Nutritionists classify vegetables into two groups: starchy vegetables (such as potatoes, corn, peas) and non-starchy vegetables (such as leafy greens, cucumbers, mustard). The difference lies in carbohydrate and calorie levels. Non-starchy vegetables are often low in calories, rich in fiber and water, helping to create a feeling of fullness without gaining weight.
According to the US Centers for Disease Control and Prevention (CDC), increasing the portion of non-starchy vegetables in your daily diet helps reduce the risk of obesity and chronic diseases. Vegetables such as spinach, kale, cauliflower, bell peppers or tomatoes are rich in vitamins, minerals, and have a low glycemic index, supporting sustainable weight control.
Lemperate-energy but bulky foods, like non-starchy vegetables, can help you eat well while still reducing your overall calorie intake, emphasizes Dr. Barbara Rolls, a nutritionist at Pennsylvania State University. This is the principle of energy density, which has been proven in many weight loss studies.
Some typical vegetables are recommended:
Leafy greens (bunch sticky rice, kale, lettuce): low in calories, rich in antioxidants, supporting fat metabolism.
Broccoli, cauliflower: rich in fiber, vitamin C, has the effect of prolonging the feeling of fullness.
Cucumbers, squash: contain up to 95% water, helps purify the body, reduce water retention.
bell peppers, tomatoes: are rich in vitamins A and C, and have natural anti-inflammatory properties.
An analysis in The American Journal of Clinical Nutrition shows that people who consume a lot of non-starchy vegetables have a significantly lower BMI than those who eat less vegetables. This proves the clear role of this food group in maintaining weight.
However, experts note that non-starchy vegetables are not a " miraculous weight loss ticket". The effectiveness only comes when they are combined in a balanced diet: reduce fried foods, limit sugar, maintain lean and whole grains. At the same time, regular physical activity is still a decisive factor.
