For losing weight, bulking up a meal with low calorie vegetables is a smart idea. This is because they’re mostly made up of water and fill you up with their fiber. This will help to keep you fuller for longer with longer-lasting sustained energy. Here’s a list of some vegetables that have fairly low calories and are great for promoting healthy weight-loss!
Low Calorie Vegetables- CARROT
Carrots make a perfect diet food as they are low in calories. A half cup of chopped carrots provides only around 30 calories.
This root vegetable is particularly a good source of beta-carotene, fiber, vitamin K, potassium and antioxidants. Being rich in fibers, carrot helps keep your blood-sugar levels under control and aids in lowering cholesterol. Fibers in it also help you stay full longer, making it easier to stick to your diet.
You can easily make carrots part of your calorie-conscious diet. If you prefer crunchy snacks, carrots might be the perfect treat. Eat them raw as an appetizer or snack. Add shredded carrots to garden salads or dice them up for stews and soups. Using a healthy cooking method, like boiling, steaming or grilling, you can cook your own carrots from scratch.
BELL PEPPER
Bell peppers come in a rainbow of different colors (green, red, yellow, orange, purple and chocolate brown) and all varieties are excellent sources of the antioxidants and vitamins. They provide a large volume of food for little calories and carbohydrates and virtually no fat. One cup of raw peppers contains 39 calories.
You can load up on them when you’re following a calorie-controlled diet. These may curb your appetite, speed up your metabolism, and help you burn calories.
Include bell peppers in vegetable, noodles, sandwiches, eggs or soup. They can serve as a great snack or an addition to meals. Bell peppers add flavor to any dish and are really good in salads!
CUCUMBER
Cucumbers are a refreshing, hydrating, nutritious and incredibly versatile addition to your diet. They are low in calories but high in many important vitamins and minerals. Per 100 grams there are only 15 calories in cucumbers. They contain silica, a good amount of water (hydrating and purifying effect) and soluble fiber, making them ideal for promoting weight loss.
*Make sure you eat cucumbers with the skin as it contains all the fiber.
Filling your diet with such low calorie vegetables may lead to many potential health benefits, including weight loss, balanced hydration, digestive regularity, and lower blood sugar levels.
Cucumbers can be eaten fresh or pickled. You can add fresh or frozen cucumber to your fruit smoothies. Instead of having sugary drinks, use cucumbers to make low-calorie beverages. Make detox water by steeping your water with cucumber and lemon slices. You can also add muddled basil or mint leaves for an herbal twist.
*Cucumber pairs especially well with unsweetened coconut water and lime juice.
ALSO READ: Weight Loss Secret- “Avoid High Calorie Drinks”
BROCCOLI
Broccoli is truly a superfood. It is healthy, filling, and low in calories. A half-cup portion of steamed broccoli contains 31 calories.
It is loaded with nutrients, contains good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating. Broccoli contains cancer-fighting and immune boosting properties as well. As it is full of fibers, it works wonders for weight loss.
This tree-like cruciferous vegetable is most nutritious when eaten raw or when steamed.
GREEN LEAFY VEGETABLES
SPINACH
Want perfect diet food for weight loss? Pump up your diet with spinach as it is loaded with tons of nutrients in a low-calorie package. One cup (30 grams) of raw spinach or half cup cooked contains just 7 calories.
This green leafy vegetable is known for its numerous health benefits. It is loaded with vitamins, minerals, folate and has more protein than some other leafy vegetables. It has miraculous antioxidant and anticancer properties too. No wonder why Popeye became so strong after eating his spinach!
KALE
Kale is considered to be one of the most nutrient-dense vegetables. It is one of the relatively few foods that contains an omega-3 fatty acid, a nutrient that most people rely on fish to get. This superfood is very light in calories. A 1-cup serving of chopped, raw kale contains roughly 30 calories.
Kale is incredibly nutritious. It is rich in minerals, antioxidants and vitamins, particularly vitamins A, C, and K. It’s also an excellent source of fiber and folate. If you want to reap the most benefits, eat it in raw form.
LETTUCE
Lettuce is a great choice for people who are trying to lose weight. Thanks to its high water content! There are just 8 calories in 1 cup of shredded or chopped Lettuce. All types of lettuce have roughly the same number of calories. Whether you prefer red leaf, green leaf, iceberg, romaine or Bibb lettuce.
It is one of the lowest-carb vegetables around. Lettuce also provides calcium, potassium, vitamin C, and folate. This crispy, nutrition-rich vegetable is the storehouse of antioxidants and phytonutrients as well.
CAULIFLOWER
Cauliflower is very versatile and nutritious vegetable. It is an excellent addition to any healthy meal plan, including diabetic and low-carb diets. If you are trying to lose weight, this non-starchy vegetable is a great choice. It provides around 25 calories in one serving.
Cauliflower is rich in folate, fiber, vitamins C and K. It contains antioxidants and phytochemicals – both of which help to fight off chronic diseases. It can be used as a substitute for potatoes, rice and other higher-carb foods as it has got very mild taste.
ALSO READ: Protein Rich Food Sources For Vegetarians
ASPARAGUS
If you’re trying to lose weight, asparagus is a good choice for you. Per 100 grams, there are only 20 calories. Asparagus has zero cholesterol or fat and is extremely low in sodium. It contains lots of soluble and insoluble fiber.
Apart from weight loss, the high fiber content in asparagus encourages digestive health by keeping your system moving and stimulating probiotic growth. The bright-green veggie is packed with an excellent source of many different B vitamins. Eating asparagus has a number of potential health benefits.
This delicious spring vegetable can be grilled, or tossed into a pasta meal with olive oil, cherry tomatoes, & grilled shrimp.
TOMATO
Tomatoes are technically fruits but usually consumed as vegetables, so they made the list. They contain few calories and that makes them a very healthy snack! One medium-sized raw tomato has 22 calories.
They’re low in fat, high in fiber and contain lycopene, a carotenoid, which gives the fruit its red color. Besides lycopene, tomatoes are high in vitamins A, C, and B2, minerals, potassium as well as folate. Due to a large number of healthy nutrients, tomato helps fight against many chronic diseases.
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ZUCCHINI
Zucchini has an extremely low-calorie content due to its high water percentage. It has only 17 calories per 100gm. As you can eat a whole lot at once for little calories, it helps to fill you up.
Apart from being low in calories, zucchini has low carbs and sugars but high in essential nutrients like potassium, manganese, and antioxidants like vitamin C and vitamin A. Make sure not to peel the skin as most of the dietary fiber and antioxidants are found in the skin and seeds. To get the most benefits, steaming over baking is recommended.
MUSHROOMS
Mushrooms are incredibly versatile. They are available in different types, size, and state. The calorie content for each mushroom depends on its size. Generally, a serving of 100 grams of mushrooms provide less than 50 calories.
You can never go wrong with mushrooms! They are fat-free, cholesterol-free, and are also packed with proteins, fiber, vitamins, and minerals. Mushrooms can be a great way to improve your nutrient intake and reduce your daily calories. Just pair them with tons of different ingredients! Toss them in a salad, grill them, sauté them, or roast them.
CELERY
Trying to lose weight? Consider eating more celery! Yes, if you are struggling with always feeling hungry and unsatisfied, celery is an excellent choice to achieve or maintain a healthy weight. Due to its high water density, and impressive fiber content, it is proposed as one of the best low calorie vegetables. There are only 16 calories in 100g of Celery.
