7 Best High-Protein Vegetables for Weight Loss

23 September, 2020
We know we should lower our meat intake. But how will you get your protein? No worries: here are the best high-protein vegetables for a healthy diet!

Losing weigh in a healthy way is a priority if you want to get rid of any extra pounds in your hips, abdomen, or body in general. We know it’s not easy and there’s no miracle cure. You also should never expect to lose fat quickly because you’ll be putting your health at risk if you do.

Before you start, it’s better if you make a visit to the doctor to assess your physical condition. Then, they should help you establish daily routines oriented to meet easy, motivating goals. For example, a daily walk, some aerobic exercise, and, above all, a good diet are the most basic ways to lose weight safely.

Next, we’ll talk to you about the last point: diet. At your fingertips there are 7 amazing vegetables from nature that can help you get rid of extra pounds in a healthy way. They are rich in protein, tasty, and have various types of vitamins and minerals.

The importance of protein in a balanced diet

Before listing the 9 best vegetables, we want to explain the importance of protein when we start any plan to lose weight in a healthy way.

When you eat foods rich in protein, you get a prolonged satiating effect, as stated in an article published in Advances in Nutrition magazine. This doesn’t happen when you consume simple carbohydrates or sweet foods. On the contrary, you’ll usually experience more hunger.

You should also consider that if you neglect protein intake when dieting to lose weight, you’ll lose muscle mass. Remember that proteins promote muscle building and help preserve body composition.

However, you shouldn’t exceed consumption. It’s ideal to combine animal proteins, such as turkey, with vegetables that we’re going to list.

Read more: All About the Function of Proteins in the Body

1. Spinach

Spinach is one of the leafy green high-protein vegetables we can eat which has the most nutrients.

  • It is one of the most high-protein vegetables and contains multiple essential amino acids.
  • Furthermore, it contains considerable amounts of folate, manganese, magnesium, iron, potassium, calcium, vitamin A and vitamin C. The latter is beneficial for optimizing iron absorption, according to a study published in 2019.
  • In addition to its high protein content, spinach contains compounds with great anti-oxidant potential.

We suggest the following: a salad of spinach, strawberries, and nuts.

2. Watercress

Watercress is a cruciferous plant (like broccoli or Brussels sprouts) which has a high protein content.

  • It also has a good amount of minerals (calcium, manganese, and potassium), and vitamins A, B, and C.
  • However, it is important to know that if you boil watercress in water it will lose all its antioxidant potential. Therefore, try to eat it raw in a salad.

3. Alfalfa sprouts

Alfalfa sprouts are a protein-rich vegetable.

Have you tried alfalfa sprouts before? They add a unique touch to dishes and although they barely contain any calories, they do boast a lot of nutrients. Alfalfa is rich in vitamins B, C and K, and minerals such as iron, magnesium, phosphorus, zinc, and copper.

Something that will be interesting to everyone, is that alfalfa sprouts are very good for reducing bad cholesterol (LDL), for relieving menopause symptoms, and for preventing osteoporosis.

4. Chinese cabbage

You’ll love Chinese cabbage. It contains a great amount of protein, as well as calcium, potassium, manganese, iron and vitamins A, C, and K. Furthermore, thanks to its anti-oxidant properties, it helps prevent cell damage. Take a look for Chinese cabbage in your local market.

5. Asparagus

Asparagus is well known for containing a lot of nutrients and being one of the best high-protein vegetables widely available. For example, with 134g of asparagus, you get an average of 2.9 g of protein.

  • It’s also an excellent source of vitamins A, B, K, as well as copper, manganese, phosphorus, and magnesium.
  • Something else which stands out is its content of fructooligosaccharides (FOS), which work as a prebiotic to stimulate the growth of friendly bacteria in our intestines.

You can prepare your asparagus in the oven, under the grill, or boil or steam it. However you do it, it’s delicious and healthy.

Want to know more?: 6 Reasons to Eat Asparagus and How to Cook It

6. Broccoli

This high-protein vegetable is that you can enjoy raw or cooked. It has barely any calories, makes you feel fuller, and provides you with high amounts of plant compounds and flavonoids, such as kaempferol. It can also help you reduce high cholesterol levels.

7. Brussels sprouts

Brussels sprouts after a high-protein vegetable.

Brussels sprouts are great for losing weight. They are a good source of protein, fiber, and vitamins. On the other hand, these high-protein vegetables take care of your intestines since they help to eliminate harmful bacteria. You can cook them in the oven or grill them. They are an ideal side to any dish.

High-protein vegetables can help you lose weight in a healthy way

As we’ve seen, it’s possible to lose weight in a healthy way. These suggestions are helpful, but keep in mind that it’s always best to consult a nutritionist first.

Also, keep in mind that you shouldn’t neglect animal protein from lean meat. Vegetable proteins tend to be deficient in some essential amino acids, in addition to having a lower digestibility. As a result, it’s best that you get at least 50% of your protein from meat.

Don’t forget to eat a varied, balanced diet, as well as combining it with regular exercise. It’s the only way to get the results you’re looking for!

  • Cuenca Sánchez M., Navas Carrillo D., Orenes Piñero E., Controversies surrounding high protein diet intake: satiating effect and kidney and bone health. Adv Nutr, 2015. 6 (3): 260-6.
  • Simonson W., Bcgp Fascp P., Should vitamin C routinely be given with oral iron supplements? Geriatr Nutr, 2019. 40 (3): 327-328.