full of fibre. These include Brussel sprouts, carrots, cooked beans and peas, and spinach. Cruciferous vegetables are also good sources of fibre, and these include as cabbage, broccoli, and cauliflower. The importance of fibre is that they keep you full, and also aid you in your digestion.

At this point, we have to remind you of how much vegetables you should be eating. And yes, it is not always possible to eat this amount every day. But at least make an effort if you can. The recommended serving size if you are eating raw non-leafy vegetables or cooked vegetables is half a cup. If you are eating raw leafy vegetables, the recommended serving size is one cup. If cooked beans or peas are what you are having for a meal, the recommended serving size you should take is half a cup.

Now let’s touch on some controversy – organic food. Should all your veggie shopping be organic? In an ideal world – yes! But we all know that organic produce doesn’t keep, and also cost way more than their “regular” counterparts, at least in the western world. So yes, it would really depend on where you are and what you are willing to afford.

Here’s a good tip – buy only the vegetables you plan to be eating in a few days. Many of us are guilty of buying too much and throwing some out. Another bonus tip is to try to have as much edible skin on vegetables as possible, as these are often high in nutrients. If possible, consume some of them raw as well to maximise nutrient retention.

So here we go – some tips for not only dieters, but the rest of us as well. At this point, I would like to make a plug for the Strategic Nutrition Guide, which contain much more information on losing weight and getting fit in terms of diet and eating patterns. Grab your copy today if you haven’t already!

These are good too, but are more general:





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