Green leafy vegetables and cruciferous vegetables
Green leafy vegetables and cruciferous vegetables such as spinach, broccoli, Brussels sprouts... bring many health and weight control benefits. Not only are these vegetables low in calories, they also slow down the emptying of the stomach, helping to create a feeling of fullness for a long time.
Thanks to its potassium and magnesium richness, this vegetable group contributes to improving insulin sensitivity and enhancing muscle function. In particular, natural compounds such as sulforaphane and indole-3-carbinol in cruciferous vegetables support estrogen metabolism, which benefits women in the premenopausal and postmenopausal stages.
The rich fiber content also helps stabilize blood sugar, reduce cravings, thereby supporting safe weight loss.
Berries
Berries are naturally sweet with a low sugar content but rich in fiber and polyphenols - compounds that help regulate insulin resistance. Thanks to that, this fruit helps you satisfy your sweet cravings, nourishes the intestinal microflora, and avoids blood sugar after eating.
Combining berries with yogurt or protein smoothies is not only delicious but also increases satiety, supporting effective weight control.
Avocado
Half an avocado provides 7 - 10 grams of fiber and monounsaturated fat. This is a factor that helps improve insulin sensitivity and maintain stable energy. Thanks to the combination of fat and fiber, digestion takes place more slowly, creating a feeling of fullness for a long time, limiting snacking and eating late.
Not only that, eating avocados also helps the body absorb fat-soluble vitamins from green vegetables, promoting metabolic health.
