Discover the Hidden Power of Lesser-Known Vegetables for Weight Loss Success
In the realm of food, we often encounter strict categorizations of what is deemed “good” or “bad.” However, this oversimplified view can be misleading and inaccurate, particularly when it comes to vegetables. While vegetables are generally lauded for their high fiber content and low caloric impact, some, like potatoes, have been unfairly demonized as detrimental to weight loss goals.
Termed as starchy vegetables, these veggies are criticized for their higher calorie and carbohydrate levels, leading to the misconception that they should be avoided during weight loss endeavors. Contrary to popular belief, these vegetables possess numerous nutritional benefits that can actually aid in achieving weight loss objectives. We consulted with dietitians to shed light on commonly maligned vegetables and why they should have a place on your plate.
Here are Four “Bad” Vegetables That Can Support Weight Loss:
1. White Potatoes
White potatoes often receive a bad rap due to their starch content and perceived impact on blood sugar levels, particularly when processed or fried. Angela Konegni, MS, RD, a renal dietitian and owner of Radish Nutrition LLC, points out that potatoes should not be completely excluded from your diet. Research indicates that potatoes score high on the satiety index, helping you feel full for longer periods and reducing snacking urges. This is attributed to the presence of resistant starch in potatoes, a type of carbohydrate that resists digestion.
Aside from promoting satiety, resistant starch contributes to a healthy gut microbiome by nourishing beneficial bacteria in the large intestine. These friendly microbes can play a role in weight management by positively impacting fat storage, inflammation, and appetite regulation. To incorporate potatoes healthily, opt for boiled or baked versions with the skin intact, as they are lower in calories and rich in filling fiber and resistant starch.
Craving a potato fix? Consider trying comforting dishes like Instant Pot Potato Soup or one-pan Chickpea and Potato Hash for a nutritious twist.
2. Carrots
Carrots have also faced unwarranted criticism for their perceived high sugar content. Jessie Winstead RD, LD, a registered dietitian based in Atlanta, emphasizes that carrots offer a blend of natural sweetness, fiber, vitamins, and antioxidants that support overall well-being. The high water and fiber content of carrots contribute to prolonged satiety, making them an excellent choice for weight management. Recent studies suggest that consuming carrots may lower the risk of obesity, and at only 52 calories per cup of raw chopped carrots, they make a smart, low-calorie snack option.
The crunchiness of carrots makes them a nutritious replacement for chips and a perfect vehicle for dips like hummus. Experiment with roasted carrots paired with tahini and chickpeas or blend them into a creamy carrot soup for a satisfying culinary experience.
3. Green Peas
Green peas often find themselves on the “bad” list due to their starch content and inherent sweetness
“8 grams of protein per cup,” says Kimberly Jackson MPA, RD, LD. “This dynamic duo plays a crucial role in promoting satiety, helping you feel fuller for longer.” Plus, adopting a higher-protein diet that incorporates a variety of protein-rich foods, like green peas, can be an effective weight loss strategy.
Other benefits of peas? They’re budget-friendly, convenient, and versatile. Keep a bag of frozen peas in your freezer to easily boost the nutritional content of soups, casseroles, salads, curries, grain bowls, and more.
Here are a few of our favorite recipes featuring green peas: Quinoa with Peas and Lemon, Creamy One-Pot Orecchiette with Sausage and Peas, and Chickpea Potato Curry.
Sweet Corn, a hallmark of summer, is often rumored to be high in sugar and cause weight gain. While it is sweet, one small ear of corn contains just 5 grams of natural sugar, along with several important vitamins and minerals. Not to mention, corn is relatively low in calories — 122 calories per one plain ear of corn — and contains 3 grams of filling fiber. Keep in mind that adding ingredients like butter or cheese to your corn tacks on calories.
Like potatoes, corn is a source of resistant starch, which may help with weight management. Corn-based foods like corn tortillas, popcorn, whole grits, and cornmeal are considered whole grains. In addition to being more nutritious than their refined counterparts, whole grains have been linked with benefits for weight management.
Next time you have fresh or frozen corn on hand, try one of these tasty recipes: Fresh Sweet Corn Salad, Black Beans and Corn with Poached Eggs, or Salmon Tacos with Corn and Pepper Salsa.
Related: Is Corn Good for You? 5 Myths About Sweet Corn, Busted.
The Bottom Line: Often vilified for their starch content, vegetables like white potatoes, carrots, green peas, and corn offer a variety of important nutrients that may help, rather than hinder, your weight loss efforts. Many factors affect the number you see on the scale, and it’s important to remember that no one food — or vegetable — will make or break your weight loss efforts. Rather than focusing on specific foods, adopting a balanced eating pattern is the best long-term strategy for weight loss.
Read the original article on EATINGWELL.
