As we head into the summer months, otherwise known as bathing suit season, weight loss is a topic of conversation quite often. From fad diets and high-intensity fitness classes to intermittent fasting, there is no shortage of suggestions on how to lose weight.
However, dietitians, nutritionists, and other medical professionals will tell you that consistently eating a balanced meal of nutrient-rich vegetables, lean meats, and plant-based proteins is the key to losing and maintaining weight.
These twelve high-satiety vegetables are not just your regular greens. They are your secret weapons in shedding those extra pounds you no longer wish to carry. Let's dive into the list.
What Are High-Satiety Foods?
High-satiety foods help you feel full without consuming as many calories. In other words, you get the most caloric intake without eating as much. It is not just vegetables that fall into this category, though. Other filling foods that fit the bill are oatmeal, eggs, fish, popcorn, and Greek yogurt.
1. Leafy Greens
Leafy greens like spinach, iceberg lettuce, arugula, and romaine are excellent examples of high-satiety vegetables. They are packed with protein, have a high fiber content, and are low in carbohydrates. Consuming these veggies will help you feel full for longer.
Seasonal Cravings is a fabulous source of delicious salads that include all these leafy greens. The Kale and Apple Salad with maple mustard dressing is one of my favorites.
2. Brussels Sprouts
Brussels sprouts have become a restaurant favorite over the last decade or so, and rightfully so. These miniature cabbage-like veggies are delicious and incredibly healthy. Approximately one cup of cooked Brussels sprouts yields 3.4 grams of protein and four grams of fiber.
3. Cabbage
Another high-satiety cruciferous vegetable is cabbage. This round bulb of light green leaves doesn't seem all that appealing at first glance. However, when prepared properly, it packs a punch filled with rich flavor and nutrients.
There are countless ways to cook cabbage that don't involve shredding and putting it in a salad. From cabbage rolls to cabbage stew, this delightful and nourishing veggie can be enjoyed in many ways.
4. Bok Choy
Bok choy is an often overlooked vegetable that deserves more love than it receives in Western cuisines. A half cup of this nutrient-rich cruciferous veggie contains 1.5 grams of protein and 1 gram of fiber and has a satiety score of 100, per Diet Doctor.
5. Collard Greens
I grew up on a small farm, and our summer garden was only complete with a row of collard greens. This Southern staple is one of the healthiest vegetables you can eat unless you prepare it with bacon grease, which is incredibly tasty but defeats the purpose of losing weight.
With a satiety score of 93 and 2.7 grams of protein in half a cup of cooked greens, you should add this veggie to your cart next time you're at the market.
6. Broccoli
Broccoli is not only a great source of fiber and protein but also contains other vitamins and nutrients, such as potassium and vitamin C, making it another top choice for the healthiest vegetable to eat when trying to lose or maintain weight.
There are many tasty ways to prepare broccoli, but we're big fans of quinoa-stuffed peppers with broccoli.
7. Snap or Snow Peas
You probably don't think of snow or snap peas as a veggie with a high satiety count; however, they absolutely do. With a whopping 2.8 grams of protein in two-thirds of a cup of cooked peas, the sweet veggie that makes you think of summertime is an excellent choice when you're trying to eat healthier and lose weight. You can throw them in a stir-fry, add them to a creamy pasta dish, or eat them raw.
8. Zucchini
Zucchini is another vegetable that is high-satiety and helpful when losing weight. One of my favorite side dishes is baked zucchini with olive oil, salt, pepper, paprika, and shaved garlic slices. This easy-to-make, healthy dish is so nutrient-rich and filling that I could easily eat it as a stand-alone meal.
However, when combined with chicken breasts and roasted tomatoes in this one-pan dish, you can have a complete meal that is low in calories and high in protein and fiber.
9. Eggplant
Another high-satiety vegetable that doesn't get as much love as it should is eggplant. This non-starchy vegetable is technically a low-sugar fruit, but because it's often prepared in a savory way, most people consider it a vegetable.
Although eggplant doesn't rank as high in the satiety category as cruciferous veggies or leafy greens, it's still an excellent option for overall health and weight loss management.
10. Tomatoes
Also considered a "fruit" vegetable, tomatoes are another great option for weight loss, preventing certain cancers, and improving heart health. In addition to their high satiety content, tomatoes are rich in the antioxidants lycopene, beta-carotene, and vitamin C, all of which protect against cell damage.
11. Asparagus
You can enjoy asparagus raw or cooked. Often the star ingredient in soups, stews, salads, and other dishes, asparagus's benefits include its low caloric value and high vitamin, mineral, and antioxidant content.
This delicious green stalk is a top choice for weight loss. It has a satiety score of 100 and 2.4 grams of protein in three-fourths of a cup.
12. Mushrooms
Mushrooms are also rich in protein and are a great source of all kinds of nutrients, such as B vitamins, phosphorous, selenium, and potassium. Delivering 3 grams of protein in one cup, eating different types of this fungi results in renewed cell growth, a healthy immune system, and maintaining a healthy weight.
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