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East Windsor, NJ 08520

(609) 336-7518

09AM to 05PM EST

Is Broccoli Good for Weight Loss? Explore the Secrets

Weight loss is a recent obsession of people these days. Everyone wants to look fit with a perfectly toned body. But the search for the best foods that can do the job is pretty difficult.

If you are the one searching for the answer, Is Broccoli good for weight loss? I got you. Broccoli has recently gained popularity for its nutritional profile and significant role in weight loss.

Sometimes, a person gains weight due to an ailment, then the addition of a certain food won’t work. For that purpose, you will need proper medical guidance to manage weight. Our experts at Prime Health Of New Jersey can be your support.

Let’s survey, even if Broccoli is good for weight loss. How to eat Broccoli to lose weight? And why Broccoli deserves a place in your weight loss journey.

Broccoli a Nutritional Powerhouse:

Broccoli is loaded with vitamins, fibers, and minerals. It has low calories with more nutritional value. Broccoli has various vitamins like A, C, K, and B, along with a considerable amount of folates that make it perfect for weight loss.

The Nutritional Profile of Broccoli:

The best way to eat Broccoli for weight loss is raw, as multiple nutrients remain intact in this case. Raw Broccoli comprises 90% water and is packed with a ton of macronutrients. Using data from Research Gate, 100 grams of raw Broccoli contains:

Nutrients Amount
Energy
35 Kcal
Carbs
7.18 g
Protein
2.38 g
Total Fats
0.41 g

Important Components of Broccoli:

Broccoli, the superfood, accommodates a wide variety of components which includes,

  • Carbohydrates: The carbs in Broccoli contain sugar and fiber. 1/3 of the carbs present in Broccoli come from fiber. The low glycemic index of Broccoli makes it a choice to eat with diabetes.
  • Protein: Broccoli has a low protein ratio as compared to other vegetables. Therefore, use Broccoli along with another protein source to satisfy daily protein requirements.
  • Fats: Broccoli has two important compounds, Omega-3 and linolenic acid, in trace amounts. Both are good fats that prevent inflammation in the body.
  • Fibers: Fibers in broccoli support heart activity and aid in digestion, which ultimately leads to weight loss.
  • Vitamins and minerals: Significant amount of vitamin C, vitamin K1, Vitamin 9 (folate), iron, manganese, and potassium is present in Broccoli. Vitamin C in Broccoli makes collagen in the body. Folates and vitamin K present in broccoli help in proper body functioning and wound healing.
  • Plant compounds: Sulforaphane, carotenoids, and quercetin are three important plant compounds of Broccoli. Sulforaphane has anti-cancer properties, while carotenoids promote good vision.

Is Broccoli Good for Weight Loss

 

Is Broccoli Good for Weight Loss:

Do you want to lose weight? Then stop hoarding those unnecessary calories in your tummy.  Instead, focus on healthy eating. Consume foods containing high levels of dietary compounds. For that purpose, Broccoli is a good choice. Major Weight loss broccoli benefits include,

  • Suppress hunger: According to a research study, a plant compound in Broccoli called sulforaphane is significant for weight loss as it helps to suppress appetite.
  • Improves digestion: Broccoli is rich in fibers that help to detoxify your body. The antioxidants and phytochemicals are important to retain good bowel movements and keep our digestive system strong. Hence, better digestion and easy weight loss.
  • Regulate blood sugar levels: Eating Broccoli every day to lose weight as sulforaphane, the plant compound of Broccoli helps to reduce blood sugar levels and lowers insulin sensitivity, particularly in people who are overweight or have diabetes. As a result, food cravings decrease, and the person starts losing weight.
  • Improve liver function: A research study on Broccoli concluded that Indole, another important compound of Broccoli, is important to treat non-alcoholic fatty liver disease. The effective fat degradation by hepatocytes aids in weight reduction.
  •  Fat metabolism: You may have a question in your mind. Is Broccoli good for diet? It is. Broccoli has 90% water content that keeps you hydrated. Carotenoids in broccoli help to break down fat from the body. Both these attributes make it a good food to have in your diet to lose weight.

What do our experts say about Broccoli?

If you ask our experts at Prime Health of New Jersey, Is Broccoli good for weight loss?  They would say, It is. But recommending one type of food for weight loss is of no use until you follow a balanced diet. Sometimes, a person’s weight increases due to a prevailing ailment in the body. Our experts at Weight Loss Management Clinic will thoroughly assess your body, identify the cause of increasing weight and then give you proper guidance about what to do.

Broccoli Weight Loss Recipes:

When trying to lose weight, what foods to eat is a matter of concern for everybody. At that time, Broccoli is no less than a blessing. It consists of tons of dietary complexes and has various health benefits. Have a look at a few popular and easy-to-make broccoli recipes you can make and enjoy in your weight loss regimen.

Recipe Ingredients Preparation

Simple Roasted Broccoli

(Single Serving)

1 cup Broccoli, ½ tsp salt, and pepper
  • Wash the Broccoli thoroughly with water.
  • Cut small chunks and spread them on the baking tray.
  • Bake the Broccoli for 3-5 minutes.
  • Take out, sprinkle salt and pepper, and have it.

Veg Broccoli Soup

(Single serving)

1 cup Broccoli stalks and florets, low-fat butter, ½ cup low-fat milk, half chopped onion, 1 tbsp. whole wheat flour and salt to taste.

  • Wash broccoli stalks properly.
  • Heat half tbsp of butter in a cooking pot, followed by chopped onions and cook for 2 minutes.
  • After that,  add broccoli stalks and florets to the same cooking pot and cook for a good 2 minutes again.
  • Make sure the Broccoli doesn't turn brown as it may disrupt the color of the soup.
  • Add up whole wheat flour and cook it by stirring for another 2 minutes.
  • Then add 1 cup of water and cook until boiling occurs.
  • When cooked, transfer all the material to a blender and make a fine paste.
  • Finally, transfer it to a pan and add low-fat milk.
  • Cook for the last two minutes and it's ready.

Steamed Chicken and Broccoli

1 medium Chicken breast, 1 cup broccoli, 2 cloves of garlic, ½ tsp salt, ½ tsp pepper

  • Cut Chicken breast into small chunks.
  • Marinate with chopped garlic, salt, and pepper.
  • Put into the steamer for 4 minutes.
  • When chicken is steamed for 4 minutes, open the steamer and add Broccoli to it.
  • Steam for more than 3 minutes.
  • Garnish it with green onion and serve with boiled Brown rice.
Broccoli and Pear Juice

1/2 cup Broccoli florets, half pear, half apple, and 1/3 cup water.

  • Wash Broccoli and fruits nicely.
  • Chop them up.
  • Add to a blender with 1/3 cup of water.
  • Blend until smooth.

Final Discussion:

Concluding the question Is Broccoli good for weight loss? Yes, it is. But its excessive use can be notorious. Always have it in a considerate amount.

If you are using Broccoli for weight loss, make sure to follow a calorie deficit and a balanced diet to have the maximum outcome of it. In case of continuously increasing weight must consult a health care practitioner and seek guidance.


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Dr. Farhan Malik Primary Care Physician
Dr. Shoaib Malik Primary Care Physician

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