13 Best Vegetables For Weight Loss, According To A Dietitian

One of the easiest and most effective ways to maintain a healthy weight is to have a balanced diet that includes plenty of vegetables.

Many vegetables are naturally low in calories but high in water and fiber, which can help keep you fuller for longer. They’re also rich in vitamins, minerals, and other beneficial plant compounds that can reduce inflammation and protect against chronic health problems.

Here are the best vegetables to add to your diet to support your healthy and sustainable weight loss journey.

Asparagus may cause your urine to smell bad, but it’s a vegetable you should consume more of if your goal is to lose weight.

Asparagus is not only very low in calories, but also high in fiber. One cup of cooked asparagus contains 3.6 grams (g) of fiber with only 40 calories.

Fiber is important for weight loss because it digests slowly, helping you feel full for longer. This means you’ll naturally consume fewer calories without feeling deprived. Fiber also supports healthy digestion and keeps your bowel movements regular.

You can eat asparagus raw or cooked. It tastes great steamed or grilled and complements almost any meal.

Like other cruciferous vegetables, Brussels sprouts are low in calories and high in fiber. One cup of cooked Brussels sprouts provides 4 grams of fiber with just 56 calories.

One study found that each daily serving of cruciferous vegetables was linked to a weight loss of approximately 0.68 pounds over a four-year period.

Additionally, cruciferous vegetables contain phytochemicals called glucosinolates, compounds that have antioxidant and anti-inflammatory properties that may help reduce the risk of cancer, heart disease and other chronic diseases.

For a hearty side dish, try roasted Brussels sprouts seasoned with olive oil, sea salt, and black pepper.

Spinach is a low-calorie, high-water-content and nutritious vegetable with a water content of approximately 91%.

Three cups of raw spinach provide 2 g of fiber and 2.5 g of protein with just 20 calories. A three-cup serving also provides more than 300% of the daily value (DV) of vitamin K, 28% of the DV of vitamin C and 47% of the DV of vitamin A.

One study found that a daily serving of spinach led to weight loss of approximately 0.52 pounds over a four-year period.

Spinach is one of the most versatile leafy greens and can be added to smoothies, sautéed as a side dish, or served as a salad ingredient.

In recent years, cauliflower has become a popular ingredient in a variety of dishes, and is often used as a substitute for pizza dough, rice pilaf, and mashed potatoes.

One cup of cooked cauliflower provides approximately 2 grams of protein, 2.9 grams of fiber and 61% of your daily vitamin C needs with only 29 calories.

This cruciferous vegetable is also rich in plant sterols/stanols, which lower bad cholesterol levels and improve endothelial function, which is critical for heart health.

Cauliflower is incredibly versatile and can be eaten raw, roasted or steamed. You can even mix cauliflower rice with regular or brown rice to create a lower-calorie, nutritious cauliflower rice mix.

Carrots are a low-calorie snack with a satisfying crunch. They also contain natural sugars that can add a light, sweet flavor to dishes.

One cup of raw carrot slices contains 3.4 grams of fiber for just 50 calories.

A 2021 study revealed that frequent carrot consumption was linked to lower body mass index (BMI) and lower obesity rates.

Carrots are also rich in carotenoid antioxidants. Studies have shown that higher blood levels of beta-carotene are associated with a reduced risk of type 2 diabetes, cancer, and death.

For a low-calorie and filling snack, toss sliced ​​carrots with hummus or Greek yogurt dip.

Bell peppers are a versatile addition to a healthy diet. They’re low in calories and high in nutrients like fiber and vitamin C.

One cup of raw red bell peppers contains 3.2 grams of fiber, which is more than 400% of your daily vitamin C needs, with just 39 calories.

Higher vitamin C intake has been linked to short-term improvements in BMI. However, more studies are needed to establish a clear association between vitamin C and weight loss.

Dip raw peppers in hummus or Greek yogurt dip, or add them to salads or sandwiches for crunch and flavor. You can also serve sautéed bell peppers, onions, and chicken breasts on warm tortillas to make fajitas.

Zucchini provides 2 grams of protein and 1.8 grams of fiber per cup when cooked, all for just 27 calories. This makes it a great vegetable to add to your diet for weight loss.

Additionally, zucchini contains the antioxidants lutein and zeaxanthin, which are known to support healthy vision and reduce the risk of various vision disorders.

Zucchini is versatile and can easily be incorporated into sautés, stews, and pasta dishes. You can also use zucchini noodles or zoodles instead of pasta in many dishes, saving you calories and carbs.

Including green beans in your diet can be very effective for weight loss. One cup of cooked green beans contains 3.8 grams of satiating fiber, 2.2 grams of protein and 37 calories.

Season fresh or frozen green beans with garlic, olive oil and black pepper and roast in the oven for about 25 minutes.

Be aware that canned green beans are often high in sodium, which can increase blood pressure. Wash and drain canned green beans or choose low-sodium varieties to reduce sodium content.

You may have heard of the cabbage soup diet, which involves eating mostly cabbage soup for a week. While there’s no solid evidence to support this diet’s effectiveness for long-term weight loss, this cruciferous vegetable certainly has a place in a healthy diet.

One cup of cooked, shredded cabbage contains 2.8 grams of fiber and 2 grams of protein with only 35 calories.

Some studies suggest that cruciferous vegetables, such as cabbage and broccoli, may also reduce the risk of cardiovascular disease.

Eat cabbage grilled, steamed, sautéed, broiled or baked. You can also use cabbage to make fermented kimchi, which has been linked to anti-obesity effects in human studies.

Although edamame is slightly higher in calories than many other vegetables, it is a rich source of fiber and protein, making it a filling snack option.

One cup of shelled edamame pods provides 18 g of protein, 8 g of fiber and 188 calories.

Protein can help with weight loss by improving satiety hormones and increasing the number of calories your body burns each day. It also helps keep your metabolism high by preventing muscle loss during periods of weight loss. Studies have linked high-protein diets to weight loss and the prevention of obesity and obesity-related diseases.

Add edamame to sautés, salads, or stir-fry them for a tasty snack. You can also eat steamed edamame straight from the pod.

Although often overlooked, beets are low in calories and rich in various nutrients that will keep you healthy.

One cup of cooked beets provides 75 calories, 2.9 grams of protein and 3.4 grams of fiber.

Beets are also a great source of dietary nitrates, which are converted into nitric oxide in the body. Nitric oxide relaxes and widens your blood vessels, helping to improve circulation and lower your blood pressure.

Increased nitric oxide may also improve exercise performance by increasing the delivery of oxygen and other nutrients to the muscles during exercise.

Additionally, beets contain powerful antioxidants called betalains that may protect against obesity, heart disease, cancer and other free radical and inflammation-related chronic diseases.

To benefit from the health benefits of beets, you can add them to your salads, bake them, or consume them raw.

Broccoli is a cruciferous vegetable that is often consumed steamed, raw or sautéed. Not only is it low in calories, broccoli is also relatively high in fiber and protein.

One cup of cooked broccoli offers 5 grams of fiber and 3.7 grams of protein for just 55 calories. Broccoli is rich in vitamins C and K, as well as folate, which are vital for fetal growth during pregnancy.

Additionally, broccoli contains nutrients and phytochemicals that may reduce inflammation, support heart health, improve bone health and even protect against certain types of cancer.

Although higher in carbs than many other vegetables, sweet potatoes can be a healthy addition to a balanced diet if your goal is to lose weight.

One medium sweet potato provides 3.8 grams of fiber, 2.3 grams of protein and 103 calories.

Sweet potatoes also contain carotenoids and other compounds that may help fight inflammation, support heart health, improve cognitive function and protect against cancer. Carotenoid-rich extracts from sweet potatoes have been shown to prevent fat accumulation, reduce weight gain and normalize triglyceride levels in test-tube and animal studies.

For maximum health benefits, bake or roast sweet potatoes with their skins on, as most of the fiber is found in the skins.

Vegetables are high in water and low in calories, which means they can add bulk to your meals without adding too many calories.

They’re also rich in fiber, an indigestible carbohydrate found in plant foods. Since the body can’t digest fiber, it passes through the digestive system slowly, helping you stay full for longer.

Many studies have shown that high-fiber diets can increase feelings of fullness and reduce daily calorie intake, which can help with weight management.

Additionally, studies show that consuming more fiber-rich foods can increase bacterial diversity in the gut and reduce weight gain, regardless of daily calorie intake.

The best vegetables for weight loss are naturally low in calories and high in fiber and water. This combination can help curb hunger and reduce your daily calorie intake.

Vegetables are also rich in vitamins, minerals and other beneficial plant compounds that may protect against chronic diseases and some types of cancer.

In addition to moving your body more throughout the week, incorporating more of these veggies into your diet can help you reach your weight loss goals and stay healthy.