Broccoli is a superfood packed with vitamins, minerals, fiber, antioxidants, and compounds that fight cancer cells. Furthermore, its low-calorie content can effectively support weight management.
Broccoli, along with cauliflower, cabbage, and bok choy, is a member of the cruciferous vegetable family. Due to its high nutrition profile and many health benefits, it’s often called a superfood.
For this reason, many individuals struggling with obesity have a common question pop into their heads: Is broccoli beneficial for weight loss?
In addition to its countless health benefits, broccoli is also low in calories and rich in fiber. Which helps slow down the digestion process and support better gut health. For this reason, it is a great weight-loss food and an essential part of a healthy diet.
Broccoli Nutrition Facts
According to Nutritionix research, 1 cup (156g) serving of raw broccoli contains:
- Calories 55
- Total Fat 0.6g
- Sodium 64mg
- Total Carbohydrates 11g
- Dietary Fiber 5.1g
- Sugars 2.2g
- Protein 3.7g
- Calcium 62mg
- Iron 1mg
- Potassium 457.1mg
Raw broccoli is composed of almost 90% water which can aid in preventing dehydration. Other vitamins and minerals include:
- Vitamins A, C, E, & K
- Pyridoxine (B6)
- Folate (B9)
- Niacin
- Thiamin
- Phosphorus
- Zinc
How Is Broccoli Good for Weight Loss?
When it comes to weight loss, people mainly focus on limiting their calorie intake by limiting their foods. Because of this, they also remain deficient in fulfilling their body’s other nutritional needs, e.g., essential minerals and vitamins. Broccoli can help deal with these nutritional deficiencies while preventing you from consuming extra calories.
Broccoli has low-calorie and high-fiber content that promotes satiety and prevents food cravings to reduce excessive body weight. Fiber can absorb water and expand its volume to fill the stomach, which prevents hunger in the long term. Additionally, broccoli is rich in vitamins, minerals, antioxidants, and water to boost immunity and metabolism, which can support weight management.
Some studies suggest that two compounds named ethanol and chloroform present in broccoli are found to help treat obesity. All these properties show that consuming broccoli regularly can significantly aid in weight loss.
Tips to Incorporate Broccoli for Weight Loss
- In salads, combine raw or steamed broccoli with other greens and lean proteins to retain all of its nutrients.
- You can blend broccoli, which has a higher water content than cucumber, into a smoothie. You can also add other vegetables and fruits for flavor and increase their nutritional value.
- For cooking and seasoning, use healthy oils like olive oil and MCT oil. But remember, MCT oil has a low smoke point, so using it after cooking or at low heat is recommended.
- Replace high-calorie and high-carb food with broccoli, such as using broccoli rice instead of white rice or mashed broccoli instead of potatoes.
- Use lean meats like chicken, turkey, or shrimp for a protein-rich, weight-loss-friendly meal.
- Make a low-calorie and protein-packed omelet by chopping broccoli into small pieces and mixing it with eggs.
Other Broccoli Health Benefits
While broccoli benefits weight loss when eaten as a part of a healthy routine. As well as it can leave noticeable positive impacts on your body that include:
Enhance Eye Health
Lutein and zeaxanthin are antioxidants primarily found in broccoli that help filter harmful blue light and reduce oxidative stress on the eyes. This can lower the risk of macular degeneration and cataracts in the eyes.
Vitamin A is essential for better eye health. The compound beta-carotene in broccoli, which the body converts into vitamin A to support good vision, especially in low-light conditions.
Additionally, the high levels of vitamin C, sulforaphane, and water in broccoli can aid in preventing eyes from inflammation, oxidative damage, dryness, and irritations.
Reduce the Cancer Risk
Researches show that isothiocyanates particularly sulforaphane in broccoli have the potential to reduce oxidative stress and inflammation and fight against the formation of cancer cells.
One old study shows that young broccoli sprouts contain 10-100 times more sulforaphane than fully mature sprouts.
Eating broccoli and other cruciferous vegetables is found to help reduce the risk of various cancers including lung cancer, breast cancer, pancreatic cancer, colorectal cancer, and stomach cancer.
Protect Your Heart Naturally
Soluble fibers in broccoli can lead to the formation of bile acids in the liver, stored in the gallbladder. This bile acid formation uses cholesterol, which reduces LDL “bad cholesterol” and increases HDL “good cholesterol” in the body.
Also, broccoli is rich in vitamins C & K supports blood vessel integrity, and boosts arterial functions. For better heart health and blood circulation, add broccoli to your balances diet, particularly in raw or steamed form.
How to Cook Broccoli for Weight Loss
1. Broccoli & Quinoa Salad
Ingredients:
- 1 cup steamed broccoli (chopped into fine pieces)
- Half cup cooked quinoa
- Half cup chickpeas for lean protein (optional)
- 1 tbsp olive oil or MCT oil
- Juice of a freshly squeezed lemon
- Salt, pepper, and chili flakes to taste
Preparation Guide:
- Take a medium-sized bowl, combine, and mix broccoli, quinoa, and chickpeas.
- Drizzle with lemon juice and olive oil or MCT oil.
- Season with salt, pepper, and chili flakes for adding flavor.
- Toss all ingredients and serve it cool or at room temperature as a healthy weight-loss snack or a meal.
2. Broccoli Soup (No Cream)
Ingredients:
- 1 cups broccoli
- 1 medium-sized chopped onion
- 2 garlic cloves (minced)
- 2 cups vegetable broth
- Salt and black pepper to taste
Preparation Guide:
- Put the pot over medium heat and saute the chopped onion and minced garlic for 2 minutes or until soft and fragrant.
- Add the broccoli and vegetable broth to the pot and bring it to a boil.
- Then cook it for 8-10 minutes at medium heat to simmer the soup.
- Off the flame and blend the soup until smooth.
- Season with salt and black pepper to taste.
- Serve hot and enjoy!
3. Broccoli Smoothie for Weight Loss
Ingredients:
- 1 cup raw broccoli florets
- 1 cup low-calorie and low-fat milk (almond milk)
- 1 small banana
- 1 tablespoon chia seeds
- ½ cup spinach (optional for extra nutrients)
- Ice cubes (optional)
Preparation Guide:
- Add all ingredients to the blender.
- Blend until smooth.
- Pour into a glass and add ice cubes if prefer cool.
- Enjoy a sip of a healthy and refreshing smoothie for weight loss