Vegetables are low in calories and rich in fluids and fibre. A cup of vegetables has only 20 to 50 calories, depending on the type of vegetable. Compare that to 1 cup of pasta or rice, which has about 200 calories. Vegetables play a very important part in weight loss. The following are a few vegetables which promote healthy weight loss.
Cauliflower
From cauliflower pizza to cauliflower rice, cauliflower is sticking around for good reason. One cup of chopped cauliflower has just 27 calories and contains 2 grams of fibre and 2 grams of protein.
Cauliflower has a mild flavour, so it is easy to match with any dish. To save 100-400 calories, replace regular pizza crust with cauliflower crust and white rice with cauliflower rice.
Spaghetti Squash
This is the perfect low-calorie alternative for those wanting to give up traditional spaghetti (only 42 calories per cup). It’s also low in fat and high in fibre, making it both filling and nutritious. And for diabetics who need to limit their carbohydrate intake, nothing causes blood sugar spikes quite as much as pasta. Spaghetti squash is not only a great weight loss food, but it also retains the “spaghetti” mouthfeel we love.
Avocados
Half an avocado contains a whopping 5 grams of fibre, which is half the amount you should aim for in one serving. Avocados are so versatile that you can easily include them in your diet on a regular basis. Avocados are also delicious in tacos and tuna salads. Stick to 1/4 to 1/2 avocado serving sizes. A medium-sized avocado has 240 calories.
Cabbage
Cabbage is low in calories and it contains a lot of fibre. Adequate fibre intake is an important part of a weight loss diet because it keeps you full and is low in calories. Cabbage is a cruciferous vegetable, along with brussels sprouts, broccoli, cauliflower and kale. Cruciferous vegetables contain powerful phytonutrients that aid reduce inflammation and fight cancer. With just 22 calories per cup and 5 grams of total carbs, kale is good for diabetes and weight loss.
Zucchini
Zucchini is a good way to add fibre, volume and nutrients with very few calories
One cup of sliced zucchini has only 19 calories and it has 3.5 grams of total carbs.
It has a neutral flavour that easily adapts to other sweet and savoury ingredients. It can be grated into oatmeal, added to smoothies, or used in pasta. Zucchini is also delicious when roasted and cooked quickly on the stovetop, making it an easy addition to stovetop dishes such as pasta and stir-fries.
Romaine Lettuce
If you’re looking for low-calorie vegetables, look no further. One cup of romaine lettuce contains just 8 calories. The downside is that it’s fairly low in fibre, at just 1 gram per cup.
Romaine lettuce is rich in various nutrients such as folic acid and is a low-calorie food with a mellow taste. Not flashy or fancy, but versatile, affordable, and great for weight loss.
Green Peas
Peas are starchy vegetables. That means they have more carbohydrates than non-starchy vegetables (potatoes and corn are also starchy vegetables). However, green peas are rich in fibre and protein. One cup of peas contains 8 grams of fibre and 8 grams of protein. Like fibre, protein promotes satiety, and a high-protein diet has been associated with weight loss.
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