- Nutritionists say they don’t have to avoid strengths when they try to lose weight.
- Many starchy vegetables such as corn, butterse pumpkins and potatoes offer filler fibers.
- Peas are rich in slowly digested protein, which also promotes a feeling of satiety.
When it comes to weight loss, some foods get wrong the cold shoulder. And strong vegetables are a first -class example. While starchy vegetables contain more carbohydrates than their non-strong counterparts, this does not mean that they do not restrict weight loss. In fact, dieticians say that there are starchy vegetables that can even be helpful.
So if you have to swore peas, potatoes, corn and other starchy vegetables, read on. These five picks can actually be their allies for weight loss.
1. Green peas
These tiny, young people impulses are just fun smashed with their spoon or the back of their fork. You can also help you drop some weight. Green peas contain only 117 calories per cup, uncooked. This is far less than other strengths like pasta or rice, says Melissa Mitri, MS, RD. “You can even exchange them as an easier alternative to these options,” she says.
Another reason why peas great for weight loss? Each cup grabs impressive 8 grams of fiber. This slowly digested nutrient helps with weight loss by holding it fully, explains Mitri. Peas are also 79% water, which also fills your stomach, which makes it easier to eat less with meals.
And there is more. Peas contain 8 grams of plant -based protein per cup. Like fiber, protein is slowly digested for better saturation and less blood sugar dips. Combined with their fiber, which adds up to the even more appetite-suppressing advantages. Peas’s protein helps them more than just eating less. Studies show that absorbing protein as part of a low -calorie nutrition plan can also help maintain muscles and to support fat loss.
If you worry about the carbohydrates of peas, you may be surprised to find out that you only contain about 20 grams of carbohydrates per cup. So there is no need to fear you! Keep a bag in your freezer to throw in soups, salads, pasta and risotto.
2. Sweet potatoes
Don’t be fooled by the word. A medium -baked sweet potato contains only 103 calories and reasonable 24 grams of carbohydrates. There are also 4 grams of fiber and a little protein (2 grams). Like all vegetables on this list, sweet potatoes are practically fat -free.
These spuds not only help you satisfy your sweet tooth, but are also loaded with nutrients. “For relatively few calories, they provide an impressive mixture of vitamin A, vitamin C and potassium as well as natural fiber, which helps them feel more satisfied and make it easier for portion control,” says natural fiber, says portion control, “says”, says “,” says “, says,” says, “says,” Michelle Cardel, Ph.D., MS, RD.
Sweet potatoes make an intelligent replacement for refined carbohydrates. Try sweet potato toast. Or spiral them in noodles for a low -fiber noodle exchange.
3. Butternusskürbis
Still on the fence for sweet potatoes? Try butternus pumpkin! This bright orange vegetables offers the same natural sweetie as its orange buddy with even fewer calories and carbohydrates, but almost twice as high as the fiber. A cup of cooked butternussic pumpkin contains impressive 7 grams of fiber for only 82 calories with 22 grams of carbohydrates.
How sweet potatoes can help control the desire for less nutritious sweet foods, while his satisfactory texture can help prevent excessive food, says, says Bonnie Taub-Dix, RDN.
Butternut Squash is also incredibly versatile. You can roast, bake or even grill it. And it is not necessary to turn your bikes to find out how to peel them. Just get a few peeled, chosen butterse pumpkin in your grocery store. Then roast a large batch to throw in soups, stews, salads and cereals. You can even use roasted butterse pumpkins as a covering to transform a bowl of hummus into a hearty meal.
4. Corn
Corn on the cob can bring childhood memories back to summer grills and picnic. But that’s not the only reason to love it. Corn pack fiber and protein without too many calories, says Taub-Dix. It is also cute by nature, which can help to lift sweet desire.
“While many people fear corn, it has a rich nutrient profile, including fiber, supports the feeling of satiety and slowed down the digestion,” says Mitri. “Although corn is a vegetable, it is also considered a whole grain, a category of food that supports healthy weight.”
A medium -sized corn ear contains 2 grams of fiber and 3 grams of protein for only 77 calories with moderate 17 grams of carbohydrates.
“When it comes to calories, it is not the corn that is the wearer. It could be the butter to whom you roll it,” says Taux-Dix. So skip the butter and instead sprinkle a little salt or an elote spice. Or grill it for even sweet, smoky taste. You can also throw a few kernels in a fast salad or give them a surf in a pan with a little olive oil, garlic and onions.
5. White potatoes
White potatoes can perhaps be the most judged and misunderstood strong -man vegetables. While they are often ashamed of their high carbohydrate content, the truth is often as they have exaggerated their calories.
A 5 -unzen potato contains only 118 calories. In return, they will fill 2 grams of fiber fiber and protein. Potatoes are slightly higher in carbohydrates than in other starchy vegetables (approx. 27 grams per 5-Uszen portion). But look at the nutrition that you receive in return. Potatoes are an excellent source for immunting vitamin C and deliver potassium for healthy blood pressure and B vitamins for energy.
Before you dive, there are a few restrictions that you need to know about. The first is to keep high -fat coverings on a minimum and opt for cook -arm cooking methods such as cooking or baking instead of frying. The other is to keep an eye on the portion size. Some potatoes can be gigantic. If your unnatural looks big, divide it up in half to share them with one of your meal companions. Or wrap the additional half and put them in the fridge. You can always dice it in an egg pan or a Mayo-free potato salad later.
Our expert
If you try to lose weight, there is no reason to fear starchy vegetables. Dietary people say that many of them can help them achieve their weight loss goals and achieve important nutrients while they are there. Green peas, sweet potatoes, corn, butterse pumpkin and white potatoes are all great picks. They offer fiber and some protein so that they remain fully and satisfied. And they contain fewer calories and carbohydrates than you may expect. In addition, they are rich in vitamins and minerals and are practically fat -free. Of course, how you cook them and what they outperform with matters. So skip butter, cheese and sour cream and think of low -calorie cooking methods such as cooking, roasting or baking. Then continue and grave!
