The doctor named 7 vegetables that help you lose weight and control blood sugar

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Carbohydrates are present in foods in the form of sugars, starches and dietary fiber. But unlike sugars and starches, dietary fiber is not digested by intestinal enzymes and plays a role in energy balance.

In addition to promoting satiety, fiber has a low energy density, which means it provides fewer calories.

Although a type of dietary fiber known as soluble fiber can be converted into energy by gut bacteria, this energy in the form of short-chain fatty acids (SCFA) is immediately consumed by cells in the colon. Unused CCFAs are transported to the liver, where they are metabolized, so they are not deposited as fat.

“Dietary fibers can be found in abundance in plant-based products, especially vegetables. If you control your carbohydrate intake, there are vegetables that are the best,” says the nutritionist.

Spinach

Spinach contains about 3.6 grams of carbohydrates per 100 g portion. It also contains 2.9 g of protein and 2.2 g of fiber.

Celery

Cauliflower

This cruciferous vegetable has a low glycemic index of 15, making it an ideal vegetable for diabetics and those trying to avoid blood sugar spikes. A 107g serving of raw cauliflower contains just 5.3g of carbs, of which 2.1g is fiber and 2.1g is protein.

“Cauliflower also contains vitamins B6, B9, C and K, as well as magnesium, potassium, calcium, iron and zinc.”

Zucchini

Although botanically a fruit, zucchini is often referred to as a vegetable. Zucchini is a type of summer squash that can be prepared in dozens of different ways, making it a versatile culinary ingredient. A 4-ounce (124-gram) serving of raw zucchini contains 4 grams of carbohydrates, including 1 gram of dietary fiber.

Broccoli

“Studies show that this cruciferous vegetable also helps improve insulin sensitivity and protects against several types of cancer.”

Brussels sprouts

Like other cruciferous vegetables, Brussels sprouts are low in carbohydrates: just 7.9 grams per 3-ounce (88-gram) serving. Fiber accounts for 3.3 grams of the total carbohydrate content. Brussels sprouts are also rich in vitamins C, K, and potassium, and contain a decent amount of calcium, magnesium, and phosphorus.

Bulgarian Peppers

Green, orange, and yellow bell peppers have similar nutritional profiles, differing only in their antioxidant content. A 100-gram serving of raw red bell peppers contains 6 grams of carbohydrates, 2.1 grams of fiber, and 1 gram of protein.