The New York Times summed up the country’s health habits with the headline, “Told To Eat Its Vegetables, America Orders Fries.” As recently as August 2010, only 26 percent of Americans eat vegetables more than three times a day, according to the Centers for Disease Control and Prevention. Although all vegetables are healthy, some are more beneficial than others in the quest to lose weight. The top 10 are high in fiber, low in calories, have a high water content and provide a plethora of essential vitamins.
High Fiber
High-fiber vegetables create a feeling of fullness and send a message to your brain to stop eating. Fiber also helps to flush fat out of your system. According to the Mayo Clinic website, fiber plays another role in weight loss: Because high-fiber foods take longer to chew, your body has time to determine when you’re full and send a message to stop eating. In addition, high-fiber vegetables keep you fuller for longer.
Low-Calorie
Vegetables low in calories are critical to weight-loss efforts, since the goal of dieting is to consume fewer calories than you burn. Dr. Frank Sacks, professor of cardiovascular disease prevention at the Harvard School of Public Health recommends, “focusing weight loss approaches on reducing caloric intake,” regardless of the carbohydrate, protein or fat content. Sacks led a study that examined several diet options and determined that reducing the number of calories consumed was the determining factor in predicting weight-loss success, regardless of whether the dieters had a low-fat or high-fat diet; a low, medium or high protein intake level; or a reduction or increase in carbohydrates.
High Water Content
Vegetables with a high water content provide two benefits: They fill you up without adding a lot of calories, and they help you consume more water, which is important in weight-loss efforts.
Vitamins and Minerals
The vitamins and minerals in vegetables supply the nutrients necessary to maintain a healthy body. Weight loss is important, but it is just as important to ensure that your body receives the vitamins and minerals it needs to function properly. In addition, a healthy body responds better to weight-loss efforts.
Top 10
The best vegetables for weight loss are high in fiber and water content, low in calories and full of vitamins. The top 10 are:
* Broccoli, which contains vitamins B6, C, E, K and folate;
* Spinach, which has vitamins A, B6, C, E, K, thiamin, riboflavin, folate, calcium, iron, magnesium, phosphorus, potassium, zinc and copper;
* Greens -- collards, turnips, mustards – which contain vitamins A, B2, B6, C, E, folate, calcium, copper, magnesium, potassium, riboflavin and zinc;
* Beans -- black beans, green beans, lentils, split peas, pinto beans, chickpeas, lima beans – which can substitute for meat, are high in protein and fiber, and contain vitamins A, C, K, riboflavin, folate, manganese, thiamine and phosphorus;
* Cucumbers, which contain vitamins B6, C, K, folate, thiamin, calcium, magnesium, potassium, phosphorus, potassium and copper;
* Carrots, which have vitamins A, B6, C, K, folate, potassium, manganese and copper;
* Celery, which has potassium, magnesium, calcium, phosphorous, iron and zinc;
* Romaine lettuce, which has vitamins A, B2, B6, C, E, folate, calcium, copper, magnesium, potassium and zinc;
* Asparagus, which has vitamins A, B6, C, E, K, thiamin, riboflavin, niacin, folate, phosphorus, potassium, copper, manganese and selenium; and
* Sweet potatoes, which provide a whopping 380 percent of your recommended daily allowance of vitamin A per serving, as well as vitamins B6, C, E, copper and potassium.
References
- New York Times; Told To Eat Its Vegetables, America Orders Fries; Kim Severson; September 2010
- Centers for Disease Control and Prevention; How to Use Fruits and Vegetables to Manage Your Weight; August 2011
- Mayo Clinic: Dietary Fiber – Essential For a Healthy Diet
- Harvard School of Public Health; Diets That Reduce Calories Lead to Weight Loss, Regardless of Carbohydrate, Protein or Fat Content; February 2009
- Centers for Disease Control and Prevention: Fruit and Vegetable Benefits
- Cleveland Clinic: 35 Power Foods
- Center for Young Women’s Health; Dark Leafy Green Vegetables; May 2011
- HelpGuide; Healthy Weight Loss and Dieting Tips; Malinda Smith, et al.; May 2011
- The Vegetable With More: Beans Frequently Asked Questions
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