Most vegetables tend to be weight-loss friendly, some more than the others; all thanks to their high fibre density as well as water content, which allows one to keep full for longer. They are also rich in antioxidants, keeping the body flushed off all toxins. Vegetables are also a great foundation to build balanced meals, with the right number of proteins, vitamins, carbohydrates and minerals. Eating the right amount and right combination of vegetables is one of the easiest and healthy ways to lose weight as well as keep bodily functions in-check.
Spinach
According to a report by the U.S. Centers for Disease Control & Prevention, spinach is strongly associated with reduced risk from lifestyle diseases like type 2 diabetes, heart diseases as well as a few types of cancer. Spinach can be used in all kinds of recipes from soups, salads, stews, curries as well as sauces. Eating two handfuls per person, at least twice a week promotes eye health as well as reduces oxidative stress. The vitamin-rich leafy green is also a good source of folic acid, iron and calcium.
Green Peas
A cup of green peas provides the body with approximately nine grams of fibre, making it one of the best vegetables to consume, for those struggling to lose weight. The tender sweetness of the green peas work well in a wide array of sabzis, soup, curries as well as provide an additional dosage of protein, when combined with paneer. Keeping a bag of frozen peas stashed away is a great way to make sure you incorporate the vegetable in dishes like pulaos and even breakfast dishes like cutlets, etc.
Sweet Potatoes
Known to be one of the championing vegetables for weight-watchers, sweet potatoes are rich in complex carbohydrates as well as full of vitamins, minerals and antioxidants. The fibre in sweet potatoes contributes to the cultivation of good gut bacteria along with being a solid source for beta-carotene. Sweet potatoes also promote good eye health and are known to be good to prevent loss of vision. Enjoy them baked into fries or as a hash, or simply boil them and enjoy in the form of chaat.
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Mushrooms
No matter what kind of mushroom you enjoy eating, the meat-alternative is also a delicious source of vitamin B. The earthy-flavoured vegetable also boasts of nutrients like riboflavin, niacin, and pantothenic acid, which keeps the heart healthy. The presence of beta-glucan, a soluble dietary fibre, greatly improves cholesterol, promoting the rush of blood to maintain a healthy, functional body. Enjoy mushrooms at breakfast, mixed into eggs, or simply sauteed over avocado toast. They’re also pretty delicious when fried or added to a bowl of soup or stew; even made into a curry.
Bottle Gourd
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This low-calorie vegetable enjoys quite the popularity being a weight-loss friendly ingredient. We’ve all been familiar with at least one person who has, very forcefully downed a glass of lauki juice every morning, to benefit from the fibre content of the vegetable, which slows down the body’s absorption of sugar. Bottle gourd is also great for digestive health, keeping the intestinal tract clean as well as helping in maintaining weight. Enjoy this vegetable with high moisture content in dishes like soups, sabzis, parathas and more.
Cauliflower
Rich in choline, a nutrient that helps prevent serious ailments, cauliflower has more fibre and water content, making it a great low-calorie option to eat when going easy on the carbohydrates. It is also rich in antioxidants that help reduce inflammation in the body along with being a good source of essential vitamins. Popular ways of using cauliflower have most recently been as a replacement for rice, but it also tastes equally delicious when used as a filling for parathas, pakodas, sabzis or even a whole-roasted tandoori cauliflower.
Cabbage
Containing only 22 calories per serving, cabbage is easy to cook as well as rich in flavour. Best enjoyed in both, raw and cooked forms, cabbage limits inflammation and is extremely beneficial for people with diabetes. The powerful antioxidants present in the vegetable help prevent the growth of cancerous cells in the body as well as provides a boost in energy levels, keeping one full for longer. Eat cabbage in a salad or stir fry, enjoy it in parathas, sandwiches and even grilled over an open flame and drizzled with some lemon juice and olive oil.