Broccoli For Weight Loss – Here’s How It Can Help

Maintaining an optimal weight for good health is essential, and many of us have probably tried to do this! An active lifestyle and a nutritious diet are important parts of weight loss, and adding certain foods to your diet can help you reach your goal faster.

Broccoli, for example, is an excellent vegetable that can help you lose weight.

Broccoli belongs to the family of cruciferous vegetables and has many nutritional benefits and may even aid weight loss. Other members of this family include bok choy, cabbage and cauliflower.

Broccoli is high in antioxidants that help strengthen the immune system. Plus, it can help protect against a variety of ailments and support gut health, making it an essential part of a healthy lifestyle.

Nutritional properties of Broccoli

Broccoli is a highly nutritious vegetable, low in carbohydrates and high in essential vitamins, minerals, electrolytes and phytonutrients.

from USDAare the primary nutrients per 100 grams of raw broccoli:

Power supply Amount of
Energy 34 calories
carbohydrates 6.64g
protein 2.82g
total fat 0.37g
Dietary fiber 2.6g

Eating raw broccoli is highly recommended by health coaches because of its high nutritional value.

It is rich in antioxidants that can protect against free radicals and is high in dietary fiber, protein and vitamins A, C and E, all of which are essential components of a healthy diet.

Broccoli – what research says

Research shows that compounds in broccoli, such as ethanol and chloroform, have been shown to have anti-obesity effects, which may help people lose weight. Therefore, consuming broccoli regularly can be a helpful aid in achieving a healthy weight.

How Does Broccoli Help With Weight Loss?

The nutritional value of Broccoli meets all the requirements for weight reduction.

  • A bowl of cooked broccoli contains between 50 and 65 calories per serving and about 39 calories per 100 grams, making it a low-calorie food. To successfully lose weight, you need to burn more calories than you consume.
  • Broccoli is an excellent source of dietary fiber, with 3.3 grams per 100 grams. Fiber absorbs water, which increases the volume of food in the stomach, helping you feel fuller for longer. It then reduces your appetite, making you feel full and preventing snacking between meals.
  • Broccoli is rich in vitamin C, which can help burn fat, boost immunity and promote healthier skin and hair.
  • Broccoli contains vitamin K, which is beneficial for glucose and fat metabolism. It is especially helpful in burning belly fat.
  • Broccoli contains carotenoids, a natural plant compound that can stimulate fat burning and therefore help with weight loss.
  • With a water content of 90%, broccoli is an excellent food for promoting a healthy metabolism and staying hydrated. A healthy metabolism is vital for burning calories efficiently.
  • It also has the advantage of containing negligible fat.

The HealthifyMe note

Broccoli is an excellent option for weight loss because of its low-calorie and low-fat benefits high in fiberDespite broccoli’s many benefits, there are some potential drawbacks to be aware of. Large amounts of the vegetable can interfere with thyroid function, leading to changes in hormone levels and associated symptoms, such as weight gain, hair loss, fatigue and mood swings. In addition, it can lead to digestive problems such as constipation, gastrointestinal discomfort and bloating, as well as problems with bowel movements.

Healthy Broccoli Recipes For Weight Loss

You can enjoy the nutritional benefits of broccoli by eating it cooked or raw. Stems and florets are both edible and can be prepared in a variety of ways, including boiling, microwaving, stir-frying, and steaming.

However, cooking methods can affect the nutritional composition of the vegetable, decreasing the levels of vitamin C, soluble protein and sugar.

A studies suggests that steaming is the best cooking method to retain the most nutritional value. Below are a few simple recipes to tantalize your taste buds and maintain good health.

Broccoli Salad

  • Total time: 10 minutes
  • Servings: 2

Ingredients:

  • Broccoli: 3 cups
  • Chopped onion: 1
  • Grated garlic: 3 cloves
  • salt to taste
  • Red chili flakes: 1 tsp
  • Vinegar or lemon juice: 1 tsp
  • Olive oil: 3 tbsp

Method:

  • Cut the broccoli florets into bite-sized pieces.
  • You can also steam the broccoli.
  • Drain and set aside.
  • In a bowl, combine the onion, garlic, salt, red pepper flakes, oil and vinegar. Mix well.
  • Add cooked broccoli and mix well.
  • Serve the salad.

2. Vegetarian Broccoli Soup For Weight Loss

  • Total time: 30 minutes
  • Servings: 2

Ingredients:

  • Broccoli florets: ¼ cup
  • Broccoli stems: ⅛ cup
  • Low-fat butter: ⅓ tsp
  • A small cup of chopped onions
  • Skim milk, 99.7% fat free: ⅛ cup
  • Whole wheat flour: ⅛ tsp
  • salt to taste

Method:

  • Cut off the stems and keep only the florets.
  • Melt the butter in a deep non-stick pan. Add the onions and cook over medium heat for 2 minutes.
  • Add the broccoli florets, stir well and cook over medium heat for 2 minutes.
  • Add the whole wheat flour, stir well and cook over medium heat for 1 minute, stirring constantly to prevent the flour from burning.
  • Add two cups of water.
  • Cook over medium heat for 6 to 8 minutes or until tender.
  • Once cooled, add the broccoli to a blender and grind until smooth.
  • Transfer the combined ingredients to the same deep nonstick pan.
  • Stir in the milk, salt and freshly ground black pepper.
  • Cook it for 4 to 5 minutes on a medium heat.
  • Serve the hot vegetable broccoli soup.

3. Basic Boiled Broccoli With Roti

  • Total time: 25 minutes
  • Servings: 2

Ingredients

  • Olive oil: 2 tbsp
  • Mustard seeds: 2 tsp
  • Broccoli: 300g
  • Red peppers: 2 whole
  • Curry leaves
  • Afetiesoda (hinge): A pinch
  • Cumin seeds: 1 tsp
  • Freshly grated ginger: 50g
  • Chopped garlic: 2 tbsp
  • Tamarind soaked in water: 20g
  • salt to taste

Method:

  • Heat oil in an iron skillet, add cumin, curry leaves, mustard, let them splutter and add.
  • Add garlic, red chillies and ginger and cook until lightly browned,
  • Add broccoli, salt, tamarind water and cook for 5-7 minutes.
  • Add water and let the broccoli cook until done.
  • At the last stage, add salt and tamarind to the dish and let it boil.
  • Serve hot install.

Other health benefits of broccoli

Here are a few benefits that broccoli offers. You can use it by including it in your diet. Contact one of our coaches at HealthifyMe to start your healthy journey right away.

Boosts heart health

Cruciferous vegetables, including broccoli, improve blood flow and strengthen your heart. according to ResearchEating broccoli often helps relax your blood vessels, which helps lower your blood pressure.

Improves eyesight

Broccoli’s lutein and zeaxanthin contribute to better eyesight. As a result, you can prevent retinal degeneration due to aging.

Prevents cancer

Since broccoli is high in antioxidants, it helps prevent cell damage and thus may prevent cancer. Consequently, it helps in stopping the development of cancer cells.

Reduces inflammation

The antioxidant properties of sulforaphane, a compound found in broccoli, help reduce inflammation in the body.

Lowers cholesterol

Broccoli is a rich source of soluble fiber. Thus, it helps to remove cholesterol from the body. It is because the fiber in broccoli aids in the digestion of bile acids by binding to them. So it makes it easy to remove cholesterol from our body.

The HealthifyMe note

Broccoli has a high content of insoluble fiber and takes longer to digest. The best time to consume broccoli is around breakfast or lunch to give your body time to absorb it. You should eat it often as it is a green vegetable with several nutritious benefits. One can eat broccoli 2-3 times a week for weight loss. You can aim for 400 grams of broccoli in a week.

The conclusion

Adding broccoli to your diet is an excellent way to support your health goals. This superfood contains essential nutrients, minerals, vitamins, fiber and antioxidants that have many positive health benefits.

Broccoli is low in calories and one of the few vegetables with tremendous medicinal potential. While more photochemical analysis is still needed to better understand it, it’s clear that this nutritious vegetable can help you reach your health goals. However, remember that no food can guarantee good health. A balanced diet is the key to success.

The supporting resources

1. Scott O, Galicia-Connolly E, Adams D, Surette S, Vohra S, Yager JY. The safety of cruciferous plants in humans: a systematic review. J Biomed Biotechnology. 2012;2012:503241. DOI: 10.1155/2012/503241. Epub 2012 Feb 22. PMID: 22500092; PMCID: PMC3303573.

https://pubmed.ncbi.nlm.nih.gov/22500092/

2. Mali PY, Bigoniya P, Panchal SS, Muchhandi IS. Anti-obesity activity of chloroform-methanol extract of Premna Integrifolia in mice fed a cafeteria diet. J Pharm Bioallied Sci. Jul 2013;5(3):229-36. DOI: 10.4103/0975-7406.116825. PMID: 24082700; PMCID: PMC3778593.

https://pubmed.ncbi.nlm.nih.gov/24082700/

3. The United States Department of Agriculture | Nutritional data

https://fdc.nal.usda.gov/fdc-app.html#/food-details/747447/nutrients

4. Yuan GF, Sun B, Yuan J, Wang QM. Effects of different cooking methods on broccoli’s health-promoting compounds. J Zhejiang Univ Sci B. 2009 Aug;10(8):580-8. doi: 10.1631/jzus.B0920051. PMID: 19650196; PMCID: PMC2722699.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2722699/

5. Suresh S, Waly MI, Rahman MS, Guizani N, Al-Kindi MAB, Al-Issaei HKA, Al-Maskari SNM, Al-Ruqaishi BRS, Al-Salami A. Broccoli (Brassica oleracea) Reduces oxidative damage to pancreatic tissue and combats hyperglycemia in diabetic rats. Previous Nutr Food Sci. 2017 Dec;22(4):277-284. DOI: 10.3746/pnf.2017.22.4.277. Epub 2017 Dec 31. PMID: 29333379; PMCID: PMC5758090.

https://pubmed.ncbi.nlm.nih.gov/29333379/

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