Is broccoli good for weight loss or is it just another myth created online? Get ready to bust the bubble of myths here and find out the real answer to this statement. Firstly, we will dive into what modern day science has to say about broccoli and its potential to help you lose weight.
Science behind broccoli for weight loss:
The glucosinolates in broccoli help with burning and reducing the fat accumulation along with phenolic antioxidants. These factors all lead to decrease in lipid deposition in the body and hence the fat loss. Science direct approved the stated information and gave the basic explanation behind the question “is broccoli good for weight loss?”
Here are some other reports that strengthens the basis of this explanation:
- Pubmed central acknowledged and stated that this green cruciferous veggie has beta carotene and vitamin E with flavonoids- a powerful antioxidant combo!
- Moreover, as per a 2023 review article on the nutritional and medicinal properties of broccoli, it is a complete package of vital nutrients including minerals that aid in fat loss.
How much broccoli to eat in a serving?
For fat loss, you can eat about 1-2 cups of cooked broccoli per serving. Being a low-calorie veggie, it has only 55 calories per cup with loaded fiber, and nutrients.
One serving of broccoli is considered to be one cup~ say 90 grams of raw broccoli. Let us know the nutrient content info of a 100 grams of raw broccoli:
Nutrient content info of broccoli:
3 smart ways to have broccoli in your Indian meals
Don’t worry that you’ll have to eat bland broccoli and cry over petty food choices. Here are 3 smart ways that you can sneak in your broccoli and appeal your taste buds at the same time:
– Broccoli Paneer Stir-Fry:
For this dish, you need to sauté broccoli with paneer, ginger-garlic paste, and mild spices that you like. Further, you can eat it with either roti or rice.
– Broccoli Dal:
A tasty and high value meal where you lose weight while gaining muscle mass is a broccoli dal curry dish. You can add some broccoli to your basic lentil soup or dal with turmeric, cumin, and top with coriander leaves.
– Broccoli Stuffed Paratha:
Start your day with a warm parantha that has steamed broccoli with paneer and spices, stuffed in whole wheat paratha dough. In addition, you can cook with ghee or oil- but in minimal amounts.
Cooking tips for broccoli for fat loss:
Is broccoli good for weight loss with certain cooking methods? Well, yes and here are some cooking tips that make this vegetable better for fat loss results:
- Do not overcook it because ensuring that it is crunchy means it has its nutrients retained.
- You can add herbs or lemon and garlic to it as they can give a mild flavour without raising the calorie content.
- Avoid deep frying it or use too much butter or oil. Moreover, make sure you cook it in minimal oil- olive or sunflower oil.
- Pair it with protein sources for the best benefits of broccoli for weight loss.
Best cooking methods:
You can go for healthier cooking methods to retain its nutrients such as:
- Steaming
- Roasting
- Air frying
- Blanching
- Grilling
Why is broccoli a superfood? Other health benefits of broccoli:
Broccoli is a fat loss superfood because along with helping you lose fat, this veggie can also help you with many other health concerns that come along like:
- Broccoli, being moderate in potassium is a good veggie that ensures your Kidney health.
- Inflammation, which is a common concern in more than hundreds of health problems, can be managed with broccoli
- Is broccoli good for weight loss along with heart health? YES!
- Some studies show that broccoli can also help reduce the risk of cancers like breast, prostate, and colon.
- This veggie can help you with your eye health using its key nutrients- lutein and zeaxanthin.
- You can eat broccoli for a strong bone health as it also has calcium and vitamin K
- Good for digestion and the healthy gut bacteria in your system.
- This fat loss vegetable can also help you detox while you lose weight with its compound called sulforaphane.
When to avoid broccoli for fat loss?
Broccoli, being an amazing fat loss food, should be avoided if you fall in any of the cases below:
- Thyroid issues
- Sensitivity to high fiber foods
- Sensitivity to cruciferous foods
- History of organ/ liver stress
- Any other metabolic sensitivities
Frequently asked questions:
A: You can eat broccoli for lunch or dinner to make sure your gut is full and you get all the nutrients while you need them.
A: With its high fibre and protein, broccoli can fuel your workout and therefore makes a great snack for a pde workout meal.
