Are vegetables really so harmless for weight control? And which one to give preference to? These questions are answered by a nutritionist-endocrinologist.
Eating vegetables is a smart step towards weight control. These are healthy foods due to the fact that they contain a lot of fiber. It is she who gives a person a feeling of satiety, helps maintain and cultivate an adequate microflora in the intestines. We all know that a healthy gut is very important to our well-being. A healthy diverse microflora (microbiota) of this organ even affects behavioral responses, our mood, not to mention the fact that helps us to lose weight more effectively.
Adequate fiber intake – from 18 to 25 g per day, for weight loss – up to 40 g. As a rule, we do not take this rate, most people do not eat even 10 g. And this is where vegetables come to the rescue. Many of them are low in calories, but due to their high fiber content, they give a feeling of fullness, in addition, they contain vitamins and minerals. Of course, with the help of vegetables alone, we will not cover the body’s need for vitamins, but one way or another, their benefits should not be underestimated.
However, not all vegetables are created equal and contribute to weight loss.
Nutritionists conditionally divide them for root crops и aboveground.
Overground – these are zucchini, bell peppers, cabbage of various varieties, cucumbers, eggplants, etc. They are mostly always only beneficial. But get carried away root crops not worth it. Potatoes, carrots, beets are good only in reasonable quantities.
Products vary and by glycemic index (GI).
GI is a measure of the effect of carbohydrates on blood glucose (sugar) levels, measured in units. The GI of pure glucose is taken as 100 units. For vegetables, the GI value ranges from 10 to 95 and depends both on the type of vegetable and on the method of its preparation. It is clear that the higher the GI, the more harmful the vegetable is for our figure.
Vegetables with a low (10–20 units) glycemic index: eggplants, broccoli, peppers, tomatoes (that’s why they are so useful for diabetes mellitus), Brussels sprouts and white cabbage, zucchini, onions, radishes, turnips, asparagus, cucumbers, seaweed.
The GI of processed vegetables is almost always higher than raw vegetables. However, for example, in stewed cabbage or squash caviar, it increases slightly. The glycemic index of, say, raw carrots is 35 units, and boiled carrots are already 85.
High GI vegetables include potatoes, beets, pumpkin and other vegetables high in sugars and starch. By increasing the level of glucose in the blood, it is they who are able to give a burst of energy. But if we do not spend this energy, then the deposition of fat in unwanted places is inevitable.
And of course vegetables are not the same. by calorie content.
Which of them is better to exclude or at least limit, so as not to interfere with losing weight?
Potatoes… It is not for nothing that in Russia it has long been called the second bread for its satiety and nutritional value! Potatoes, alas, are the main enemy of weight loss, their calorie content is 2-3 times higher than any other vegetables (fried – 192 kcal, boiled – 82). The GI of boiled potatoes is 65 units, and of fried and baked potatoes – 95! At the same time, potatoes (and especially baked ones) contain a lot of potassium (568 mg per 100 g of raw weight), phosphorus (50 mg), magnesium, iron, calcium, a whole complex of vitamins and acids.
Leguminous vegetables (peas, chickpeas, beans, lentils). They have a caloric content of 110-120 kcal. And if you use a plate of bean soup with bread, this, of course, will not contribute to a decrease in the figure on the scales. However, these vegetables contain a large amount of amino acids, potassium, zinc, iron.
Jerusalem artichoke… It has a chemical composition similar to that of potatoes. Calorie content – 61 kcal, GI 21 units. It is better for overweight people not to use it. However, with diabetes mellitus, it is very useful to eat Jerusalem artichoke, since it contains the most valuable substance for such patients, inulin. Jerusalem artichoke syrup has a GI of only 13.
Corn. Calorie content – 110 boiled, 120 canned. GI 70 units It is loaded with nutrients, but carbohydrates make up about 60% of its total composition. In addition, it is abundant in mono- and disaccharides, dextrose, sucrose, which makes it, to put it mildly, not a very dietary product.
Beet. She came to Kievan Rus from India in time immemorial, therefore it is considered our national vegetable along with potatoes. Contains a lot of folic acid, useful trace elements and vitamins. The calorie content is not so high – 49 kcal, but there are as many as 11% carbohydrates in it, which makes beets unsuitable for a dietary table.
kohlrabi… Mediterranean cabbage contains so much vitamin C that it is called northern lemon. In addition, it is famous for its abundance of B vitamins and potassium salts. Despite the fact that its caloric content is “only” 42 kcal, any heat treatment greatly increases the nutritional value.
Celery. Yes, the benefits of celery for losing weight are still controversial among nutritionists! An absolute contraindication for its use in any form is stomach problems. It is also not recommended for varicose veins, thrombophlebitis. The abundance of essential oils makes celery dangerous for allergy sufferers. And finally, on critical days, he is able to provoke an increase in bleeding.