Best vegetables for weight loss: From leafy greens to starchy staples

Whether it's for a weight loss journey or just for improving your nutritional intake and overall health, vegetables are your quiet achievers. They fill your plate, keep you full, and nourish your body, but with fewer calories than almost any other food group.

But when it comes to vegetables and weight loss, there's more to it than just a one-note, "eat more veg" line of advice. You see, different veggies contain different and unique nutritional advantages. It's not just that you can eat more of them for fewer calories — they can help you feel satisfied, stabilise your blood sugar, and support your overall weight management goals.

In this article, we’ll unpack the best vegetables for weight loss, from leafy greens and cruciferous favourites to hearty starchy staples, and explain how each group fits into a sustainable, balanced eating plan.

Why are vegetables important for weight loss?

Vegetables are naturally low in 'energy density', which basically means that they take up a lot of space on your plate for very few calories [1]. That’s a big advantage when your goal is to eat fewer calories without feeling hungry. Vegetables are also high in water and fibre, which means that they'll help you feel full faster and stay satisfied longer, which can reduce overall food intake throughout the day.

Many studies have shown that people who eat more fruits and vegetables tend to have better overall health, are usually at a healthier body weight, and are at a lower risk of developing chronic conditions like heart disease and high blood pressure [2]. Their vitamins, minerals, and antioxidants also support your mood and mental health, which makes vegetables an essential part of any balanced diet.

Why you should prioritise vegetables in your diet

Vegetables do far more than help you shed kilos. They improve heart health, lower blood pressure, enhance gut health, and protect against heart disease and certain cancers [23]. Their health benefits go beyond the scale, supporting longevity, energy levels, and mood. Replacing fatty foods and refined grains with vegetables and whole grains can dramatically improve weight management and well-being.

The best vegetables for weight loss

When it comes to weight loss and weight management, each group of vegetables has something to offer. Each of them differs in fibre, glycemic load, and micronutrient content, but they all have something to offer when it comes to maintaining a healthy, balanced diet.

1. Leafy greens

Spinach

Spinach is light, nutrient-dense, and rich in iron, folate, and vitamin C [3]. Low in calories but high in fibre, spinach can help you stay full on very little energy. One cup of raw spinach has around 7 calories, which means that you can add generous handfuls to omelettes, smoothies, or salads without it affecting your daily calorie intake much.

Leafy greens (mixed)

A mix of kale, rocket, chard, and other leafy greens will add nutritional depth and variety to your meal. They're high in fibre, which means they work to improve your digestive system, help you keep your energy levels steady through the day, and can even improve muscle function, bone strength, heart and eye health, and more [4][5][6]. They also contain a broad range of vitamins, minerals and are high in antioxidants, which makes them an essential part of any balanced diet [7].

Cabbage

Low in calories, rich in vitamin C and other antioxidants, cabbage is one of our most frequently overlooked superfoods [8]. It's high in fibre, contains protein, and is a versatile team player in the kitchen — you can stir-fry it, roast it, or turn it into sauerkraut, and in return, it will give you plenty of nutritional benefits for very few calories. Even better, it can fight inflammation, lower your blood pressure and cholesterol [9].

2. Cruciferous vegetables

Broccoli

With its impressive nutritional profile, broccoli is one of the best veggies around when it comes to any weight loss plan. It's high in fibre and vitamin C, and contains small amounts of lean protein — a combination that helps promote satiety (aka, keeping you feeling full for longer)[10]. Even better, it's good for heart health, reduces inflammation, and keeps your gut healthy, all of which are major wins when you're trying to make positive changes for your health.

Cauliflower

Low in calories, high in vitamins C and K, cauliflower is the ultimate "swap this for refined carbs" power move [11]. Cauliflower rice or mash can replace refined grains like white rice or potatoes, helping you lower your overall daily calorie intake. Even better, it digests slowly, which helps keep your blood sugar levels stable.

Brussels sprouts

Another unsung hero of the dinner plate, brussels sprouts are low-calorie power players. For starters, they have a hearty texture, which can make them feel like a more substantial addition to a meal than other veggies, like leafy greens. However, they're also high in vitamins and minerals, meaning you get plenty of benefits and won't finish your meal still feeling hungry [12].

3. Legumes and plant proteins

Beans and legumes

Beans, lentils, and chickpeas offer up a powerful combination of plant protein and fibre that satisfies your hunger and stabilises your blood sugar [13].

Sure, they may be a little higher in calories than your leafy greens, but they’re still a key part of any weight loss diet, because they support muscle maintenance and gut health while you're losing weight. Additionally, swapping out lean meat for beans from time to time can also reduce your saturated fat intake.

Edamame

Edamame (young soybeans) is a complete plant protein that also contains iron and magnesium, which are key nutrients when your weight loss journey involves calorie restriction [14]. A cup of steamed edamame offers roughly 18g of protein with moderate calories, which makes it a perfect option for snacking or to bulk up salads.

4. Vibrant, nutrient-dense vegetables

Carrots

Carrots are a great option for any weight loss diet. They add crunch, colour, and natural sweetness to your meal, all while staying low in calories. They’re a good source of vitamin C and beta-carotene, which support heart health and vision, and their mild sweetness can also satisfy sugar cravings, which can help you stick to a healthy eating plan.

Capsicum, aka bell peppers

Capsicum (especially red and yellow varieties) is bursting with vitamin C, antioxidants, and water — all for very few calories [15]. Not only do they pair beautifully with lean protein like chicken breast or tofu, but they can also relieve arthritis symptoms, protect your brain health, and keep your colon healthy.

Beets

Another superfood, beets are rich in vitamins B and C, minerals, fibre and antioxidants [16], and they can support blood flow and boost your exercise performance. Although they're slightly higher in natural sugars, their fibre helps prevent spikes in blood sugar.

Asparagus

Asparagus is known for being a low-calorie, diuretic vegetable that can help reduce water retention and bloating. It’s also rich in folate and antioxidants, which means it can support your heart and overall health [17].

Green beans

Low in calories, rich in fibre, vitamin C, beta-carotene, and a good source of folate, potassium and protein, green beans are the perfect side dish for any weight loss menu [18].

Zucchini

Zucchini isn't just incredibly low in calories, it's also a versatile team player for your plate [19]. You can spiralise it into “zoodles”, or add it into stir-fries or casseroles for extra volume, without amping up the calories. Like other healthy foods that are high in water, it helps you feel full while keeping calorie intake modest.

Avocado

Okay, yes. Technically, avocados are a fruit, but nevertheless, they've earned their spot on the list due to their healthy fat and high fibre content [22]. A small serving adds a creamy texture to your meal, as well as helping your body absorb fat-soluble vitamins and promoting fullness.

5. Starchy vegetables

Sweet potato

Loaded with fibre, potassium and vitamin C, sweet potatoes may be a little higher in calories than some of the other veggies on the list, but don't count them out [20]! Their slow-release carbohydrates and natural sweetness help stabilise your blood sugar and reduce cravings. When baked or roasted instead of fried, they provide long-lasting energy, so you can lose weight in a healthy way.

Potatoes

Potatoes often get a bad rap, but it's not the spud — it's what you do with it. Sure, if you're eating fries or loading them up with sour cream, they'll put a dent in your daily caloric intake. But when prepared healthily, potatoes promote satiety and can help with your weight loss journey [21]. When compared with processed carbs, the simple potato has fewer calories than other options, and is high in fibre, too.

Are vegetables better raw or cooked?

For a healthy, balanced diet, it's not a matter of which is better. Raw and cooked veggies are both important parts of any weight loss journey, and a balanced diet in general [22].

On the one hand, raw vegetables are rich in enzymes and water-soluble nutrients like vitamin C. On the other hand, cooking certain vegetables can make them more bioavailable, which makes it easier for your body to absorb the veggie's nutrients. The key to success here is in variety: include both raw and cooked vegetables in your diet to maximise nutrients and keep meals interesting.

Do vegetables really burn belly fat?

While there isn't a specific vegetable that actually "burns" belly fat, eating a healthy diet with a high vegetable intake can help you lose weight overall, which will (of course) include belly fat.

Additionally, since vegetables are low in calories and high in fibre, they'll help you reduce your overall daily calorie intake and regulate your satiety hormones. Over time, this can help you drop body fat and maintain a healthy weight.

Sustainable weight loss with Juniper

Whether your goal is to reduce body fat, gain confidence, or simply feel more energised, prioritising vegetables is one of the simplest — and most effective — steps you can take on your weight loss journey.

The Juniper Programme combines weight loss medication with dietitian-led health coaching and tracking, so you can lose weight and reach your goals for good.

Kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss medications that mimic the GLP-1 and GIP hormones, respectively, to help control cravings, delay stomach emptying, and keep you feeling fuller for longer. These clinically backed treatments help members experience up to 23% body weight loss.

Plus, we have a team of expert dietitians and health coaches you can consult with to help you work through any challenges you're experiencing during your weight management journey. This approach sets you up for sustained weight loss, rather than a quick-fix solution.

This means you can continue to enjoy the things you love in moderation without ever feeling deprived.

Ready to see if Juniper is right for you? You can check your eligibility here.

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