Many of us know that vegetables are very important to any diet, but are all vegetables created equal? Due to their anti-cancer properties, cruciferous vegetables have risen in popularity. This huge group of plants is wide-ranging, and each of the vegetable has unique benefits. They all have one thing in common, though: they’re great for weight loss. Keep reading to learn more.
What is a Cruciferous Vegetable?
You might be wondering what cruciferous even means. The term is actually derived from the Latin word for crucifix. This is because the blossoms of the vegetables resemble a cross. Cruciferous vegetable are unique in that they are a good source of sulfurus comounds known as glucosinolates. This compound is classified into three categories based on the amino acid precursor’s chemical reaction: aromatic, indole and aliphatic.
Cruciferous vegetables are beneficial for weight loss because they are rich in vitamins and minerals. You’ll gain the most benefits from them if you’re eating them fresh.
Examples of Cruciferous Vegetables
You’ve probably heard of and even consumed many cruciferous vegetables, which include:
- Brussels sprouts
- Bok Choi
Health Benefits of Cruciferous Vegetables
Usually, cruciferous vegetables are low in calories but rich in folate, vitamins C, K and E and fiber. This fiber is vital if you want to achieve a healthy and slim body, as it aids in digestion and keeps you feeling fuller for longer. The vegetables are also a good source of phytonutrients, plant-based compounds that help reduce inflammation and lower the risk of cancer. The last trait is compounded by the glucosinolates in the vegetables, which provide their unique flavour and boost their anti-cancer properties. Finally, cruciferous vegetables have inactive carcinogens and many antiviral and antibacterial properties.
How Much Cruciferous Vegetables Should I Eat?
According to experts, women should eat at least 2.5 cups of cruciferous vegetables every day while men should aim for 3 cups. One cup of raw or cooked broccoli, cauliflower or brussels sprouts is equivalent to one cup of cruciferous vegetables, while it takes 2 cups of green leafy vegetables like arugula or kale to achieve an equal serving. Cruciferous vegetables don’t have to comprise your entire vegetable consumption, but they do need to be a staple part of your diet.
Cruciferous Vegetables for Weight Loss: 7 Steps for Losing Weight
Here are the seven (7) basic steps to lose weight with cruciferous vegetables:
Do your research. You should research how the vegetables affect you and the best way to incorporate them to make sure you get your desired results.
Prepare vegetables in a healthy way. Cruciferous vegetables are rich in nutrients, vitamins and minerals. You shouldn’t cook them with additional fat. If you want to eat them cooked, try to steam or microwave them. Don’t cook with butter or oils, because this will add unnecessary fat to your diet and cancel out the healthiness of the vegetables.
Take note of portion sizes. You should pay attention to the portion size of the vegetables you eat. This will help you monitor your consumption and prevent you from gaining weight.
Fat loss vs weight Loss. You must learn that the two terms are different. Not all weight that you’ll lose by eating healthy comes from fat, and you may even gain weight through muscle mass if you’re supplementing your diet with good exercise.
Eat more cruciferous vegetables. You should make sure that cruciferous vegetables make up half your plate at every meal. You also need to meet the recommended 3-5 servings of this vegetable group per day to have the best chance of losing weight.
Cruciferous vegetables aren’t just ordinary vegetables that are nutrient-dense and low in calories. This special group of vegetables can also be beneficial in fighting various illnesses like cancer. You can also use cruciferous vegetables for weight loss if you want to get a better figure and be a head turner, but it’s important to match your diet with proper exercise. There are thousands of recipes out there that incorporate cruciferous vegetables, so go ahead and give them a try!