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Everybody who lives in India is familiar with the idea that the best time to eat vegetables like cabbage, cauliflower, radish, turnips and greens is in autumn and winter seasons—because that is when cruciferous vegetables come into season and are at their best both nutritionally and flavour-wise. So, it makes sense that if you want to follow a healthy weight loss diet then doing so with the addition of these autumn-special cruciferous vegetables is a good idea for a number of reasons.
For those unaware, cruciferous vegetables are a group of vegetables that belong to the Cruciferae or Brassicaceae family. They are more commonly known as cruciferous vegetables because their flowers (before they mature into vegetables) all look like four-petalled crucifixes or crosses. Known for their incredible health benefits and loaded with plenty of flavours, cruciferous vegetables are must-haves for all, especially if your focus is on healthy weight loss.
Some of the most common cruciferous vegetables which you may be familiar with already are cauliflower, cabbage, radish, turnip, broccoli, Brussel sprouts, kale and collard greens. Used across global cuisines, including Indian cuisine, to make everything from fritters and roasts to salads, curries and more, these cruciferous vegetables are essential ingredients for many recipes. But did you know that adding them to your autumn weight loss diet can also be beneficial? Here are seven weight loss benefits of adding cruciferous vegetables to your diet this autumn.
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Low In Calories
All cruciferous vegetables have a very low calorie content and this is true for everything from cauliflower to cabbage. This means that you can consume larger portions of these cruciferous vegetables without increasing your overall calorie intake, which is crucial for a weight loss diet. So, if you are on a calorie-deficit weight loss diet, then there’s nothing better than adding cruciferous vegetables to your diet.
High In Fibre
Whether you pick turnips or cabbage, cauliflower or kale, these cruciferous vegetables are packed with dietary fibre. Dietary fibre is essential for weight loss diets because this nutrient can increase feelings of fullness, keep you energised for longer, and therefore reduce your overall food intake in the long term. By aiding digestion, cruciferous vegetables are also known to improve gut health.
Nutrient Dense
Autumn is a time of season change and nothing can derail your weight loss plans like a seasonal flu or infection. So, boosting your immune system with nutrient-dense foods is essential, and that’s where cruciferous vegetables come in. As rich sources of vitamin C, K, B complex and minerals like potassium and calcium, cruciferous vegetables can keep your immune system functioning in top order.
Low In Fat
Lean, low in fat and perfect for everyone from non-vegetarians to vegans, cruciferous vegetables have made their way into the diets of the health conscious around the world. Eating cruciferous vegetables means consuming veggies that are nutrient dense, flavourful and yet fat-free—unless you cook them in an unhealthy base. This is yet another reason why cruciferous vegetables should be a part of your diet.
Hydration Aid
Apart from being nutrient-dense, most cruciferous vegetables, whether you choose kale or radish, are high in water content. So, eating cruciferous vegetables can help you stay hydrated and promote feelings of satiety. What’s more, these veggies are also perfect for stocks, soups and curries for when you want to double up on warm fluids during autumn.
Antioxidant Boost
Cruciferous vegetables contain plenty of antioxidants and bioactive compounds, including glucosinolates and sulforaphane. Studies show that these antioxidants play a role in weight loss because they boost metabolism and reduce inflammation in the body. These functions improve the body’s ability to lose weight effectively and efficiently.
Gut Health
A healthy digestive system is essential for weight loss as it can not only keep the bowels clean but also boost metabolism and prevent fluid retention—not to mention foodborne illnesses. The dietary fibre, antioxidants and micronutrients like vitamin C in cruciferous vegetables combine to create a healthy gut microbiome, which in turn can aid in your weight loss goals, especially in the long run.
