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There is no vegetable without some health benefit. Vegetables They are nutritious, antioxidant-rich and versatile foods that can improve digestion, regulate blood sugar levels, lower the risk of disease and support healthy weight loss. In addition to these general benefits, some vegetables also contain specific nutrients that can help reduce belly fat.
It’s important to note that no food can do that eliminate belly fat on itself. Factors like genetics, age, diet and lifestyle play a major role in excess belly fat, and tackling it requires a balanced, holistic approach. For example, Harvard Health says that exercising, avoiding tobacco, reducing stress and eating a balanced diet low in added sugar can help you achieve your belly fat loss goals.
So when we talk about the best vegetables to lose belly fat, we also mean vegetables that contain certain nutrients that are useful for this process, but we encourage you to include these foods as part of a complete and balanced eating plan.
To learn more about these vegetables and the nutrients they contain that can help with your goal of losing belly fat, we spoke with Trista Best, MPH, RD, LDregistered dietitian and consultant at Balance One Supplements, and Courtney D’Angelo, MS, RDregistered dietitian and author at Go for well-being. Read on and check these out for more tips on healthy eating 31 weeknight dinner ideas to kick-start a healthy 2025.
Broccoli
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Broccoli is one of the most nutrient-dense vegetables you can find, which is why both of our dietitians swear by this green vegetable as a food to help control weight around your midsection.
“This cruciferous vegetable is rich in antioxidants that help reduce inflammation in the body,” says Best. “The primary compound is sulforaphane, which continues to work lowering cytokines and NF-kB in the body. These substances control the inflammatory process. By reducing inflammation, the body is better able to release weight and work efficiently in every other area as well.”
Research confirms that broccoli is a good vegetable for belly fat. One study published in the Journal of the Academy of Nutrition and Dietetics found that regularly consuming dark green vegetables (including broccoli and leafy greens like kale and spinach) helped reduce visceral fat in overweight Latino youth participants. Similar results were found with bright yellow and orange vegetables, such as carrots and peppers.
Carrots
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Out the investigation Journal of the Academy of Nutrition and Dietetics included carrots in their conclusion on useful vegetables for belly fat, adding that carrots and broccoli were the most common vegetables consumed among the participants.
Carrots are rich in a type of plant compound called lutein, which research has shown to have antioxidant properties, as well as possible links to help fatty tissue in the lower abdomen. Additionally, Best says that chewing raw carrots can actually help with metabolism.
“This vegetable is unique in its ability to help reduce belly fat because it increases the body’s metabolism,” says Best. “The thermogenic effect of food (TEF) is the amount of calories a food causes the body to burn as it is digested. Because carrots have a hard texture, they have a high TEF and therefore cause the body to burn more calories , simply by eating them.”
Salad
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Another vegetable that provides beneficial nutrients linked to belly fat loss is lettuce. Firstly, lettuce contains a lot of luteindoes the plant substance we already mentioned have a potential impact on reducing belly fat. This compound is part of a larger group of compounds called carotenoids, which include lutein, lycopene and zeaxanthin. antioxidant properties. In addition to antioxidants, some research also supports that these compounds may aid in fat loss.
A study on Japanese men with obesity, it has been found that increasing carotenoid-rich vegetables (including lutein-rich vegetables such as lettuce) can reduce visceral fat – a type of abdominal fat that is located near vital abdominal organs.
Lettuce was also mentioned in the Journal of the Academy of Nutrition and Dietetics research on Latino youth as green vegetable linked to belly fat loss.
Orange and yellow pepper
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Other vegetables do rich in lutein (the substance linked to belly fat loss) are orange and yellow peppers. These bright, tasty vegetables are a great addition to an eating plan suitable for losing belly fat, and you can easily enjoy them in a variety of different dishes or on their own.
One study published in the British food magazine found that lutein supplementation, in combination with a low-calorie diet, had several positive effects on participants. Those who supplemented with lutein saw a decrease in waist circumference, visceral fat, body weight and body fat, as well as lower LDL cholesterol levels.
Beets
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Beets don’t get talked about enough, but these earthy root vegetables are packed with nutrients that can help you manage weight around your stomach area, while perhaps even improving digestion.
This vegetable is rich in fiber, approximately 3.8 grams per cup. Eating enough fiber with every meal or snack is known to help prevent bloating. reduce appetiteand increase your feeling of fullness. Fiber can also help improve the health of your gut microbiome, something that is crucial for maintaining health or losing weight.
In addition to helping with general weight loss, fiber is also crucial in losing belly fat. This is evident from a study published in the Journal of Clinical Endocrinology & Metabolism found that a diet higher in fiber was associated with less visceral fat.
Kale
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Kale is a green leafy vegetable packed with nutrients. With this tasty leaf you get vitamins A, K, C and B6, as well as manganese, copper and potassium. You also get fiber and protein, for just about 43 calories per 100 grams.
To remind that study we talked about dark green vegetables that help reduce belly fat? Kale is included in this list of dark green vegetables, so incorporating more of this leafy food into your diet can help you work toward your goal of losing less fat around your stomach.
Spinach
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Pass the spinach! This leafy vegetable is full of nutrients and is delicious as a salad, baked or in your protein smoothie. According to our dietitians, adding more spinach to your diet can help you lose belly fat.
“Leafy green vegetables are not only super nutritious, but they also help you reduce belly fat,” says D’Angelo. Spinach contains some fiber, which can help with digestion and gut health, and it is rich in vitamin Kwhich is sometimes possible support the reduction of body weight, including visceral fat” adds D’Angelo.
Red Peppers
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Red bell pepper is a versatile vegetable with a natural sweetness that goes wonderfully in a stir-fry or on top of your burrito bowl. They are also packed with nutrients that can help you achieve your belly fat loss goals.
“Peppers are ideal vegetables to add to a weight-loss diet,” says Best. “They are low in calories and rich in nutrients, while also helping to create a feeling of fullness after meals. This combination can help prevent overeating during the rest of the day.”
Another benefit of red peppers is that they are high in carotenoids called lycopene. We learned that vegetables rich in carotenoids may help reduce belly fat.
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This story has been updated with additional citations, fact checking and editing.