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How Veggies Support Weight Loss and 15 Healthy Ones To Try

Marie Funk, MS, RD, LDN

Published in Weight Loss

10 min read

January 16, 2024
a bowl of bbq cauliflower
a bowl of bbq cauliflower

Incorporating a variety of nutrient-dense vegetables into your diet is a crucial part of a healthy lifestyle for most people. Not only are vegetables nutrient powerhouses, but they may also play a pivotal role in supporting weight loss by providing you with essential vitamins, minerals, and fiber while keeping calorie counts in check. 

In this article, we’ll explore the relationship between vegetables and weight loss and share 15 of the healthiest vegetables to consider adding to your diet. From leafy greens to colorful bell peppers, this guide will help you make informed choices to maximize the benefits of a plant-centric diet to help you reach your weight loss goals

Can Vegetables Actually Help With Weight Loss?

While incorporating vegetables into your diet is a crucial component of a well-rounded and nutritious lifestyle for most of us, it's important to recognize that weight management is a multifaceted journey. Vegetables alone don't possess magical weight loss properties, but they do contribute to a broader weight loss strategy of adopting a balanced diet and making sustainable lifestyle choices. 

There are many factors that all play a pivotal role in helping you to achieve and maintain a healthy weight, such as: 

However, when it comes to your diet, vegetables shine as nutrient-dense, low-calorie foods that can help you feel satiated while offering health benefits that go far beyond weight loss. Here are 15 of the best vegetables that may support your journey towards a healthier lifestyle.

1) Broccoli

nutrition facts of broccoli

Broccoli is packed with vitamins, minerals, and fiber. One cup of cooked broccoli contains only 55 calories, making it an excellent choice for those looking to manage their calorie intake. The fiber in broccoli also aids digestion and may reduce the likelihood of overeating.

Broccoli is rich in vitamins C and K as well as potassium, calcium, and folate. It’s also part of the cruciferous vegetable family, which may possess anti-inflammatory and anti-cancer effects

2) Brussels Sprouts

These miniature cabbage-like veggies are low in calories but high in essential nutrients and contain 4.1 grams of fiber per cup. While they may be beneficial for weight management, Brussels sprouts are also an abundant source of vitamin C, vitamin K, and folate. They also contain manganese, a mineral involved in bone formation and metabolism.

3) Spinach

nutrition facts of spinach

Spinach is another nutrient-dense vegetable that may support weight loss. One cup of spinach contains only about 41 calories and 4.3 grams of fiber. This leafy green is also a good source of vitamins and minerals, including vitamin A, vitamin K, and folate

Spinach is packed with antioxidants such as lutein and zeaxanthin, and its high iron content (6.4 milligrams in one cup) supports red blood cell function and helps prevent iron-deficiency anemia. 

4) Carrots

These vibrant orange vegetables are rich in fiber, with 4.7 grams in one cup, and low in calories, making them a satisfying and healthy snack option. Carrots are also an excellent source of vitamins C and K, as well as the antioxidant beta-carotene and other phytonutrients.

5) Asparagus

Asparagus can be a beneficial addition to a weight loss-focused diet due to its low calorie content (about 40 calories per cup). Asparagus contains 3.6 grams of fiber per cup. This veggie is also a good source of various vitamins and minerals, including vitamins A, C, K, and folate.

6) Bell Peppers

With only about 37 calories per cup, bell peppers can be a flavorful addition to meals without contributing significantly to overall calorie intake. The high fiber content in bell peppers may support weight loss by promoting satiety.

Bell peppers are also a source of antioxidants, vitamins C and B6 and minerals, including potassium and magnesium.

7) Zucchini

nutrition facts zucchini

Containing only about 32 calories per cup, zucchini is a nutrient-dense option. The high water content in zucchini not only helps with hydration but may also support feelings of fullness. It’s also extremely versatile–you can chop it up to add to a stir-fry or even use it to make low-carb zoodles.

Zucchini also contains notable amounts of vitamin C, vitamin B6, and minerals like potassium, which supports heart health and helps regulate blood pressure.

8) Cabbage

With only about 35 calories and 2.9 grams of fiber per cup, cabbage can provide a satisfying addition to meals. It also stores well for a long time in your fridge and can be great to keep on hand! Cabbage is rich in vitamins and minerals, including vitamins C and K, and contains antioxidants that may have anti-inflammatory and anti-cancer properties.

9) Cauliflower

With only about 25 calories per cup, cauliflower is a satisfying and nutritious option that can replace higher-calorie ingredients in various dishes. Cauliflower is a good source of fiber, vitamins C and K, and potassium, and contains glucosinolates, an antioxidant that has potential anti-inflammatory and anti-cancer properties.

10) Edamame

Edamame can be a beneficial addition to a weight loss-oriented diet due to its combination of protein and fiber. One cup of edamame contains 8.1 grams of fiber and 18 grams of protein per cup.

Edamame is particularly notable for being a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. It also contains antioxidants, such as isoflavones, which have been linked to various health benefits.

11) Cucumber

nutrition facts cucumber

Cucumbers can be a helpful addition to weight loss efforts due to their low calorie and high water content. Cucumbers have only 16 calories per cup and their high water content can enhance satiety. Cucumbers also contain nutrients such as vitamin K and potassium, an important mineral for heart health.

12) Beets

With approximately 75 calories per cup, beets are a nutrient-dense option that supports satiety. The high fiber content in beets aids in digestion and promotes a feeling of fullness. Beets are rich in antioxidants, and the nitrates found in beets have also been linked to improved blood flow and lower blood pressure.

13) Onions

nutrition facts of onions

Onions are usually used to provide flavor to dishes, which can make healthy eating more enjoyable. One cup of onions contains 3.2 grams of fiber. Onions are rich in antioxidants and provide vitamin C, which supports the immune system, and minerals including potassium.

14) Celery

With approximately 27 calories per cup, celery is a low-energy-density food that can be included in all kinds of meals and snacks. Its high water and fiber content can also contribute to satiety. Celery has been associated with potential anti-inflammatory properties.

15) Mushrooms

nutrition facts of mushrooms

Mushrooms are low in calories, contain a high water content, and are great for enhancing the umami flavor in dishes. They are a natural source of vitamins, including vitamin D, and provide essential minerals, such as selenium. Mushrooms also contain bioactive compounds with potential anti-inflammatory and antioxidant properties. 

Other Health Benefits of Vegetables to Consider

While supporting weight loss efforts is enticing, vegetables offer several essential nutrients that are important for overall health and can be difficult to get from other food sources. Here are some other health benefits of common veggies: 

Contain Fiber

fiber rich vegetables

Vegetables tend to be rich in fiber, an important component of a healthy diet that offers numerous health benefits. A high-fiber diet is associated with lower cholesterol levels and a reduced risk of chronic diseases like heart disease and diabetes. 

Vegetables that are high in fiber include:

  • Broccoli
  • Carrots
  • Sweet Potatoes
  • Artichokes
  • Peas
  • Spinach

Can Help Prevent Certain Diseases

Research consistently shows that a diet rich in vegetables plays a big role in reducing the risk of many chronic diseases. Many vegetables are also rich in antioxidants, which may contribute to reduced oxidative stress, inflammation, and insulin resistance. Vegetables that are high in fiber have been associated with a decreased risk of conditions like:

Good Sources of Vitamins and Minerals

vitamins and minerals in veggies

Vegetables are nutrient powerhouses, providing a wide array of essential vitamins, minerals, and other bioactive compounds. The combination of these nutrients supports various bodily functions, from maintaining strong bones and a healthy immune system to promoting optimal cardiovascular health. 

Here are just some of the vitamins and minerals commonly found in vegetables.

  • Vitamin A
  • Vitamin C
  • Vitamin K
  • Potassium 
  • Magnesium
  • Folate (vitamin B9)

Nutritionist-Approved Tips for Adding More Veggies To Your Diet

how to add veggies to your diet

Now that you know more about the health benefits of vegetables, transitioning to a veggie-packed lifestyle when following a weight loss diet doesn't have to be daunting. Instead, it's an exciting journey toward improved health and well-being!

Add Them To Soups

Adding vegetables to soups is a great strategy for increasing your daily veggie intake, as it combines convenience, versatility, and flavor. Minestrone soup of a vegetable lentil soup are examples of veggie-packed soup options to get you started.

Eat Them as Snacks

Choosing vegetables as snacks is a great way to infuse your diet with more nutrients, fiber, and vitamins. Try snacking on carrot sticks with hummus or cucumber slices with tzatziki.

Blend Them Into Smoothies

Blending vegetables into smoothies is another convenient and delicious way to incorporate more veggies into your diet. Try adding spinach to a smoothie of mixed berries and banana, or add cucumber to a smoothie of green apples, lime juice, and coconut water for a refreshing twist.

Cook Them Into Sauces

Cooking vegetables into sauces is a clever way to infuse your meals with added nutrition and flavor. Try adding spinach to a classic tomato sauce, giving it a boost of vitamins and iron. Or, try adding sweet potatoes or sautéed onions to your favorite curry sauce for extra antioxidants and fiber. 

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Heather Davis, MS, RDN, LDN

Reviewed by: Heather Davis, MS, RDN, LDN

Heather is a Registered and Licensed Dietitian Nutritionist (RDN, LDN), subject matter expert, and technical writer, with a master's degree in nutrition science from Bastyr University. She has a specialty in neuroendocrinology and has been working in the field of nutrition—including nutrition research, education, medical writing, and clinical integrative and functional nutrition—for over 15 years.