Non-starchy vegetables are the real heroes of weight loss. They fill you up with fiber, nourish you with essential vitamins and minerals, and don’t burden you with excess calories or fats. Eat four or more servings of non-starchy varieties daily – you can actually eat as much of them as you want – and they will give you a big boost on your weight loss journey.
We know that a lot of people don’t like all vegetables. However, with so many flavors and textures to choose from, you’re sure to find a few that appeal to you. Consider these 10 options that will work extra hard to help you reach your ideal weight.
Pro tip: Check out the link below to learn more about non-starchy vegetables !:
1. Artichokes
Why: Artichokes are high in a type of fiber called inulin, which improves the body’s ability to absorb calcium, a mineral that, according to a report in the British Journal of Nutrition, helps boost your metabolism
Try: Quick and Easy Artichoke and Basil Hummus is perfect for dipping other non-starchy vegetables or Sweet jalapeno chips. If you’ve never made artichokes before, check out ours practical guide for simple instructions. You can also enjoy these vegetables with artichokes in a jar or in a can, which are perfect for chopping up and adding to salads and pasta.
2. Broccoli
Why: Not only is broccoli high in fiber and immune-boosting vitamin A, it’s also high in sulforaphane, a compound that reduces appetite and weight gain in a laboratory study published in the European Journal of Pharmacology
To attempt: Roasting broccoli makes the crunchy stems tender and sweetens the flavor of the florets. Start your day with a serving of starch-free vegetables with our favorite Broccoli and Cheddar Breakfast Muffins Recipe.
3. Carrots
Why: Carrots are a favorite of many people who are not vegetable lovers, and they are especially helpful when trying to shed excess pounds. Because when you eat carrots with a meal, according to a study in the British Journal of Nutrition, they significantly increase your feeling of satiety or the feeling of having satisfied your appetite
To attempt: If you’re craving a crispy snack, raw carrots are a smart choice and are great for dipping into salsa, a free meal when you’re losing weight with Nutrisystem. Our Honey-balsamic glazed carrots take their natural sweetness one step higher.
4. Cauliflower
Why: Cauliflower may be plain looking and bland taste, but it’s full of fiber and one serving contains 100 percent of your recommended daily allowance for immunity-boosting vitamin C. It’s also an especially good source of potassium that helps your body regulate its sodium levels and is a “predictor of decrease in body mass index,” states a report in Nutrients magazine
To attempt: Cauliflower can be ground into high-fiber, low-calorie “grains” that are a healthy substitute for regular white rice. It also makes a perfectly chewy pizza crust. For a quick and filling snack, try our recipe for Hot Air Fryer Cauliflower Tater Tots– They are crispy on the outside and wonderfully sticky on the inside.
5. Eggplant
Why: The eggplant’s super powers in weight loss come from the compounds that give it its bright purple color. These polyphenols help your body control blood sugar, control your appetite, and prevent you from storing fat, according to another research in Nutrients
To attempt: Choose small to medium-sized eggplants that are more tender and less shabby than the big ones. Grill or fry thick eggplant slices until crispy, then cover them with your favorite pizza topping. If you love classic Italian food, try our recipe for 5-ingredient simple eggplant parmesan.
6. Hot Pepper Pepper
Why: Do you like to light up your taste buds with a little spice? Here’s some good news for you: Capsaicin, the ingredient that makes your tongue tingle when you eat jalapeños, cayenne peppers, and other hot peppers, has been shown to boost your metabolism. It can also help you activate your brown fat, which has been linked to “protection against obesity and metabolic diseases,” according to a study published in the journal Bioscience Reports.6
To attempt: You can warm up all kinds of dishes with fresh or dried hot peppers, from chilli to spaghetti sauce to vegetable omelets. For a Flex Meal recipe with lots of protein, creamy cheese and a pinch of seasoning, try ours Chicken with Jalapeño Cheese.
Are you ruining your non-starchy vegetables with how you cook them? Find out more at the following link:
7. Mushrooms
Why: Every meal gets a little heartier with the meaty texture and hearty taste of mushrooms. Even better, “Consuming mushrooms regularly is effective in treating metabolic syndrome, including obesity,” according to an article in the journal Molecules.7
To attempt: There are many varieties of mushrooms, from tender chanterelles to thick portabellas. Have a bag of frozen mushrooms ready to add to soups, eggs, and meat dishes. Every day is like a party when you have a lot Simple stuffed mushrooms.
8. Onions
Why: In addition to their tangy taste, onions are rich in a compound called quercetin, which, in a study reported in Nutrition Research and Practice, reduced body fat levels in overweight and obese people
To attempt: Raw, grilled or sautéed onions enhance the taste of almost all dishes, from salads and sandwiches to pizza and turkey burgers. With our easy. you can even enjoy crispy onion rings Air fryer onion rings Recipe – They’re So Filling and Fat Free!
9. Spinach
Why: Like most leafy vegetables, spinach is one of the most nutritious foods. It’s also a good herbal source of essential minerals like iron and calcium that help regulate your metabolism. An interesting study published in the Journal of the American College of Nutrition found that test subjects felt less hungry after consuming spinach and had no “craving for food” for more than two hours compared to the control group who did had no spinach .9
To attempt: Raw spinach can be a delicate green of lettuce. It also fits so well in smoothies that you don’t even know it’s there. Our recipe for Chicken with a creamy spinach filling spoil you with belly-filling protein and the goodness of melted pepper jack cheese.
Get creative with your starch-free vegetables! You can find some tips and tricks under the following link:
10. Tomatoes
Why: Eating tomatoes reduces the risk of metabolic syndrome, which includes obesity and diabetes, according to a report in Advances in Nutrition. The researchers found that lycopene, the compound that gives tomatoes their bright color, plays a key role in protecting against these conditions
To attempt: Raw and cooked tomatoes are rich in lycopene. Raw tomato slices add a tangy flavor to sandwiches and wraps and keep every bite moist. The Nutrisystem menu has so many choices filled with the taste of tomatoes from our new one Mediterranean flatbread among the popular ones Lasagna with meat sauce.
Swell:
- https://pubmed.ncbi.nlm.nih.gov/12088518/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6110095/
- https://pubmed.ncbi.nlm.nih.gov/16925866/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627830/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4728631/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5426284/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6278646/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819128/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600649/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6370260/
