India and Indians have always had a love affair with vegetables and fruits. The massive vegetarian population of the country has ensured that vegetables in Indian cuisine are the star of the show.
The rich culinary tradition of our country has allowed us to relish and taste several types of vegetables with a variety of health benefits. You don’t need to look up the next kale or avocado recipe when you can dig deep into the plethora of low calorie Indian vegetables and find everything you need for your weight loss diet.
So, let’s dive in! to find out the best Indian vegetables for weight loss.
With the popularity of leafy greens, spinach comes first on the list of weight loss friendly Indian vegetables. It is packed with myriads of vital nutrients and is very low in calories. It has a high folate content which is very useful in the production of red blood cells.
The best thing about this leafy green goodness is that there are several recipes you can make with it such as soup, mixed veg curries, palak paneer, salad, and many more.
Total Calories (per 100 gms): 26 kcal
Carrots are sweet, crunchy, and highly nutritious vegetables that are the star of any good salad. They come in different colours, although, of course, the one you’ll be most familiar with is the orange one.
Carrots contain compounds known as carotenoids, including lutein and beta carotene. These have many benefits for the body, including healthy vision, immune function, and more. And here’s the kicker – they’re very low in calories, making them an ideal addition to your weight loss diet.
Total Calories (per 100 gms): 41 kcal
This refreshing vegetable is another salad-friendly favourite. With a huge content of water, cucumbers are a very low-density food. Making it a regular part of your diet is great for weight loss because it can fill you up without putting a strain on your calorie budget.
Total Calories (per 100 gms): 15 kcal
Despite its impressive nutrient profile, cabbage is sadly overlooked by many. It has recently started gaining popularity in fitness circles and with good reason. Not only is it super healthy, but it is also delicious!
And not to mention – flexible. You can eat it raw or cooked and add it to a wide variety of dishes like salads, soups, sabjis and curries. Also, it is pocket friendly, making it perfect for both your calorie budget and your food budget.
Total Calories (per 100 gms): 24 kcal
5. Methi (Fenugreek)
There’s a reason our mothers were so insistent on filling our lunchboxes with methi. It is a powerhouse of nutrients.
And speaking of weight loss, methi not only adds bulk to your diet but also makes you feel fuller. You will feel satisfied for a longer and be able to refrain from overeating.
Methi is low in calories but high in soluble fibre. So, if you’re looking for weight loss friendly Indian vegetables, start eating your methi!
Total Calories (per 100 gms): 43 kcal
Drumstick or moringa has a long history in Indian cuisine. This humble vegetable has been used extensively in Indian culinary dishes for centuries.
The unique flavour of drumsticks makes it a very delicious addition to many dishes. The entire drumstick plant consisting of its leaves, pods and flowers; are full of beneficial nutrients, and every single part has both edible and has medicinal value.
When it comes to weight loss, moringa works wonders in decreasing the formation of fat and encouraging fat breakdown.
Total Calories (per 100 gms): 37 kcal
Many of us tend to have a complicated relationship with this sticky vegetable. This gooey green vegetable is both loved and hated because of its unique taste and texture.
Bhindi is rich in fibre and other nutrients such as vitamin A, B, and C. It has a super low calorie content, making it an ideal option if you want to shed those pesky kilos. It will make you feel full soon and keep you satiated for longer since it has high fibre content.
Although, you do need to avoid stuffing your bhindi dish with fatty foods such as oil, ghee or butter.
Total Calories (per 100 gms): 33 kcal
This bright-red vegetable contains nitrates, which boosts our body’s levels of nitric oxide. Nitric oxide instructs our blood vessels to expand, which increases blood flow and lowers blood pressure.
These nitrates improve your exercise performance. The increased oxygen circulating to our muscles allows us to perform better.
The impressive nutritional profile of beets is what makes them such a favourite of dieticians. They have a high fibre content, which leaves you feeling fuller than other foods. And, since they are low in calories, they are a healthy and beneficial addition to your diet.
Total Calories (per 100 gms): 43 kcal
9. Karela (Bitter melon)
Karela is touted as one of the healthiest Indian vegetables there is.
It is rich in antioxidants, vitamins, and minerals. You can eat it as – a vegetable, a pickle or a juice.
Its low-calorie and fibre-rich content mean that it aids in weight loss. It stops the formation and growth of adipose cells (responsible for fat storage in the body). It improves metabolism, and the antioxidants detoxify the body leading to fat loss.
Total Calories (per 100 gms): 34 kcal
10. Curry leaves
Curry leaves or kadi patta are popular in India because of their pleasant aroma and earthy taste. They are rich in Vitamin A, B, C and B2, iron and calcium. Curry leaves also contain carbazole alkaloids which aid weight loss and help in keeping cholesterol levels in check.
So go ahead and sprinkle some of that curry leaves goodness on top of your curry!
Total Calories (per 100 gms): 108 kcal
11. Spring onion
Spring onions not only have a delicious taste, but they are also extremely healthy for you. You can eat both the green leafy part and the white bulb of the spring onion. In taste, it is a little milder than the regular onion and can be cooked or eaten raw as well.
It is low in calories and fat and has a high quantity of nutrients. It is rich in good fibre, which makes you feel satiated quicker and for longer.
Total Calories (per 100 gms): 32 kcal
Arbi (or taro root) is not just delicious but also offers a world of health benefits to your body. Yet, it doesn’t get the recognition it truly deserves.
It is an excellent source of dietary fibre, which keeps you feeling full for a long time, preventing excess food intake. Its low caloric content is great for weight management and loss.
Total Calories (per 100 gms): 97 kcal
Lauki is another worthy addition to any good weight loss diet. Its high fibrous content fills your stomach and digests slowly. Just don’t make a halwa with it.
Lauki is a versatile vegetable with 92% water and minerals, which keeps your body hydrated. As you may have already understood by now, fibre is the key to weight loss, and lauki is full of fibre.
Lauki contains fewer calories with no fat. It is also rich in essential vitamins and minerals such as Vitamin C, B, K, A, E, iron, folate, potassium and manganese.
Total Calories (per 100 gms): 15 kcal
14. Amaranth leaves
Amaranth is a vegetable that does not get the recognition it deserves. Many may not even be familiar with it. However, the humble Amaranth leaves are seeing a resurgence in popularity after research has shown that amaranth packs a plethora of essential vitamins and nutrients.
This vegetable looks somewhat like spinach. It is high in protein and fibre, both of which are great for weight loss. Traces of fat and absolutely no cholesterol makes them a great weight-loss option.
Total Calories (per 100 gms): 23 kcal
15. Sweet potato
Sweet potatoes have a high content of fibre, vitamins, and minerals. They make a great addition to a weight loss diet. Due to their high fibre and water content, they make you feel fuller. This will lead you to eat fewer calories. They have no fat and lots of fibre, and very few calories.
It has many essential nutrients, including vitamin C, calcium, beta-carotene and high levels of slow-release carbohydrates.
Total Calories (per 100 gms): 86 kcal
So, there you go! You do not have to look far to find the perfect low calorie Indian vegetable for weight loss. It is all right there in your pantry. These Indian vegetables are not only delicious, but they also can make your weight loss journey ten times easier.
So, what are you waiting for? Go to the kitchen and get started on your favourite sabji. Bon Appétit!