Newsflash: Vegetables can help you lose weight! Okay, okay, we admit that’s not exactly breaking news, but did you know that when it comes to rapid weight loss some veggies reign supreme while others fall fairly flat in comparison? It’s true! Thanks to their specific nutritional profiles, certain produce-aisle picks can help you trim down by revving your metabolism, turning off belly fat genes and frying flab—and that’s on top of all their other health-boosting benefits.
These powerful veggies remind us a bit of those overachievers you loved to hate in high school—you know, the ones who not only got straight A’s but also scored the hottest date to prom and got voted soccer captain, too. The primary difference between produce and Mr. Popular? Veggies don’t aim to make you jealous of their superhuman skills, they want you to use them to your advantage so you can reach your better body goals. Read on to learn which delicious picks fit the bill and discover delicious ways to incorporate them into your diet.
- Spinach
Popeye’s favorite veggie is a great source of not only protein, but also vitamins A and C, antioxidants and heart-healthy folate. One cup of the green superfood has nearly as much protein as a hard-boiled egg—for half the calories. Looking to get the biggest nutritional bang for your buck? Be sure to steam your spinach instead of eating it raw. This cooking method helps retain vitamins and makes it easier for the body to absorb the green’s calcium content. Add a handful to soups, omelets, pasta dishes and veggie stir-fries, or simply steam it and top with pepper, garlic, olive oil and a squeeze of lemon.
- Mustard Greens
Another veggie worthy of a spot in your diet is mustard greens. When steamed, they provide a whopping 922 percent of your RDI for vitamin K, 96 percent of your vitamin A, and 47 percent of your vitamin C per cup, and they have a host of disease-fighting properties thanks to their high glucosinolate content. Glucosinolates are plant chemicals that your body converts into isothiocyanates, which have been shown to ward off cancer. In fact, according to a review in the journal Current Pharmaceutical Design, glucosinolates may protect against and may even represent a therapeutic strategy against several forms of the deadly illness.
- Kale
Kale has definitely had its moment in the sun (and then some) but as far as healthy veggies go, it’s certainly worthy of praise. The cruciferous green (which is even available in McDonald’s these days) is loaded with health-boosting nutrients like vitamin A, phosphorus, and B vitamins like folate, and it boasts twice the vitamin C as spinach, another nutritional superstar. Furthermore, a study in the journal JRSM Cardiovascular Disease found that a high daily consumption of green leafy and cruciferous veggies (such as kale) significantly reduced incidence of several types of cardiovascular disease, the leading cause of death among women in the U.S. And since the veggie is as versatile as they come, feel free to add some kale to an array of meals ranging from egg dishes to tacos, and drinks such as juices and smoothies.
- Watercress
The next time you’re making a salad, why not throw some watercress in there? The green veggie is an excellent source of folate, which has been shown to stimulate weight loss. In fact, a study in the British Journal of Nutrition found that those with the highest folate levels lose about 8.5 times more weight when dieting than those with the lowest levels of folate. What’s more? A separate study in the British Journal of Cancer found that higher dietary folate intake reduces the breast cancer risk. In addition to watercress, other good sources of folate include spinach, asparagus, and papaya.
- Sun-Dried Tomatoes
Tomatoes are packed with the antioxidant lycopene, which studies show can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Just one cup of the sun-dried version will lend you 6 grams of satiating protein, 7 grams of fiber and 75 percent of your RDA of potassium, which is essential for heart health and tissue repair. They’re also rich in vitamins A and K. Use them as a pizza topping, a tangy addition to salads, or snack on them right out of the bag.
- Artichokes
Ghrelin is your body’s “I’m hungry” hormone, which is suppressed when your stomach is full, so eating satiating high-fiber and high-protein foods is a no-brainer. The humble artichoke is a winner on both counts: It has almost twice as much fiber as kale (10.3 g per medium artichoke, or 40 percent of the daily fiber the average woman needs) and one of the highest protein counts among vegetables. Boil and eat the whole shebang as a self-contained salad (why not add a little goat cheese and sun-dried tomatoes?), toss the leaves with your favorite greens and dressing, or peel and pop the hearts onto healthy pizzas and flatbreads and lose belly fat.
- Peas
It’s enough to make Popeye do a spit take: Despite their wimpy reputation, a cup of green peas contains eight times the protein of a cup of spinach. And with almost 100 percent of your daily value of vitamin C in a single cup, they’ll help keep your immune system up to snuff. Layer them into a mason jar salad or add them to an omelet to boost eggs’ satiating power.
- Peppers
You may have heard that spicy hot peppers can help you scorch calories, but did you know that mild peppers can have the same effect? Thanks to a metabolism-boosting compound, dihydrocapsiate, and their high vitamin-C content, sweet red and green peppers can help you lose weight. A cup of these bell-shaped veggies serves up to three times the day’s recommended vitamin C—a nutrient that counteracts stress hormones which trigger fat storage around the midsection.
- Broccoli
In addition to warding off prostate, breast, lung and skin cancers, this flowery vegetable can also help you whittle your middle. According to experts, broccoli contains a phytonutrient called sulforaphane that increases testosterone and fights off body fat storage. It’s also rich in vitamin C ( a mere cup of the stuff can help you hit your daily mark), a nutrient that can lower levels of cortisol during stressful situations, helping those abs take center stage. The only downside? It can make some people with sensitive stomachs a bit gassy—which isn’t a good look if you’re planning to hit the beach or rock a tight-fitting outfit. That’s no reason to steer clear of this veggie on a day-to-day basis, though. Whip up our Garlicky Beef and Broccoli with Broccoli Noodles recipe to reap the belly-flattening benefits —just not the day before you need to look your leanest.
10. Carrots
Carrots are an excellent source of vitamin A, vitamin C, vitamin K, potassium, and fiber, and that’s just the tip of the nutritional iceberg. Beta-carotene—the compound that gives carrots their orange hue—has been linked to a decreased risk for developing certain types of cancer. Per a The American Journal of Clinical Nutrition study of over 3,000 women, those who had higher levels of beta-carotene in their blood had a 59 percent lower risk of a certain type of breast cancer (ER-negative breast cancer) than women with lower levels. Another related compound also found in carrots, alpha-carotene, reduced the cancer risk by about 39 percent.
- Pickles
Pickles are low-cal, filled with fiber and covered in vinegar—which is all good news for your waistline. In fact, just one large pickle has 15 calories and 2 grams of belly-filling fiber, so eating three or four can actually leave you feeling pretty satiated for less than 100 calories! Every dieter knows that eating filling snacks are paramount to weight-loss success, but how does the vinegar help the fat-fighting cause? Studies show acidic foods help increase the rate at which the body burns off carbs by up to 40 percent—and the faster you burn off carbs, the sooner your body starts incinerating fat, which can help you get that lean look you crave. Add these tangy, pickled cucumbers to sandwiches and burgers or munch on them solo to start feeling more confident in your skivvies.
- Potatoes
If you typically eat your potatoes warm out of the oven, you’re missing out on the spud’s fat-fighting superpowers. When you throw potatoes in the refrigerator and eat them cold, their digestible starches turn into resistant starches through a process called retrogradation. As the name implies, resistant starch, well, resists digestion, which promotes fat oxidation and reduces abdominal fat. Since eating cold baked potatoes doesn’t sound too appetizing, why not use the cooled spuds to make a potato salad instead? Here’s how: Bake red potatoes in the oven until they’re cooked through and allow them to fully cool. Then, cut them into small slices and dress them with Dijon mustard, fresh pepper, chopped green onions (more on this veggie next), dill and plain Greek yogurt. Mix everything together and put in the refrigerator to cool before consuming.
- Sweet Potatoes
Although white potatoes offer some potassium and fiber, sweet potatoes actually reign supreme in the nutrition department. A large sweet potato contains around 4 grams of satiety-boosting protein, 25 percent of the day’s belly-filling fiber, and 11 times the recommended daily intake of vitamin A, which has been shown to have cancer-fighting properties. A Taiwan-based study in the Asia Pacific Journal of Clinical Nutrition found that higher consumption of vitamin A-rich vegetables, especially garland chrysanthemum and sweet potato leaves, might provide potential protection from lung cancer. All that nutrition and protection for less than 200 calories? Count us in!
- Onions
Onions are rich in quercetin, a flavonoid that increases blood flow and activates a protein in the body that helps regulate glucose levels, torches stored fat and keeps new fat cells from forming. Not to mention, onions are basically the unsung hero of cardiovascular health—an important area of wellness for everyone, but especially those who hit the gym hard to accelerate their weight-loss efforts. The culinary staple can help lower cholesterol, ward off hardening of the arteries and help maintain healthy blood-pressure levels. The best part? Onions are super low-cal and easy to throw into just about anything, from soups, homemade burgers, sandwiches and tacos to pastas, salads, veggie sides, rice and omelets.
- Spaghetti Squash
The average American consumes approximately 15.5 pounds of pasta each year—and most of it is the refined white stuff. Unfortunately, this type of noodle is usually void of fiber and micronutrients. Spaghetti squash, on the other hand, boasts only about 40 calories per cup—more than 75 percent fewer calories than a cup of plain pasta—and is an excellent source of vitamin A and potassium, which will keep your muscles toned and strong. The gourd also contains cancer-fighting beta carotene, and double the amount of omega-3 fatty acids found in butternut squash.
- Mushrooms
Fungi are considered health food all-stars because they are a great source of potassium, which is vital for muscle health and recovery and can also lower blood pressure and decrease the effects of a high-sodium meal. In addition to being low-cal and fat-free, research has shown eating fungi can lead to increased immunity and protect against cancer. One study printed in the journal Nutrition and Cancer that compared the effects of mushroom extract on mice found that those treated with the extract experienced reductions in prostate tumor size and tumor cell proliferation compared to the control group of mice that were not treated.
- Asparagus
It’s a natural diuretic, so asparagus, which contains less than 5 grams of sugar per serving, can help relieve bloating and other unpleasant feelings. The green veggie’s balance of amino acids and minerals may also help to alleviate hangover symptoms, according to a study in the Journal of Food Science.
- Beets
These ruby-red roots contain a type of antioxidant called betalains that help repair and regenerate cells in the liver, your body’s primary detox organ. Beets are also high in immune-boosting vitamin C, fiber, and essential minerals like potassium, which allows for healthy nerve and muscle function, and manganese, which is good for your bones, liver, kidneys, and pancreas. What’s more? Beets also contain nitrates which, according to a study in the journal Nitric Oxide, lowers blood pressure and helps those with chronic kidney disease.
- Celery
According to a 2014 study published in the journal Obesity, chewing until your food is lump-less increases the number of calories the body burns during digestion: about 10 extra calories for a 300-calorie meal, meaning that just by slowing down the rate at which you chew, you could potentially burn approximately 2,000 extra calories each month. The study also found that chewing food more thoroughly increases blood flow to the stomach and gut, which may help to improve digestion and absorption of more nutrients from your food. Considering celery has long been lauded as one of the chewiest veggies around, making it virtually calorie-free, it’s worthwhile to add some to your diet. Try tossing the hydrating veggie into a tomato or chicken soup for an added crunch that will easily lower the overall calorie count of your meal. Aside from being super chewy, celery is also low-carb and relatively high in fiber—just one cup of the chopped veggie has 1.6 grams of the satiating nutrient.
- Eggplant
According to a review published in the journal Molecular Nutrition & Food Research anthocyanins, flavonoids that give eggplants their unique color, will provide you with an array of impressive benefits. Said perks include but are not limited to obesity control, diabetes control, cardiovascular disease prevention, and improvement of visual and brain functions such as a sharper short-term memory and reduced inflammation. Go ahead and toss some of this yummy veggie into a stir-fry or make some baba ganoush—an eggplant-based spread with less calories than hummus.