Game World!: can broccoli help lose weight?

Eating Broccoli Every Day Will Do This To Your Body

How can I use broccoli in my diet?

The ‘wonder vegetable’ broccoli belonging to the cabbage family is one of the richest edible plants with great nutritional values. The health benefits of this super food include preventing cancer, regulating blood pressure, maintaining heart health, boosting brain power and preventing premature skin ageing. Though it was initially considered an exotic vegetable in India, it has now become quite a common ingredient in our kitchen. (ALSO READ Top 7 foods rich in vitamin E that you should include in your diet).Also Read - Broccoli To Cabbage: Top 5 Vegetables That A Diabetic Patient Must Include In Their Diet - Watch Video

Broccoli gives you a good dose of dietary fiber and various vitamins like Vitamin A, C and K. It can ward off liver cancer risk, oral cancer and prostate cancer. This super-food can also improve treatment of breast cancer and help in treating age relation vision loss problems. You can use broccoli in different ways in your diet to get the most nutrition from your food. Here are 6 ways you can include more broccoli in your diet. Also Read - McDonald's Has A New Logo In Russia. Are You Loving It?

Add broccoli in your pasta

Add broccoli in your pastaAlso Read - Health Benefits Of Anjeer: Top 5 Reasons Why You Must Include Dried Figs In Your Diet - Watch Video

If you love having creamy pasta, you can add chopped broccoli to the pasta preparation. This way you will make sure that you get enough dietary fiber. Add broccoli along with your other favorite toppings such as cherry tomato, baby corn and olives. This is also one of the easiest ways to get kids to eat broccoli.

Toss some broccoli into your salad

Toss some blanched fresh broccoli in your salad. You can add either raw or steamed broccoli in your green salad or chicken salad. The great thing about this ingredient is that it gels well with both vegetarian and non vegetarian preparations.

by TaboolaSponsored LinksYou May Like

Als Wirtschaftswissenschaftler:in Dein Können immer neu herausfordern?

KPMG

Weitwandern im Bregenzerwald, 4 Nächte ab 545 €

Urlaub in Österreich

Stir fried broccoli

One of the simplest ways to add broccoli in your diet is to add stir fried broccoli as a side dish. You can stir fry it with some black pepper and salt and serve it with chicken. You can also toss it with other vegetables of your choice and serve the healthy platter piping hot. (ALSO READ Top 6 ways to include more mint or pudina in your diet).

Roasted broccoli snack

Instead of unhealthy snacking you can make a healthy broccoli snack. To make roasted broccoli snack, chop broccoli, coat it with olive oil and salt, and toss it into the oven set to 200 degree Celsius. Roast for 15 minutes and then after taking it out add some chopped onions, tomato and cheese. Serve it alongside a salsa dip. (ALSO READ Forget nachos, try roasted broccoli with your beer: Here’s the recipe for roasted broccoli).

Pureed broccoli soup

You can make a hearty and tasty broccoli soup to get a good dose of all the nutrient benefits. In a sauce pan, melt butter and stir in onion and celery. Add broccoli and broth and simmer over high heat. Puree the soup and add a little bit of black pepper and cream as garnish before serving it. Did you know that a serving of broccoli a day can keep prostate cancer at bay?

Homemade broccoli pizza

Instead of ordering a pizza, make a healthy homemade pizza using healthy alternatives. Use a wheat base and add broccoli along with other toppings like tomatoes, onions, olives and corn. This is yet another great way to lure your kids into having something healthy.

(Picture courtesy: Shutterstock)

Found this story interesting? Like our Facebook page to read more such articles. Also, share your comments below. We would love to hear from you.

Does broccoli give you gas?

Let’s talk about something uncomfortable: gas and bloating. Most of us pass gas anywhere from 12 to 25 times a day, according to Brigham and Women’s Hospital, and surveys show that abdominal bloating affects up to 30% of Americans. “Having a perfectly flat stomach all the time isn’t normal,” says Health contributing nutrition editor Cynthia Sass, MPH, RD. “After you eat and drink, food and liquids take up space inside your stomach and intestines, and that means some expansion.”

Watch More

A ballooned belly doesn’t necessarily indicate that something is wrong with what you eat, but if your abdomen is too swollen to squeeze into your jeans, you may want to identify the belly bloaters in your diet.

Health.com: 11 Reasons Why You’re Not Losing Belly Fat

Worst: Broccoli, cabbage, kale

Kale, broccoli, and cabbage are cruciferous vegetables, which contain raffinose — a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat. But don’t shun those healthful greens just yet. “Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating,” Sass says.

PAID PARTNER CONTENT

TIME101 honors SAGE, an organization that supports LGBTQ+ elders.

BY P&G

So keep eating the green stuff, but keep your portions in check. And if you absolutely can’t part ways with even a gram of your kale, steam it: “Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract,” Sass says. It won’t eliminate or prevent bloating altogether, but it may make your veggies easier to digest.

Worst: Legumes

It’s probably not news to you, but beans, along with lentils, soybeans, and peas are gas-causing foods. These little guys are basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can’t absorb. So when legumes reach the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas and can balloon out your waist.

Combine legumes with easily digestible whole grains, like rice or quinoa. Your body will eventually get used to them. “If you eat fruits, veggies, nuts, whole grains, and beans often, they won’t bother you as much as if you eat them sporadically,” Sass said.

Health.com: Best Superfoods for Weight Loss

Worst: Dairy

If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant, which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products). That can cause gas to form in the GI tract, which may trigger bloating.

Sponsored Video

SPONSORED BY ADVERTISING PARTNER

SEE MORE »

So before all that gas gets to you, steer clear of dairy products and opt for the many lactose-free or nondairy alternatives out there. The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose.

Worst: Apples

An apple a day may save you a trip to the doctor’s office, but it does not keep the bloat away. High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can’t tolerate, Sass says. The result? You guessed it: gas and the inevitable puffy feeling.

Apples are a great snack, however: One fruit provides an average of 4.5 grams of protein and around 10% of your daily vitamin C requirement, so don’t give up on them altogether. “Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema,” Sass says. Eat them in moderation and separately from meals, and time your eating right: “If you’ll be wearing a form-fitting outfit or bathing suit, you might not want to reach for an apple,” Sass says. Other fruits that bloat: pear, peaches, and prunes.

Worst: Salty foods

Eating high-sodium foods can trigger water retention, which can balloon you up, Sass says. Avoiding sodium isn’t as simple as steering clear of the saltshaker, however. The CDC reports that about 90% of Americans consume more sodium than is recommended for a healthy diet (2,300 mg per day for most people, and 1,500 mg for adults over 50, and people with diabetes, high blood pressure, and high risk of hypertension). Sodium sneaks its way into most processed and packaged foods, including soups, breads, and these other surprisingly salty foods. That makes it very difficult to avoid. When and if you do succumb to salt, drink a lot of water to help flush it out.

Health.com: 13 Foods that Are Saltier Than You Realize

Best: Cucumber

People use cucumbers to reduce puffiness under their eyes—and you can eat them to do the same thing for your belly. The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling, says Sass.

“Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes,” she adds.

Broccoli weight loss recipe| How To Lose Weight Fast With Broccoli | Loss 2 kg weight in 1 week

So slice it up and eat it as is, or swap sugary drinks with a glass of cucumber water.

Best: Bananas

Foods rich in potassium—like bananas, plus avocados, kiwis, oranges, and pistachios—prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent constipation.

“Bloating can also be caused by constipation,” Sass says. “If you’re not able to eliminate waste in the GI tract, you become ‘backed up’ so to speak, which can lead to a bloated look.”

Best: Papaya

The enzyme contained in papaya (papain) helps break down proteins in your GI system, which makes digestion easier. Sass says that the tropical fruit also has anti-inflammatory properties, as well as fibers that support a strong digestive tract.

Eat papaya whole and fresh or blended into a smoothie

Best: Asparagus

Asparagus is an anti-bloating superfood. Sure, it makes your urine smell, but it also makes you pee, period—helping you flush all that excess water, thus relieving any discomfort and bloat.

It also contains prebiotics, which help support the growth of “good” bacteria, according to Sass. This helps maintain a healthy balance in your digestive system to prevent and/or reduce gas.

Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.

Health.com: 24 Fat-Burning Ab Exercises (No Crunches!)

Best: Yogurt with probiotics

Get some of those good bacteria into your gut! Called probiotics, they help regulate digestion and champion the overall health of your digestive tract. Sure, you can take probiotic supplements, but you may as well get a breakfast out of it.

So eat your bloat away with a yogurt that has active cultures. You can sweeten it with a little honey, jam, or granola.

Best: Fennel seeds

Fennel is a digestive tract savior. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass.

You can find fennel and fennel seeds in breads, sausages, and other meat dishes. You can also chew on the seeds directly or sip on a fennel tea at the end of a meal.

Best: Ginger

Ginger is a go-to home remedy for colds, achy muscles, cramps, and seasickness. Add bloating to the list—ginger is a natural anti-inflammatory and an all-star digestive aid. It soothes the digestive system and relaxes the muscles of the digestive tract, which can relieve bloating, Sass says. It also contains an enzyme that absorbs proteins, thus reducing protein-induced puffiness and gas.

Fresh ginger can be added to smoothies and salad dressings, and it adds tons of flavor to recipes like these. You can also make homemade tea.

Best: Peppermint and chamomile tea

If you’re feeling stretched out after dinner, you can sip on a hot cup of peppermint or chamomile tea. Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat. Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort.

Does broccoli make you fat?

Think you’re too bloated to squeeze into your skinny jeans? You’re not alone.

A study by WebMD found that one in 10 Americans say they regularly suffer from bloating.

Dr. Robynne Chutkan, author of the new book “The Bloat Cure,” offers four tips to keep your tummy flat.

Put down the coffee

“Caffeinated beverages, especially coffee, can overstimulate your digestive system and lead to bloat-causing spasms,” Chutkan, a faculty member at Georgetown University Medical Center, writes.

Avoid canned food

While canned foods have a longer shelf life, they can also contain bisphenol A (BPA), a chemical that can disrupt your digestion.

Limit cruciferous vegetables

Greens like cabbage, broccoli and Brussels sprouts are rich in vitamins C, E and K, but scarfing down too much in one sitting could upset your tummy. They contain raffinose, a starch that ferments in your colon and produces bloat-causing methane gas. Chutkan suggests spreading out consumption of these veggies and adding lemon juice to stimulate stomach enzymes.

And watch your fiber intake

Fiber-packed foods like beans and kale are full of vitamins, but eating too much in one sitting can clog your digestive pipes, causing a backup and major bloat. Chutkan suggests splitting your fiber foods into smaller servings and drinking lots of water in between.

Don’t eat soy

“Large amounts of processed unfermented soy [below] have estrogen-like effects, which contribute to bloating and weight gain,” Chutkan says.

What is healthier broccoli or spinach?

Both spinach and broccoli are called superfoods due to their several health benefits and high nutritional value. Have a look at the comparison between the two green leafy vegetables and know which is best for you.

by Samarpita Yashaswini | Updated on Jan 28, 2021 11:17 PM IST | 3M

Spinach vs Broccoli: Find out which is healthier a...

Spinach vs Broccoli: Find out which is healthier and more nutritious

When it comes to having a healthy diet, green leafy vegetables are hands-down one of the best foods to consume. Be it kale, cabbage, broccoli or spinach. Green leafy vegetables have many health benefits including vitamins, minerals and fibre.

When it comes to comparing two such vegetables, spinach and broccoli, the former is rich in various types of flavonoid antioxidants and has anti-inflammatory properties. While the latter is rich in Vitamin C, calcium and zinc. Broccoli can be eaten in many forms be it steamed, cooked or raw. Spinach too can be consumed in cooked and raw form. Here are some differences between the two vegetables.

Spinach

Spinach Nutritional value

Spinach is rich in Vitamin K and is a great source of iron. Spinach also contains a considerable amount of manganese, magnesium, potassium, dietary fibre, Vitamin B6, lutein, protein, choline, etc.

sb_b

Spinach Health benefits

Spinach helps keep the blood sugar levels in check as it is rich in potassium that is beneficial for people suffering from high blood pressure. It controls the blood sugar level by reducing the effects of sodium in the body.

It has anti-inflammatory properties like neoxanthin and violaxanthin that reduce inflammation. Such properties aid in preventing osteoporosis, migraine, headaches, asthma and arthritis.

Spinach is a rich source of iron that helps in preventing the risk of suffering from anaemia. Iron boosts energy in the human body and helps you stay active and energetic.

Broccoli

Broccoli Nutritional value

It is rich in zinc, calcium, selenium, pantothenic acid, chromium, folate, Vitamins E and B1. It has anti-oxidant properties and helps in maintaining healthy bones, skin, vision, along with a strong immune system.

sb_s_0

Broccoli Health benefits

Broccoli is said to be effective in preventing cancer. It reduces the risk of cancer in various organ systems in our body. It is able to do so because it has a high amount of selenium present in it.

It is rich in certain carotenoids known as lutein and zeaxanthin that aid in reducing the risk of age-related eye disorders like cataract and macular degeneration.

Broccoli is rich in Vitamin K which is an essential nutrient needed for blood clotting and helps in keeping the bones healthy and strong. It increases bone mineral density and decreases the risk of fractures in people with osteoporosis.

Conclusion

It can be said that between the two vegetables, spinach is said to be healthier than broccoli as it has high water content, a lesser amount of sugars and is richer in protein, magnesium, Vitamin E, manganese and potassium as compared to broccoli.

Can you eat unlimited broccoli?

Q: I’ve heard you refer to vegetables as a “free food,” what does this mean?

A: A “free food” on F-Factor means exactly what it sounds like; you can eat AS MUCH AS YOU’D LIKE. Exciting? Yes! But this by no mean grants you carte blanche to eat unlimited tempura-fried carrots and maple bacon Brussels if trying to lose or maintain your weight. Before you go shoveling platefuls of french fries into your mouth, there are some stipulations and disambiguations to cover. We explain…

TELL ME MORE

Non-starchy vegetables are a “free food” on F-Factor. This means two things: (1) you can eat as much of them as you’d like and (2) they are considered a carbohydrate-free food, and therefore do not contribute carbohydrates to your total carb intake (which determines your daily net carb total). While non-starchy vegetables do naturally contain some carbohydrates, they’re counted as 0g carbs on F-Factor, because they’re high in fiber, nutritious and rather low in carbs.

DISAMBIGUATION

While all “free foods” on F-Factor have 0g of carbs, not all foods that we count as 0g of carbs on F-Factor are free foods in the way non-starchy vegetables are. Protein, for example, does not contain carbohydrates, but you cannot have unlimited amounts of these foods like you can with non-starchy vegetables. Eat too much chicken and shedding those last few lbs might not be so easy.

BUT WHY? HOW?

Simply put, the incidence of obesity in this country isn’t due to people eating too much kale and the reason so many people are overweight is not because they are sitting around eating too many carrot sticks, lettuce leaves or grape tomatoes. Rather, it is often a lack of vegetables in the diet that leads people to fill up on calorically dense foods in the first place—and then struggle to maintain their weight.

Sautéed Broccoli | How to Cook Broccoli to Perfection!

F-Factor products are an easy way to incorporate both fiber and protein into your diet.

SEE ALL OUR PRODUCTS

Vegetables are good for you, and you should be eating them. Vegetables are relatively low in calories (non-starchy ones contain just 25 calories per cup), have a high-water content, contain fiber, and are filled with antioxidants, vitamins and minerals. They’re not only great for weight management, but overall health and wellness.

Working in private practice, we have found that when patients began adding more vegetables to their diets, they felt fuller on fewer calories, enabling them to lose weight without feeling hungry. And people are are more likely to fill up on vegetables when they think of them as a free food… so there you have it, they’re a free-food on F-Factor.

SO YOU’RE SAYING I CAN EAT AS MUCH AS I WANT AND STILL LOSE WEIGHT?

Yes, if following F-Factor correctly, people can eat unlimited vegetables and still lose or maintain weight—so long as they are non-starchy vegetables that are raw, plain or steamed with no oil (as opposed to being prepared with butter, oil or sauce).

WAIT, IT SOUNDS LIKE THERE ARE STIPULATIONS…

Well, of course there are! As noted above, this only holds true when vegetables are raw, plain or steamed with no oil (as opposed to being prepared with butter, oil or sauce), and vegetables are non-starchy vegetables. Oil alone is 135 calories per tablespoon—it doesn’t take a mathematician to see what a measly spoonful of oil can do to a perfectly healthy 25-calorie cup of broccoli.

This also only works if you’re following F-Factor correctly. If you’re not following proper portion sizes for proteins, exceeding well over 33 grams of fat per day, and of course not staying under your daily net carb allotment (while meeting your daily fiber goal), you could eat all the cucumber slices in the world and we wouldn’t be able to guarantee weight management. However, if following F-Factor perfectly, and you’re eating plain non-starchy vegetables you can have unlimited amounts and still lose/ maintain your weight.

When dining out follow this motto: if veggies are sautéed or in sauce, eat half, but if plain and steamed, have as much as you’d like.

SO WHICH VEGETABLES DOES THIS MEAN?

We’re talking non-starchy vegetables. Non-starchy vegetables contain 5 grams of carbohydrate (count as zero carbohydrate on F-Factor), 2 grams of protein, 0 grams of fat, and 25 calories for 1 cup raw, or a 1/2 cup cooked. Starchy vegetables, which are NOT free foods are vegetables like beans, corn, peas, plantains, potato, squash, and sweet potato. Starchier vegetables contain more carbs than non-starchy vegetables, and thus are counted as carbs on F-Factor.

NON-STARCHY VEGETABLES

Amaranth leaves (Chinese spinach)

Artichokes

Asparagus

Baby corn

Bamboo shoots

Bean sprouts (alfalfa, mug, soybean)

Beets

Broccoli

Brussels sprouts

Cabbage (green, red, bok choy, Chinese)

Carrots

Cauliflower

Celery

Chayote

Cucumber

Daikon

Eggplant

Fennel

Greens (collard, dandelion, mustard, turnip)

Hearts of palm

Jicama

Kale

Kohlrabi

Leeks

Mushrooms

Okra

Onions

Pea pods

Peppers

Radishes

Salad greens

Scallions

Spinach

Tomato

Turnips

Water chestnuts

Zucchini

HOW DO I JOURNAL THESE VEGETABLES?

When you document the non-starchy vegetables you eat in your journal, allot them zero for grams of carbohydrate, and the amount of fiber that the portion of that vegetable contains. Although vegetables contain some carbohydrate, on the F-Factor Diet they are considered a carbohydrate-free food. But do give yourself the benefit of the fiber they contain. For example, 3 oz baby carrots would be journaled as 0g carb, 2g fiber, and 1 cup of hearts of palm would be journaled as 0g carb, 5g fiber.

What vegetables should I eat everyday?

The Dietary Guidelines for Americans recommend people to have about two and a half cups of vegetables per day.

Vegetables are high in fiber and nutrients while low in fats, sugars, total calories, and cholesterol. Vary your veggie intake according to your dietary needs to keep meals and snacks interesting and beneficial.

Deeply colored vegetables have the highest concentrations of:

vitamins,

polyphenols,

minerals, and

antioxidants.

These include all plant foods that are dark green, deep red, purple, or bright orange or yellow.

Healthy eating means consuming more dark green vegetables, such as broccoli, spinach, and other dark leafy greens. Include more red or orange vegetables, such as carrots, tomatoes, sweet potatoes, and legumes, in your diet (dry beans and peas).

Table. The recommended veggie amounts with examples

Vegetables Recommended Examples

Dark green vegetables 1 ½ cups/week

Bok choy

Broccoli

Collard greens

Dark green leafy lettuce

Kale

Collards

Mustard greens

Romaine lettuce

Spinach

Turnip greens

Green herbs

Red and orange vegetables 5 ½ cups/week

Tomato

Carrots

Sweet potatoes

Red peppers

Winter squash

Pumpkin

Dry beans and peas 1 ½ cups/week

Kidney and black beans

Lentils

Chickpeas

Lima beans

Split peas

Edamame

Starchy vegetables 5 cups/week

Corn

Plantains

Green peas

Lima beans (green)

Potatoes

Others 4 cups/week

Artichokes

Asparagus

Bean sprouts

Beets

Brussels sprouts

Cabbage

Cauliflower

Celery

Cucumbers

Eggplant

Green beans

Green or red peppers Iceberg (head) lettuce Mushrooms

Okra

Onions

Parsnips

Turnips

Wax beans

Zucchini

Why are vegetables important?

Vegetables are a rich source of dietary fiber, micronutrients, and phytonutrients (nutrients found naturally in plants) that help your body stay healthy.

HOW TO MAKE BROCCOLI WITH GINGER AND GARLIC SAUCE

They are low in carbs compared with many other foods, so eating them daily can help prevent excessive weight gain.

They may aid in the prevention of chronic diseases such as heart disease, stroke, and certain types of cancer.

Different vegetables can help the body in different ways, so eat a variety of colors, as shown in the table above.

The following are some of the most common health benefits of eating vegetables daily:

Vitamin A:

Keeps the eyes and skin healthy and aids in the prevention of infections

Examples include bright orange vegetables

Vitamin C:

Vitamin C aids in the healing of cuts and wounds, maintenance of healthy teeth and gums, and absorption of iron

Examples of Vitamin C include dark green vegetables

Vitamin E:

Aids in the absorption of vitamin A and essential fatty acids because of cell oxidation

Examples include bright orange vegetables and dark green vegetables

Potassium:

May aid in the maintenance of healthy blood pressure

Examples may include dry beans and peas

Folate (folic acid):

Aids in the formation of red blood cells and is essential during pregnancy to lower a woman's risk of having a baby with a spinal cord or brain defect

Examples include dry beans and peas and bright orange vegetables

Dietary fiber:

Aids in the reduction of blood cholesterol levels

May reduce the risk of heart disease

Aids in the reduction of constipation

Aids in providing a feeling of fullness while consuming fewer calories

Helps build gut immunity

Phytochemicals:

Antioxidants, detoxifiers, immune boosters, and anti-inflammatories all help protect against illnesses

May have a role in cellular repair and regeneration

Beta carotene:

A powerhouse nutrient that improves eyesight and promotes immune system health

Examples include red peppers, carrots, and tomatoes

The food guide of the U.S. Department of Agriculture demonstrates that healthy eating requires adhering to all the food groups. Raw, cooked, fresh, frozen, canned, and dried veggies fall in this category. They can be eaten whole, chopped up, mashed, or juiced to make 100 percent vegetable juice.

What's the healthiest way to eat broccoli?

Is there a right or a wrong way to cook a vegetable? If you want to unleash all its disease-fighting superpowers, then the answer is probably yes.

And as scientists poke and prod the inner world of vegetables down to the molecule, they've learned that broccoli is among the veggies sensitive to cooking technique. If cooked more than a few minutes, broccoli's antioxidants aren't as adept at knocking out carcinogens that cause cancer. And if you want broccoli to do just that – fight cancer — forget about taking broccoli supplements, which don't hold a candle to the whole vegetable, an expert says in a new paper.

A lot of other vegetables are packed with vitamins, minerals and valuable chemicals that can be unlocked or blocked, depending on preparation and the foods they're eaten with, as The Salt's co-host, Allison Aubrey, has reported. Tomatoes are best eaten with a little fat, like olive oil, while carrots may be more willing to offer up their antioxidants when cooked.

But as Emily Ho, an associate professor and researcher at the Linus Pauling Institute at Oregon State University, tells The Salt, cooking broccoli too long destroys the enzyme that breaks down chemicals called glucosinolates into cancer-fighting agents. That means a savory cream of broccoli soup, for example, is sadly not going to showcase broccoli at its nutritional best.

Sponsor Message

But choppin' broccoli is still just fine, as fans of Dana Carvey's classic Saturday Night Live skit will be glad to hear.

And the best way to eat it once chopped is raw or steamed for just two to three minutes.

This applies to other cruciferous veggies – like cauliflower, kale, wasabi and cabbage — too, says Ho, who's been studying broccoli for years. These vegetables all have compounds that can "target sick cells and keep normal cells happy, which is what you want for cancer prevention," Ho says.

Her latest paper, published in the Journal of Agricultural and Food Chemistry, however, shows that most broccoli supplements don't have enough of the good enzyme that will put those compounds to work.

Ultimately, Ho says, the best way to use food to prevent cancer is to eat five to nine servings of fruits and vegetables a day and eat a wide variety of them. The way cancer does damage in the body is, after all, pretty complex stuff, and each fruit or vegetable may play a different role in helping fend off disease.

Which is healthier broccoli or cauliflower?

Broccoli vs. Cauliflower, plus the Infamous Broccoflower

They look similar, but do you really know what the similarities and differences between cauliflower and broccoli are? And what is a broccoflower anyway? Look no further to satisfy your curiosity with the inside scoop on their unique nutritional values and best cooking methods. Explore more now!

What’s the Genetic Connection?

Broccoli and cauliflower are both from the Cole Family of vegetables and are variations of the wild mustard plant, or sometimes called the wild cabbage plant. Through selective breeding the wild mustard plant was domesticated to cultivate at least six varieties of vegetables, including cabbage and kale. Broccoli was cultivated from a kale predecessor by choosing to reproduce only larger tastier buds until a new plant emerged.

Cauliflowers are a more recent cultivation and the results of multiple varieties of broccoli. Looking closely at the two vegetables you can see that, besides their different colors, the bunched florets growing from the central stem has differences. Cauliflower has tightly bunched florets while broccoli’s florets are more spread out.

Nutritiously Comparing Cauliflower and Broccoli

Cauliflower and Broccoli Similarities

Cauliflower and broccoli have similar amounts of carbohydrate content, are high in fiber, and low in calories making them optimal for weight loss and to help your digestion. Both have folate, fiber and potassium, contains amino acids, and helps with cancer prevention, losing weight, lowering cholesterol levels, and improving gut health. According to the Environmental Working Group, both cauliflower and broccoli also contain some of the lowest product pesticides levels making them okay to buy conventional. Still, make sure to wash them well.

Cauliflower and Broccoli Differences

While they are both very nutritious vegetables, broccoli has a higher vitamin content, specifically in vitamin K and C, than cauliflower and is specifically known to be great for eye health. Broccoli florets also provide more minerals and fiber as well as contains vitamin A that isn’t in cauliflower. Another benefit of broccoli over cauliflower is it contains less undesirable saturated fatty acids and higher levels of the desirable polyunsaturated fatty acid.

So What Is a Broccoflower?

When selective breeding leads to a cross-pollination between broccoli and cauliflower, you can get a broccoflower, sometimes called green cauliflower. While there are several types of broccoflower, they commonly look like white cauliflower but are lime-green in color with spiked looking florets. It boasts similar nutritional qualities to cauliflower and broccoli and the taste is more tender and slightly sweeter.

Another vegetable that is commonly referred to as Broccoflower is Romanesco broccoli. The lime green heads and florets make it look very similar to cauliflower-type broccoflower; however, Romanesco broccoli is an Italian heirloom. It has a firm texture and earthy, slightly nutty flavor.

How to Add Broccoli and Cauliflower to Your Weekly Recipes

Both broccoli and cauliflower absorb flavors from other foods and have a fibrous texture making them mostly interchangeable in recipes. When eaten on its own, including fresh, boiled, or pureed, broccoli will have a greener flavor whereas cauliflower is more delicate in taste.

We Ate Nothing But CHICKEN and BROCCOLI for a Week, Here's What Happened

While eating them raw is the best way to consume broccoli, cauliflower, or broccoflower your next best option could be to steam them.

Without contact with boiling water, steaming is a gentler way to cook. One study found that steaming broccoli kept the highest level of nutrients when compared to boiling, microwaving, and stir-frying.

Boiling can be beneficial only if the water the vegetables were boiled in isn’t also thrown out but kept to make a soup or stew.

Broccoli can also keep its antioxidant capacity after baking.

So what are you waiting for? Start cooking today with a simple steamed cauliflower or broccoli tossed with garlic, olive oil, and lemon dish. Use raw broccoli and quinoa to throw together this make-ahead salad that creates a flavorful side dish.

You can also pull out your slow cooker to combine cauliflower, broccoli, and cheese in this creamy slow-cooker soup.

What are the worst vegetables for weight loss?

Do you know vegetables help in weight loss? They are low in calories and high in fibre, allowing an individual to control snack eating urges.

Additionally, the water content of the vegetables increases the volume of food. This keeps an individual fuller for long hours, thereby helping in weight management.

Plan a healthy and balanced diet with vegetables for weight loss.

Keep scrolling to find the eatables you can include in your routine.

List of the Best Vegetables for Weight Loss

You can begin your journey towards a perfectly toned body by including these vegetables for weight loss in your diet.

Have a look!

1. Spinach and Leafy Vegetables

Spinach and other leafy vegetables like lettuce, kale, etc., help burn belly fat. It contains magnesium and vitamin E that supports metabolism and protects the immune system. Since these vegetables are low in calories and carbohydrates, an individual can lose weight easily. Adding blanched or cooked spinach to the diet will be beneficial in burning fat quickly.

2. Cauliflower

Cauliflower is rich in fibre and vitamin B that boosts immunity. It contains phytochemicals that protect the body from cancer and support weight loss. Additionally, cauliflower contains the antioxidant sulforaphane that removes the free radicals from the body. This cruciferous vegetable is quite filling, which prevents an individual from junk eating.

3. Mushrooms

Many individuals love consuming mushrooms. These fungi contain low calories, which is perfect for weight loss needs. They are known to burn fat or promote weight loss by regulating the excess glucose level in the body. Moreover, they are rich in protein and fibre that helps in improving metabolism.

4. Pumpkin

Pumpkins are also high in fibre but low in calories, making them an ideal vegetable for weight loss. You can add it to the salads or make smoothies to enjoy with your breakfast. Many love eating balanced pumpkins as a side dish to support weight loss.

5. Carrots

Carrots look appetising in every dish. This vegetable is loaded with vitamin A and beta carotene, which helps lower blood sugar levels. Carrots contain low calories, which makes them ideal for a weight loss diet. Moreover, the soluble and insoluble fibre content supports the weight loss goals. You can eat carrots raw as they are sweet in taste or blend them into a smoothie. Many love stir-frying carrots and add them to meat dishes.

6. Asparagus

Asparagus is an exotic vegetable that helps in burning fat. It contains folate, fibre, and vitamins like A, K and C. It contains a chemical or alkaloid asparagine which acts on the cells and breaks down the fat. You can enjoy a healthy treat of roasted asparagus or add it to soups. Blending it into dips or stir-frying them also impresses the palate.

7. Cucumbers

Cucumbers 96% water that helps in keeping the body hydrated. They contain detoxifying elements that remove the harmful radicals harming the cell. The fibre content keeps the body filled up and eliminates the desire to eat often.

These vegetables contain fibre and nutrients, including essential vitamins and minerals that improve metabolism. Consuming a balanced diet that includes seasonal vegetables and fruits keeps the body active. Including them may aid an individual in keeping cardiovascular diseases in check. Moreover, vegetables are rich in antioxidants that protect the cell from damage and eliminate harmful toxins from the body.

Individuals can have these vegetables for breakfast to lose weight. Here's how these vegetables help in weight management.

How Do Vegetables Help in Weight Loss?

Vegetables can be considered as part of the Atkins Nutritional Approach that keeps weight in check. An individual needs nearly 12 to 15 grams of carbs daily. Eating salads and vegetables containing carbs makes the diet nutritious and balanced.

Here are some reasons why an individual should eat vegetables for weight loss.

Vegetables are rich in fibres that keep an individual fuller for a longer time. This removes the urge to eat junk food. Eating vegetables rich in protein and healthy fats keep the brain active and uplift the mood.

Vegetables also help prevent spikes in energy levels. They regulate the blood sugar level, which makes an individual lethargic.

A balanced diet rich in vegetables helps decrease the hardening of arteries. They help prevent inflammation and lower cholesterol levels. The nutrients in vegetables restrict the components of many degenerative diseases like heart disease, diabetes, obesity and Alzheimer's.

Vegetables have lower calorie content and keep an individual healthy and full for a longer time.

Moreover, the expense of junk and carbohydrate-rich food also decreases.

What Are the Vegetables to Avoid When on a Weight Loss Diet?

Before planning a diet comprising vegetables to eat for weight loss, you must also note the vegetables to avoid. Researching on this topic will help individuals eliminate starchy vegetables, consuming which in excess can contribute to weight gain and obesity issues.

Here is a list of vegetables to avoid for weight loss needs –

Sweet Potatoes

A cup of mashed sweet potatoes contains 249 calories. Consuming sweet potatoes in excessive proportions can increase weight. Individuals with diabetes should completely avoid this vegetable.

Peas

Peas are starchy and glycemic vegetables which can lead to weight gain. It can also contribute to increased blood sugar levels and increased hunger.

Canned Vegetables

Any canned vegetable should be avoided when on a weight loss diet. They contain brine and flavour enhancers which harm the digestion process. The sodium levels can also contribute to weight gain.

Consuming vegetables for weight loss is beneficial for overall health management. However, an individual should consume them in a balanced proportion. Supporting this diet with exercises and an eight-hour sleep will also increase its benefits.

Does broccoli speed up your metabolism?

Certain foods contain specific nutrients that increase the body’s metabolism. Metabolism is the rate at which the body burns calories and carries out other processes.

By boosting their metabolic rate, people may be able to shed excess weight and reduce their risk of obesity and related health issues.

8 Best Dinner Foods To Help You Lose Weight Naturally

Read on to discover 10 of the best metabolism boosting foods, along with some other ways to increase metabolic function.

1. Eggs

Eggs are rich in protein and are a great option for boosting metabolism.

Protein-rich foods are amongst the best options for boosting metabolism.

Eggs are rich in protein, with each large, hard-boiled egg containing 6.29 grams (g)Trusted Source, making them an ideal choice for people who want to speed up their metabolism.

Protein is one of the most effective nutrients for increasing metabolic rate because the body needs to use more energy to digest it than it does for fats or carbohydrates. Scientists call this energy expenditure the thermic effect of food (TEF), or diet-induced thermogenesis (DIT).

According to some researchTrusted Source, people who consumed 29% of their total daily calories as protein had a higher metabolic rate than those who consumed 11% of total calories from protein.

2. Flaxseeds

Flaxseeds are seeds that contain protein, vitamins, and other key nutrients. Some people consider flaxseeds a “functional food,” which means that people eat them for their health benefits.

Eating flaxseeds could help boost metabolism and improve metabolic syndrome, which is a group of conditions that contribute to diabetes, obesity, and cardiovascular disease.

At present, the National Center for Complementary and Integrative Health (NCCIH)Trusted Source is funding research into the role of flaxseeds for metabolic syndrome.

A 2019 study on mice indicates that flaxseeds may boost metabolism. This is probably because they contain good amounts of fiber and protein, along with essential omega-3 fats, antioxidants, and other essential nutrients.

The fiber in flaxseeds ferments in the gut to improve the gut’s bacterial profile. This process aids metabolic health, and it may protect against obesity.

Studies suggestTrusted Source that flaxseeds and their nutrients may also help treat or protect against:

arthritis

autoimmune diseases

cancer

cardiovascular disease

diabetes

neurological disorders

osteoporosis

3. Lentils

Lentils are another functional food that may reduceTrusted Source the effects of metabolic syndrome.

A 2016 reviewTrusted Source of 41 animal studies reports that eating lentils and other legumes, such as beans and peas, can play a central role in preventing and treating metabolic syndrome.

Lentils may also increase metabolism because they are rich in protein. They also contain good amounts of fiber to feed beneficial bacteria in the gut.

WERBUNG

4. Chili peppers

Studies suggest that capsaicin can boost metabolic rate.

Spicy meals that contain fresh or dried chili peppers can increase metabolism and a feeling of fullness. A compound in peppers, called capsaicin, is responsible for these health benefits and more.

A 2015 studyTrusted Source reports that eating capsaicin boosts metabolic rate modestly.

The research also suggests that the compound can contribute to weight management in other ways by increasing the speed at which the body burns fat and reducing appetite.

This builds on existing researchTrusted Source, published in 2012, which indicates that capsaicin helps the body to burn approximately 50 extra calories each day.

Capsaicin may also reduce pain and inflammation, act as an anticancer agent, and provide antioxidant benefits. As a result, some researchers suggestTrusted Source that the compound may help treat conditions such as rheumatoid arthritis and Alzheimer’s disease.

5. Ginger

Adding ginger to meals could increase body temperature and metabolic rate, and help control appetite.

A 2018 review of studiesTrusted Source evaluated ginger’s effects on weight loss and metabolic profiles in people who were overweight. It found that the spice may help to reduce body weight and fasting glucose levels while increasing high-density lipoprotein (HDL), or “good” cholesterol.

Ginger also has anti-inflammatory properties, and it may helpTrusted Source to reduce nausea during pregnancy and after chemotherapy treatment.

6. Green Tea

Green tea has received plenty of attention in recent years as researchers have shed light on its potential health benefits.

Several studiesTrusted Source suggest that green tea extract (GTE) may increase fat metabolism both at rest and during exercise. However, other research reports no notable effects. Furthermore, scientists cannot guarantee that drinking green tea would have the same results as taking GTE.

A small-scale 2013 studyTrusted Source involving 63 people with type 2 diabetes suggests that drinking 4 cups of green tea daily can significantly reduce body weight, body mass index (BMI), waist size, and systolic blood pressure.

Other proposed health benefits of green tea include:

anti-inflammatory effects

antioxidant properties

antimicrobial activity

anticancer effects

benefits for heart and oral health

7. Coffee

Coffee can stimulate metabolism thanks to its caffeine content.

ResearchTrusted Source reports that caffeine intake has a stimulating effect on energy expenditure and can lead to increased metabolism. However, it is essential to be mindful of total consumption. Learn about how much caffeine is too much, here.

Decaffeinated coffee does not have the same metabolism boosting benefits. Also, adding cream or sugar will increase its calorie content, which may work against the caffeine’s beneficial effects on metabolism.

8. Brazil nuts

Brazil nuts are one of the richest sources of selenium, a mineral that is essential for metabolism, reproduction, and immune function. They also contain protein and healthful fats to make people feel fuller.

Selenium is especially important for the thyroid gland, a gland that regulates metabolic function and produces several vital hormones.

According to the National Institutes of Health (NIH)Trusted Source, each Brazil nut provides 68 to 91 micrograms (mcg) of selenium, which is more than the recommended dietary allowance (RDA) of 55 mcg per day.

People should avoid eating too many nuts, however, as this can cause selenium toxicity. The NIH set upper limits of selenium intake at 400 mcg.

Research also suggests that Brazil nuts can improve the cholesterol levels of healthy people. Abnormal cholesterol levels are a marker of metabolic syndrome.

9. Broccoli

Broccoli may benefit metabolism because it contains a substance called glucoraphanin.

Glucoraphanin helps toTrusted Source “retune” metabolism, lower blood fat levels, and reduce the risk of many age-related diseases. Broccoli and other cruciferous vegetables may also prevent or slow down several forms of cancer.

For more significant metabolism enhancing effects, look for Beneforte broccoli, which contains high levels of glucoraphanin.

10. Dark, leafy green vegetables

Kale is high in iron, which is essential for metabolism.

Spinach, kale, and other leafy green vegetables may boost metabolism thanks to their iron content. Iron is an essential mineral for metabolism, growth, and development.

Leafy greens are a source of non-heme, or non-animal, iron. Try pairing leafy greens with a source of vitamin C — such as lemon, tomatoes, or winter squash — to increase the body’s absorption of this type of iron.

Many leafy greens also provide good amounts of magnesium, another mineral that supports metabolic function and plays a role in over 300Trusted Source processes in the body.

Other tips to boost metabolism

Eating a healthful diet is essential for regulating metabolism. Other ways to boost metabolic function include:

Drinking water

According to one small-scale studyTrusted Source, drinking an extra 1,500 milliliters (ml) of water daily can decrease body weight and BMI in some people who are overweight. Participants drank 500 ml before each meal.

The researchers suggest that this is due to water-induced thermogenesis, where water increases metabolism.

Sleep

Getting enough sleep is essential for metabolism and overall health.

ResearchTrusted Source suggests that a lack of sleep may be contributing to the trend of increasing obesity and diabetes, which are consequences of metabolic syndrome.

According to the CDCTrusted Source, adults should aim to sleep for 7 to 9 hours a night. To improve sleep patterns, try to go to bed and get up at the same time each day.

Strength and resistance training

Lifting weights regularly allows people to gain and retain muscle mass and to burn fat. The Physical Activity Guidelines for AmericansTrusted Source recommend that adults should perform strengthening exercises 2 or more days each week.

A 2018 study on sedentary women found that resistance training increased the overall basal metabolic rate (BMR) for up to 48 hours. BMR refers to the number of calories that the body burns while resting.

Summary

Many foods, including green vegetables, chili peppers, and protein sources, can boost metabolism and help people achieve or maintain a healthy weight.

For optimum results, eat these foods as part of a balanced diet.

How 1 YEAR Of Weight Gain Changed My Life Forever (All In Results!)

Other lifestyle changes that improve metabolic health include drinking enough water, getting adequate sleep, and exercise activities.

Can I just eat broccoli?

Broccoli has a fantastic nutritional profile that offers plenty of potential health benefits.

It’s rich in fiber, vitamin C, and antioxidants (1Trusted Source).

Broccoli can be prepared in numerous ways, including sautéed, steamed, boiled, or roasted, but it can also be served raw in salads or with dips.

This article explores whether you can safely eat raw broccoli and the advantages and disadvantages of eating it raw or cooked.

Can be enjoyed with little preparation

While it may be more commonly served cooked, broccoli can be a nutritious addition to your diet without hardly any preparation.

To enjoy raw broccoli, first clean the head of broccoli under cold running water.

Use your fingers to rub clean any noticeably dirty spots and gently pat the broccoli with a paper towel until it’s completely dry.

Using a sharp knife, cut the broccoli florets from the main stem into bite-sized pieces.

Both the florets and stems are completely safe to eat. However, the stems may be stringy and tougher to chew. The thinner the stems are cut, the easier they’ll be to chew.

At this stage, the broccoli can be enjoyed just as it is, though you may choose to boost the flavor by dipping the florets in a yogurt-based dressing, hummus, or another vegetable dip.

You can easily add broccoli to a raw vegetable platter or mix it into a tossed salad or pasta dish to add texture, flavor, and nutritional value.

SUMMARY

Broccoli can be enjoyed raw with little preparation. Florets can be incorporated into salads, added to a veggie platter, or enjoyed dipped in various dipping sauces and dressings.

Preparation may affect nutrient content

Some cooking methods may reduce broccoli’s content of certain nutrients.

For instance, broccoli is an excellent source of vitamin C.

One cup (90 grams) of chopped raw broccoli provides 90–108% of the Recommended Daily Allowance (RDA) for this nutrient for men and women, respectively (2Trusted Source, 3Trusted Source).

However, vitamin C is a heat-sensitive vitamin, and its content can vary greatly depending on the cooking method.

One study found that stir-frying and boiling broccoli decreased the content of vitamin C by 38% and 33%, respectively (4Trusted Source).

Another study noted that microwaving, boiling, and stir-frying caused significant losses in vitamin C and chlorophyll, a health-boosting pigment that gives broccoli its green color (4Trusted Source).

Steaming broccoli appears to offer the greatest retention of these nutrients, compared with the other cooking methods mentioned (4Trusted Source).

Broccoli is also rich in the natural plant compound sulforaphane.

Sulforaphane has been linked to various health benefits and may help protect against heart disease, cancer, diabetes, and digestive issues (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).

Interestingly, your body is able to more readily absorb sulforaphane from raw broccoli than cooked broccoli (9Trusted Source).

Nevertheless, cooking broccoli may have its benefits.

For example, cooking broccoli significantly enhances its antioxidant activity.

Specifically, cooking may boost broccoli’s content of carotenoids, which are beneficial antioxidants that help prevent disease and enhance the immune system (10Trusted Source, 11Trusted Source).

SUMMARY

Cooking broccoli may significantly increase its antioxidant activity but decrease its content of heat-sensitive nutrients like vitamin C and sulforaphane. Steaming broccoli appears to offer the greatest retention of nutrients.

May cause gas or bloating

In most cases, raw broccoli is safe to enjoy with little or no risks.

However, like most vegetables in the cruciferous family, both raw and cooked broccoli may cause excessive gas or bloating in some people.

Broccoli may cause digestive distress, particularly in people with irritable bowel syndrome (IBS) (12Trusted Source).

This is due to its high fiber and FODMAP content.

FODMAPs (fermentable oligo-, di-, mono-saccharides, and polyols) are poorly absorbed short-chain carbs that are found naturally in foods, including cruciferous vegetables like broccoli (12Trusted Source).

In individuals with IBS, FODMAPs can pass to the colon unabsorbed, which may cause excessive gas or bloating (12Trusted Source).

It’s unclear whether certain cooking methods can affect the FODMAP content of food.

Still, cooking broccoli may help soften tough plant fibers that are found in cruciferous vegetables like broccoli. Therefore, it may make broccoli easier to chew and digest for some individuals.

SUMMARY

Both raw and cooked broccoli contain FODMAPs, which are short-chain carbohydrates that may cause gas and bloating in some individuals. Cooking broccoli softens its fibers, making it easier to chew and digest.

A nutritious choice both raw and cooked

Making broccoli a part of your diet is a healthy choice regardless of how you prepare it.

Both cooked and raw broccoli offer beneficial nutritional profiles that are rich in fiber, antioxidants, and important vitamins and minerals (1Trusted Source, 13Trusted Source).

To reap the greatest health benefits, it’s best to eat a variety of raw and cooked broccoli.

Enhance tossed salads by topping them with chopped raw broccoli florets, or simply munch on raw broccoli as a nutritious and crunchy snack.

On the other hand, enjoy lightly steamed broccoli as a stand-alone side dish or mixed into a hearty casserole.

SUMMARY

Both raw and cooked broccoli are nutritious. Incorporating a combination of the two into your diet will offer the greatest health benefits.

The bottom line

Broccoli is a nutrient-packed vegetable that can be eaten safely either raw or cooked.

Cooking may enhance the antioxidant activity of broccoli, but it may also reduce its content of certain heat-sensitive nutrients, such as vitamin C and sulforaphane.

When cooking broccoli, it may be best to steam it, as this appears to offer the greatest retention of nutrients, compared with other cooking methods.

For maximum health benefits, incorporate a combination of both raw and cooked broccoli into your diet.

It is said that broccoli was first cultivated about 2000 years ago in Europe and was brought to other countries by Italians, and soon the exotic vegetable became a mainstay. Broccoli belongs to the group of cruciferous vegetables, and gets its name from the Italian word "broccolo," which means a "cabbage sprout." If you are into fitness or even remotely aware of the world where people like to eat healthy food, then you know that eating broccoli is quite healthy. So, what is it about the cruciferous wonder that makes it a sort of a showstopper for healthy foods. According to the book 'Healing Foods,' broccoli is profuse with antibacterial and immunity boosting properties. A powerhouse of antioxidants, it is a rich source of vitamin C, which makes it a healthy pick for good skin and immunity, and a decent quantum of fibre, too. You would be surprised to know that broccoli also boasts the highest level of carotenoids -- particularly eye healthy lutein -- of all brassicas. Broccoli is also "an excellent source of indole-3-carbinol, a chemical that boosts DNA repair in cells and appears to block the growth of cancer cells," notes Healing Foods.Worth all the hype, is it not? One of the many benefits of broccoli is also its role in aiding weight loss. From the dark green florets to the stalk, broccoli is that powerhouse companion you always wanted for your toned body. According to Consultant Nutritionist Dr. Rupali Datta, "the low-cal veggie is a perfect option for those in a weight reduction diet. Since it is also a decent source of fibre, it lends to early satiety and it nutritional profile prevents nutrient deficiencies." Bangalore-based nutritionist Dr. Anju Sood also agrees and says, "for weight loss purposes, broccoli serves a great deal. Broccoli is full of weight loss friendly fibres. Fibre takes the longest to digest and keeps you satiated for long. It also keeps you from bingeing into fattening foods and checks your weight."

Here are some points that make it a perfect pick for weight loss:

My Hypothyroidism Diet | Foods I Eat to Help Symptoms

Ads by

1. Low calories:100 grams of broccoli has just 34 calories. A bowl of cooked broccoli would be around the range of 55 to 60 calories. In addition to that, it fulfills your daily requirement of vitamin C and K.(Also Read: Turn Your Broccoli Florets into Yummy Delights)

broccoli pratha

100 grams of broccoli has just 34 calories

2. Fibre:Fibre delays digestion, induces the feeling of fullness that makes you binge less. Dietary fibre also delays secretion of a hormone that are responsible in making you feel hungry - ghrelin. It is also responsible to prevent spikes in blood sugar by slowing down metabolising of sugar.3. Water: Did you know broccoli is 90 percent water, and a 1-cup serving, cooked, has 5 grams of fibre. When it comes to filling and nutritious vegetables, broccoli stands tall and proud in the list.4. Supporting nutrients: Broccoli has many nutrients that also play their own sweet role in supporting weight loss. For instance calcium, which is found abundantly in broccoli. It is believed that calcium may reduce the production of new fat cells and stimulate the breakdown of stored fat.(Also Read:How To Eat Broccoli Stalks: 7 Ways To Use Them To Make Your Meals More Nutritious!)

broccoli dip

Broccoli has many nutrients that also play their role in weight loaaHow to eat broccoli to make most of the weight loss benefitsSteaming, souping and throwing them in salads are usual suspects. You can also sneak them into your sandwiches, after boiling them. Better still, make healthy chips and cutlets out of themHere are 10 best broccoli recipes you can try at home! Thank us later! Comments1

You won’t scrunch your face in disgust the next time someone offers you broccoli soup! Especially if you are trying to lose weight! Like oats, this green vegetable has become an indispensable part of almost every weight loss diet out there. So, what makes broccoli a superstar veggie when it comes to shedding extra pounds and getting lean? Broccoli is a cruciferous vegetable that is full of nutrients and has numerous health benefits too that you should absolutely know about. It has a compound called “kaempferol” that helps reduce the risk of many chronic diseases such as cancer by fighting free radicals. It also lowers LDL cholesterol level as well. Did you know broccoli has a compound called “sulforaphane” that blocks factors that cause joint damage and also high amounts of calcium that can prevent arthritis. Ladies, there’s one more reason you should eat broccoli everyday – with its anti-ageing properties and lots of free radicals, your skin would glow. With so much packed in that green veggie, you should never scrunch up your nose at a plateful of broccoli ever again because you can prevent heart disease, arthritis, hypertension, and lose weight – all by eating broccoli. Here’s how:

Why Broccoli is Good For Weight Loss

1. It’s Extremely Low in Calories: Since broccoli is a water-dense vegetable, it’s extremely low in calories (just 34 calories per 100 gm).

2. Rich in Vitamins A, C, e, K that boost metabolism.

3. Rich source of soluble fiber which keeps you fuller for longer, prevents blood sugar spike, and controls secretion of ghrelin.

4. Also has Protein: You get 2.5 gm of protein in 100 gm, and as well know, protein torches a lot of calories, keeps one full for longer, and has thermogenic properties.

5. Contains Omega-3 Fatty Acids: It’s a bit surprising but broccoli does have alpha linolenic acid which is a form of omega-3 fatty acid that increases energy expenditure and suppresses appetite as well.

6. Rich Source of Calcium Which Can Cut that Belly Fat: Calcium is an important mineral that helps you burn more fat stored in the body, also prevents body from storing fat. Within the body cells, if there is adequate calcium, that cell will burn more fat. Optimum calcium levels in the body increases breakdown of fat in the bloodstream and preserves thermogenesis, accelerating the weight loss process. That’s why weekly diets on Rati Beauty include a lot of calcium-rich food to boost overall weight loss.

7. Broccoli also has flavonoids which, lutein, zeaxanthin, beta-carotene and other potent antioxidants that reduce inflammation and helps lose weight.

So, now that you know broccoli is a superfood, use it generously in your daily diet and lose weight successfully on the Rati Beauty diet. Download the Rati Beauty app for more details.

Many of us carry excess weight around the middle and belly fat is much worse than other fat, like the kind around your hips and thighs because it messes with hormone production and increases inflammation. In turn, belly fat can heighten the risk for heart disease, type 2 diabetes and certain cancers.

Salmon, Greek yogurt, more: 5 foods to blast dangerous belly fat

FEB. 3, 201703:31

Trimming just 1 inch could give you a huge health boost. To measure your middle, stand and place a tape measure around your waist just above your hipbones. Measure after you breathe out. Women should be below 35 inches; men below 40 inches.

Of course, exercise can help trim belly fat, but you can also do it through diet — not only by removing foods, but by adding certain foods, such as these:

1. Salmon

The popular seafood pick is loaded with protein, which can help you feel satiated so that you eat less throughout the day. It’s also one of the richest sources of vitamin D, which can help minimize belly fat because it’s involved in the production of hormones that regulate appetite and signal belly fat cells to burn off.

There are a million ways to prepare it: Try salmon grilled, baked, broiled, even mashed into this yummy wild salmon and chickpea salad or delicious pesto salmon with roasted artichoke hearts.

Best foods for flat abs

AUG. 16, 201601:25

2. Greek yogurt

Low-fat Greek yogurt contains twice as much satiating protein as traditional yogurt, which can keep you feeling fuller longer and control appetite. That can translate to less belly fat.

Also, yogurt is rich in calcium and research has linked calcium to lower levels of abdominal fat. Of course, all the nutrients in food work together, but calcium has been singled out because experts believe it may help to increase fat burn, reduce fat absorption, and slightly rev metabolism. Yogurt also contains probiotics, the beneficial bacteria that help your digestive system and may promote a healthy weight, according to a study in Nutrition and Metabolism.

Make a yogurt parfait with granola and chopped fruit; use Greek yogurt instead of sour cream on a baked potato or bowl of chili; or try it in place of mayo in this healthy egg salad recipe.

3. Artichokes

While yogurt has probiotics, artichokes are prebiotics, which mean they feed the probiotics in the gut, enabling them to do their jobs.

The combination of prebiotics and probiotics create a gut filled with good bacteria — and good bacteria are so important when it comes to belly fat because they help to play interference with fat storage and reduce inflammation.

Toss chopped canned artichoke hearts into salads, soups and pasta; or make these tasty roasted artichoke hearts.

Joy Bauer helps single mom and her 3 sons Start TODAY with healthy foods

JAN. 8, 201805:16

4. Broccoli

Broccoli can help burn belly fat for a few key reasons.

First, a few studies have shown a relationship between people who consume ample amounts of deep-colored veggies (specifically green, yellow and orange) and lower levels of visceral fat, the dangerous fat around your organs.

Recommended

WOMEN'S HEALTH

‘Too Hot to Handle’s Emily Miller reveals she had an ectopic pregnancy

PARENTS

What should you do if you see a child alone inside a hot car? Experts weigh in

Broccoli, in particular, is such a standout among all the deep-colored veggies because it’s one of the few that contain calcium, which has been shown to increase fat loss, especially in the abdominal area. And interestingly enough, a large-scale observational study suggests that calcium from food seems to be more effective than calcium from supplements — another good reason to eat your greens.

You can’t go wrong simply roasting broccoli with some olive oil and seasonings in the oven. Or, try my kid-friendly broccoli tater tot recipe.

5. Onions

Onions contain a type of soluble fiber called inulin, which acts as a prebiotic — just like artichokes.

What I Eat in a Day // My Hypothyroidism Diet

Again, this is important for good gut health, and according to preliminary studies, may also help facilitate weight loss in the abdominal area.

Not to mention, onions are an easy way to add loads of flavor to a variety of dishes — everything from soups, stews, sandwiches, tacos, burgers and pizza, you name it — without adding calories, fat, sodium or sugar.

Whip up delicious caramelized onions and enjoy them in this caramelized onions and mushrooms recipe.

Broccoli is a rich source of multiple vitamins, minerals and fiber. Different cooking methods may affect the vegetable’s nutrient composition, but broccoli is a healthy addition to your diet whether cooked or raw.

Broccoli contains multiple potent antioxidants that may support healthy cells and tissues throughout your body.

Broccoli contains several bioactive compounds that demonstrate an anti-inflammatory effect in animal and test-tube studies. However, more human research is needed.

Multiple studies have shown that cruciferous vegetables, such as broccoli, may have a cancer-preventative effect, though more research is needed.

Eating broccoli may lower blood sugar and improve diabetic control. This is likely related to its antioxidant and fiber content.

Research indicates that broccoli may help reduce various heart disease risk factors and prevent heart tissue damage.

Eating broccoli may support bowel regularity and healthy gut bacteria, though more research is needed.

Multiple animal studies show that specific bioactive compounds in broccoli may have a protective effect on brain tissue. However, more research is needed to establish this relationship in humans.

Sulforaphane, a compound found in broccoli, may be able to slow the aging process. More human research is needed to better understand this function.

Broccoli provides an excellent source of vitamin C, a nutrient known to support healthy immune response.

Certain nutrients found in broccoli are associated with a decreased risk of certain dental and oral diseases.

Many of the nutrients in broccoli — including calcium, vitamin K and phosphorus — are necessary for maintaining healthy bones. Additionally, early research indicates that certain antioxidants in broccoli may prevent some joint disorders.

Broccoli contains nutrients vital for certain aspects of fetal development. Folate is particularly important in this regard. However, more research is necessary to study this topic further.

Small animal and human studies showed significantly reduced tumor growth when broccoli extract was used as a protective therapy against UV radiation.

Pasta. Start the water boiling, add salt. Clean and separate the florets of a broccoli head, peel and slice the stalk, if it has any tender leaf, remove the green from the stem and set it aside. Make sure the broccoli is cut so that it cooks in the same time required by the pasta. Add the pasta and the vegetables to the water.

Meanwhile break out a large and deep pan or wok that can hold comfortably the dish. Heat it up, add a tablespoon or two of extravirgin olive oil, let it heat for a mimute, turn off the heat and add one garlic clove (whole and lightly crushed, if you want to be able to remove it, or finely minced) and chilli to taste. The heat will be enough for them to infuse without burning.

When the pasta is nearly done, restart the fire under the pan, add the green leaves to the pot so that they blanch, retrieve some pasta cooking water, and drain. Transfer to the pan, top with freshly grated pecorino and sauté, adding a splash of cooking water to prevent the whole thing from drying out. Serve immediately.

Skip the cheese if you are vegan. Add an anchovy to the oil along with garlic and chilli if you like it.

Sausages. You will need one or two coarsely ground fresh sausage per person. clean the head of broccoli, remove the florets (cutting the larger ones in two pieces), peel and slice the stem. Steam the broccoli to very al dente, or maybe only half-done. Divide your sausage in several 5 cm (2 inch) pieces if thin and long, if thicker cut lengthwise in two, if you want you can remove the casing.

Heat a pan, add the sausages, brown and render them. Remove and set aside for a few minutes, keeping warm. Add a crushed garlic clove and the broccoli, plus a small pinch of salt and a dash of freshly grated black pepper. When the broccoli are fully done, return the sausages to the pan to warm back up for just a couple of minutes, then serve.

As a soup. Clean and cut up as explained above a whole broccoli head or two and one potato. If the broccoli have any tender leaves, use them as well. Heat a pot, add some thinly sliced pancetta or good qality streaky bacon and render out the fat, keep on the heat until the meat is on the crisp side. Remove the meat, add half an onion to the fat and cook until tender. Now add the vegetables and enough water to cover.

Simmer until tender, blitz with an immersion blender until smooth, simmer on until it has a creamy texture. Serve topping with the crumbled pancetta or bacon and if you like it, a tablespoon of sour cream or greek yogurt (or a dusting of freshly grated Parmigiano Reggiano).

Let me answer this as a female who at age 21 and 163 lbs did exactly this. (Almost exactly this. Breakfast was lean chicken sausage with eggs and broccoli).

After 10 years of battling weight, this habit launched me on a trajectory that ended with me at 120 lbs, feeling healthy, fit, and for the first time in my life, happy with my appearance. I’ve maintained the weightloss for ten years, and am currently at a weight of between 135–140 lbs. The best part is I feel strong, light, and fit and most of the time am not paranoid about what I eat.

Don’t get me wrong= I didn’t get to where I am by eating nothing but broccoli and chicken, and grinding my knees into dust for a decade.

What this routine did for me is it cleansed my palate of the junk food I was used to, and got my body craving healthy options. Have you ever noticed that after you go for a run or work out really hard, you stop craving this:

and start craving this:

Ok, this didn’t happen on the first day.

But with time, and genuine commitment to the exercise part, I found that the more I ran, the less I craved junk. I actually looked forward to lean proteins and leafy salads, and coloured veggies.

I never thought i’d be that girl. You know, the one with the bright spandex tank top, the toned arms, the high pony tail, and endless banter about “clean eating”.

And yet…

The broccoli-chicken diet made me stop craving crap. The running got me addicted to the endorphins.

And day by day I became that girl.

I don’t stick to the chicken broccoli running diet anymore. I play squash, I go to crossfit, I play hockey, I swim and have fun exercising. And I do it because it’s fun. Most days I eat healthy food, but on the weekend when hanging out with friends, there’s definitely some pizza, and the odd burger involved.

But the bottom line? Balance.

I’m thrilled with where I am now.

Fit, happy, enjoying life.

Broccoli in your diet is a great choice for weight loss because it's so low in calories, but that's not the only benefit you'll gain. It's packed with essential nutrients and contains fiber, which contributes to satiety. Several micronutrients in broccoli are known to support weight loss, and its phytochemicals show potential for breaking down fats.

My 45 Pound Weight Loss Story | 7 Things I WISH I Knew!

VIDEO OF THE DAY

Read more: What Are the Benefits of Eating Broccoli Every Day?

Broccoli and Weight Loss

When you want to lose weight, the first step is cutting out extraneous calories such as unhealthy snacks, sweets and high-calorie beverages. Many people consume portions that are larger than the recommended serving size, so the next step is reducing portions, if necessary. Depending on your eating habits, the first two strategies are easy to implement. Getting all the nutrients you need while cutting down on the amount of food you consume may be a bigger challenge, but this is one area where broccoli can help.

A 1-cup serving of chopped, raw broccoli only has 30 calories, while the same amount of cooked broccoli has 54 calories. In return for so few calories, a cup of raw broccoli provides more than 100 percent of your daily vitamin C and vitamin K. It's also a good source of folate and vitamin A and provides some vitamin B6 and potassium as well. You'll get roughly double the nutrients in a cup of cooked broccoli, except for vitamin C, which is only slightly higher than raw broccoli because some is lost during cooking.

Read more: Why You Should Eat Raw Broccoli

Fill Up With Fiber

Foods with low-energy density are important components of a weight loss plan because they have few calories per gram of food. As a result, you can consume larger portions of low-energy-dense foods and feel full while you restrict calories. The foods in this category, including broccoli, are high in water and fiber, which create bulk without contributing significant calories. Broccoli is 90 percent water, and a 1-cup serving, cooked, has 5 grams of fiber.

Fiber has other qualities that help you lose weight. As it absorbs water and expands, it makes you feel full and slows down digestion, which makes it easier to eat less. Dietary fiber delays secretion of a hormone that makes you feel hungry — ghrelin — and prevents spikes in blood sugar by slowing down absorption of glucose, according to a review in Current Obesity Reports in 2012.

Avoiding blood sugar spikes helps prevent excess sugar from being stored as fat. The 5 grams of fiber in a serving of broccoli represent 20 percent of women's recommended daily intake of 25 grams and 13 percent of the 38 grams of fiber that men need every day.

Nutrients That Support Weight Loss

Several nutrients in broccoli — vitamin C, calcium and chromium — may promote weight loss. The body needs vitamin C to synthesize a compound called carnitine, which is essential for metabolizing fats into energy. Less fat is burned during exercise when you're low in vitamin C, and people who consume a higher amount of vitamin C are more likely to weigh less, according to an article published in the Journal of Nutrition in 2007.

Calcium may reduce the production of new fat cells and stimulate the breakdown of stored fat. It also prevents some dietary fats from being absorbed by binding with them in the intestine. One cup of cooked broccoli supplies 6 percent of the daily value for calcium, based on consuming 2,000 calories daily. According to a study published in Obesity Research in 2004, people on low-calorie diets that include calcium supplements or dietary calcium from dairy products lost more weight than people consuming a low-calorie, low-calcium diet.

Chromium is thought to regulate the activity of insulin. Through this function, it may impact carbohydrate metabolism and may boost weight loss, but more research is needed to verify its role in weight loss. Whether or not it helps you lose weight, chromium is an essential nutrient, and broccoli is one of the best sources. A cup of cooked broccoli has 22 micrograms of chromium, which is about two-thirds of the recommended daily intake.