Do you want to lose weight? Try out these vegetables that are rich in fiber to help you through the process
Green Peas
Total Dietary Fiber: 8.80 g per cup
Calories: 134
Insoluble Fiber: 6.20 g
Soluble Fiber: 2.60 g
Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, Phosphorus, Potassium, and Calcium.
A cup of green peas contains about 9 grams of fiber. It is also an excellent source of vitamins A and C, calcium, phosphorus, potassium, and magnesium. You can add green peas to stir-fried veggies, quinoa, chicken, or mushroom stew.
Yam
Total Dietary Fiber: 7.60 g per cup
Calories: 158
Insoluble Fiber: 4.80 g
Soluble Fiber: 2.80 g
Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, Phosphorus, Potassium, and Calcium.
Yams are rich in dietary fiber, vitamins, and minerals. You can make grilled yam salad with green peas, chili, and herbs. You can also use air fry yams and have them with chili flakes, a little salt, and low-fat mayonnaise. Add them to curries or casserole and have them with brown rice and other veggies.
Winter Squash
Total Dietary Fiber: 6.70 g per cup
Calories: 82
Insoluble Fiber: 2.90 g
Soluble Fiber: 3.80 g
Other Vital Nutrients: Vitamin A, Vitamin C, Folate, Calcium, Magnesium, Phosphorus, Potassium, Beta Carotene, Iron, and Omega-3 and Omega-6 Fatty Acids.
Winter squash is rich in good carbs and dietary fiber. It is also a great source of the amino acid tryptophan which helps induce sleep by reducing stress. Make a wholesome soup or add grilled winter squash to your salad. Or have mashed squash with a good portion of grilled chicken and other veggies.
Spinach
Total Dietary Fiber: 5.10 g per cup
Calories: 7
Insoluble Fiber: 3.80 g
Soluble Fiber: 1.30 g
Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Calcium, Magnesium, Phosphorus, and Potassium.
This leafy green vegetable not only adds flavor and color to your food but also benefits your health. You can have it sautéed with garlic cloves and a little pinch of salt or add it to your soup, salad, stew, wraps, open sandwiches, etc.
Okra
Total Dietary Fiber: 5.10 g per cup
Calories: 36
Insoluble Fiber: 3.10 g
Soluble Fiber: 2 g
Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, Phosphorus, Potassium, and Calcium.
Okra is delicious and nutritious if you cook it the right way. Wash the okra and pat it dry before chopping it. Do not overcook. Have it with brown rice, pita bread, or flatbread. Or simply add grilled or boiled okra to your rice bowl or salad.
Carrot
Total Dietary Fiber: 5.20 g per cup
Calories: 82
Insoluble Fiber: 3 g
Soluble Fiber: 2.20 g
Other Vital Nutrients: Vitamin A, Vitamin C, Vitamin K, Folate, Magnesium, Phosphorus, Potassium, Sodium, and Calcium.
Carrots are good for your eyes as they are rich in vitamin A. They are also rich in dietary fiber, which is why you should consume them at least thrice a week. You can add raw carrots to your salad or vegetable/chicken stew.
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