4 ‘Bad’ Vegetables You Should Eat for Weight Loss

We all saw lists of “good” and “bad” products. While some products are more nutritious than others, this demonization of certain products can be harmful and inaccurate. Take vegetables as an example. If you are trying to lose weight, you probably heard that the use of more vegetables is useful, since they have a high fiber content and with a low calorie content. Nevertheless, some vegetables, such as potatoes, unfairly earned an icon of “bad” for weight loss.

Often called starchy vegetables, these vegetables are higher in calories and carbohydrates, which makes some believe that starchy vegetables should be avoided if you are trying to lose weight. Nevertheless, these vegetables can offer a lot in the diet and can maintain your goals to reduce weight. We asked nutritionists to weigh the vegetables that they most often consider, designated as “bad” for weight loss, and why these products deserve places on your plate.

4 “bad” vegetables that you must eat for weight loss

White potatoes

Modest potatoes are often at the top of the list “don’t eat.” “Potatoes are often demonized for the content of starch and a high glycemic index, especially when processing fried or heavily processed,” says Angela Konnagi, MS, RD, Radish Nutrition LLC. But this does not mean that potatoes should be outside the table.

“Studies have shown that potatoes occupy a high place in the satiety index, which means that they hold you longer, reducing the need to have a bite,” says Konnogny. In particular, the potatoes contain stable starch – a type of carbohydrate that “resists” digestion. In addition to help with satiety, steady starch supports prosperous and varied intestinal microbias, nourishing friendly bacteria in your large intestine. These beneficial intestinal microbes can maintain your efforts to reduce weight, positively affecting fat storage, chronic inflammation and hormones and hormones.

So, how can potatoes fit into a healthy diet? This is all in preparation. Dvorovka potatoes, such as french fries and potato chips, with a high content of calories and saturated fats, while “boiled or baked potatoes (with skin) below calories and incredibly fills with their stable starch and fiber.”

Do you want potatoes yet? Try this comforting potato potato soup or this gypsies with one pan and potato hash.

Carrot

Carrots are another vegetarian who unfairly earned a bad reputation. According to Jesse Winsted Road, LD, a registered nutritionist and creator of Health in the south, based in Atlanta, “carrots receives a bad rap in order to be“ too high sugar content ”, but their natural sweetness comes with fiber, vitamins and antioxidants, which support generally health. ”

Winsted explains that the high content of water and fiber carrots helps to keep you fully, which makes them an excellent choice for losing weight. In fact, the study of 2021 shows that food carrots can reduce the risk of obesity. Carrots are also low calories – 1 cup of raw chopped carrots has only 52 calories.

Naturally crispy texture of carrots makes them a nutritious alternative to chips and is ideal for accumulating sauces such as Humus. Cooked carrots are also tasty. Try to fry them with tahini and chickpeas or mashed potatoes in creamy carrot soup.

Green peas

Green peas is another frequent Filier in a “bad” list due to their starch and natural sweets. Nevertheless, they offer a combination of nutrition, which is not many other vegetables. “Green peas is an outstanding vegetable that offers a rare combination of 8 grams of fiber and 8 grams of protein per cup,” says Kimberly Jackson, MPA, RD, LD. “This dynamic duet plays a decisive role in promoting satiety, helping you feel more fully.” In addition, the adoption of a diet with a higher protein content, which includes various products rich in protein, such as green peas, can be an effective strategy for losing weight.

Other advantages of peas? They are favorable for the budget, convenient and universal. Keep a bag of frozen peas in the freezer to easily increase the food content of soups, casseroles, salads, carry, grain bowls and much more.

Here are a few of our favorite recipes with green peas: Quinoa with peas and lemon, single -flow Orecchiette creamy creamy with sausage and peas, as well as potato carry from chickpeas.

Sweet corn

According to rumors, corn is often a high sugar content and causes weight gain. While it is sweet, one small corn ear contains only 5 grams of natural sugar, as well as several important vitamins and minerals. Not to mention the fact that corn is relatively low in calories – 122 calories for one simple corn ear – and provides 3 grams of filled fiber. Keep in mind that the addition of ingredients, such as oil or cheese in corn, on calories.

Like potatoes, corn is a source of stable starch that can help with weight management. Corn products, such as corn cakes, popcorn, a whole mug and corn flour, are considered whole grains. In addition to the fact that they are more nutritious than their exquisite colleagues, whole grains were associated with the advantages of weight management.

The next time you have fresh or frozen corn, try one of these delicious recipes: a fresh salad of sweet corn, black beans and corn with eggs for boiled eggs or such salmon with corn and pepper salsa.

The essence

Often they advocate the content of starch, vegetables, such as white potatoes, carrots, green peas and corn, offer various important nutrients that can help, and not prevent your weight loss efforts. Many factors affect the number that you see on the scale, and it is important to remember that not a single food is a vegetable, will not make or break your efforts to worsen weight. Instead of focusing on specific foods, the adoption of a balanced food pattern is the best long -term weight loss strategy.