Cruciferous vegetables can be an important tool in weight loss; in many ways they are the ideal weight loss food. These vegetables are high in fiber and provide significant nutritional benefit, despite the fact that they are very low in calories. Cruciferous vegetables are also tasty and can be cooked and served in a variety of dishes, so adding them to your weight loss menu can help you avoid boredom in your diet.
Types
Cruciferous vegetables are members of a family of plants known as Cruciferae or Brassicaceae. They include broccoli, cabbage, Brussels sprouts, collard greens, kohlrabi, kale, cauliflower, mustard greens, bok choy, Chinese cabbage, arugala and watercress. Turnips and rutabagas are also classed as cruciferous vegetables. According to David E. Williams, Ph.D., cruciferous vegetables contain a rich array of nutrients, including folate, vitamin C and selenium.
Fiber
Cruciferous vegetables are very high in fiber, and this helps with weight loss because high fiber foods tend to fill you up and decrease the likelihood of eating too much and blowing your diet. Fiber also helps with regularity and maintains efficient digestion as you are losing weight. According to H.K. Jones, R.D., high fiber cruciferous vegetables can accelerate the rate by which food goes through your digestive system, and help you avoid constipation.
Calories
Cruciferous vegetables are very low in calories, and can help you achieve a daily caloric deficit and lose weight. One cup of raw broccoli, for example, has only 31 calories, while two cups of steamed broccoli has only 50 calories. Similarly, one cup of raw kale contains 36 calories, while one cup of cooked Brussels sprouts contains only 65 calories.
Variety & Taste
Cruciferous vegetables also offer tremendous variety and taste, and this is a vital component of any successful weight loss menu in order to avoid boredom -- which invariably leads to high calorie snacking. Cruciferous vegetables such as kale, mustard greens, broccoli, cauliflower, collard greens and boy choy can be steamed, stir fried, braised, roasted or eaten raw. Similarly, cruciferous vegetables such as arugala and watercress make great salads, while turnips, rutabagas and cabbage all work well in soups. Adding cruciferous vegetables to your weight loss menu can really help you stick to your weight loss plan and achieve your weight loss goals.
References
- OSU Linus Pauling Institute Micronutrient Information Center: Cruciferous Vegetables; David E. Williams, Ph.D.; May 2010
- Health Castle: Fiber - The Secret to Staying Slim; H. K. Jones, R.D.; March 2007
- LIVESTRONG.COM MyPlate: Broccoli
- LIVESTRONG.COM MyPlate: Kale
- LIVESTRONG.COM MyPlate: Brussel Sprouts
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