There’s so much to love about fall: the changing leaves, the chill in the air… and of course, all of the tasty fruits and vegetables that are in season! Everyone knows that veggies are an essential part of any healthy diet, especially if you want to lose weight. However, some of them may be more beneficial to your weight loss journey than others, including a few that are in season in the autumn.
To discover some of the best, nutritious, metabolism-boosting vegetables you can add to your plate this fall for healthy weight loss, we spoke to dietitians Dana Ellis Hunnes, PhD, MPH, RD, author of Recipe for Survival, and Carrie Gabriel, MS, RDN. They told us that squash and broccoli are two of your best bets.
1. Pumpkin/squash
Great news for pumpkin lovers! Hunnes says that this veggie, along with similar winter squashes, is a great addition to a weight loss diet. "Pumpkin and other winter squashes are incredibly healthy and great for our metabolism," she tells us. This is largely in thanks to all the nutrients they contain for a low amount of calories. As Hunnes notes, "They are incredibly good and natural sources of beta-carotene, vitamin A and they are also very low in calories, about 40 calories per one cup raw, are extremely high in fiber, making them filling and satiating, and good for metabolism and keeping the GI tract nice and healthy." Nice! If you're ready to start cooking with these fall veggies, you may want to consider her recommendations: "Winter squashes also can be easily swapped out for other starches such as potatoes or rice or even as pasta (if using spaghetti squash). They are low in calories and high in fiber make them very filling." Additionally, adding them to a sweet treat such as pancakes or bread is another great option. You can even make a purée to add to your oatmeal, roast them and add them to rice, or make a soup—the possibilities are practically endless!
2. Broccoli
High-fiber cruciferous veggies are another fantastic option for anyone looking to boost their metabolism this fall. While there are many varieties to choose from, broccoli is among the best out there. Love it or hate it, your body can seriously benefit from eating it. "Broccoli is one of the best vegetables for a metabolism boost," Gabriel confirms. She says this is mainly due to its glucophoranin content. "[Glucophoranin] is a precursor to sulforaphane, which is known to ease inflammation in the body," she explains. "This includes reducing obesity related inflammation and insulin resistance." And when you reduce inflammation, you see all sort of health benefits, including possible weight loss. Want to fit this food into your daily diet? Gabriel offers some advice: "Add broccoli to a vegetable stir fry or pasta dish, blend it into a soup or eat it raw with your favorite dip, like hummus or guacamole." Yum!
Overall, fall is a great season for healthy veggies, and there are so many kinds out there, including brussels sprouts, kale, spinach, and more. However, when in doubt, cooking up some pumpkin or broccoli is always a fantastic way to go.
