She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health.
Zucchini, often known as summer squash, is a favorite of many. It is low in calories and rich in nutrients. In ancient times it was used to treat colds, and other diseases. If you are trying to shed some weight, zucchini would be ideal as it is both filling and delicious. Below are great zucchini weight loss recipes you can try.
Zucchini’s are a potent source of vitamins and minerals. One cup of cooked zucchini contains the following nutrients (17):
Below are the zucchini benefits for health:
This vegetable contains only 15 calories per 100 gram serving (17). It is low in calories and has a high water content which may help you feel full. It also has a high in fiber which promotes satiety removing the need for regular snacking and overeating.
What’s more, research links high consumption of fruits and vegetables to weight loss (14). So, if you were wondering, “is zucchini good for you?”, it definitely is. It is full of nutrients and is low in calories.
Keeping your heart healthy is crucial for a long and happy life. Zucchini may improve heart health. The vegetable is rich in fiber and potassium.
The potassium in zucchini may help reduce blood pressure by dilating the blood vessels. Healthier blood pressure is associated with a reduced risk of stroke and heart disease (12).
Zucchini contains pectin, a soluble fiber that seems to be effective at lowering low density lipoprotein (LDL) cholesterol (3). It is often referred to as bad cholesterol. High Levels of LDL cholesterol increases your risk of stroke and cardiovascular disease (9).
Zucchini may help lower blood sugar levels in individuals with type 2 diabetes. Compared to other foods such as corn, pasta and rice, zucchini is a low-carb vegetable with just 3 grams per cooked cup. Research shows that low-carb diets help lower blood glucose and insulin levels. Both these mechanisms help stabilize blood sugar levels in those with type 2 diabetes (1).
The vegetable is also a good source of fiber. Fiber helps stabilize sugar levels by preventing spikes in blood sugar especially after meals. What’s more, studies link fiber-rich fruits and vegetables such as zucchini to a lower risk of type 2 diabetes (8).
Most vegetables and fruits boast of a rich antioxidant profile. Zucchini are no exception. The yellow variety is believed to contain more antioxidants than the green type (16). Antioxidants are plant compounds that protect cells from damage caused by oxidative stress.
They are particularly rich in beta-carotene, zeaxanthin and lutein (19). These compounds may be beneficial for your heart, eyes and skin. They may also help prevent certain types of cancer like prostate and colon cancer (13).
Zucchini contains zeaxanthin and lutein, two compounds important for eye health. Studies show that these compounds can accumulate in the part of the eye known as the retina thus improving vision. Additionally, they help reduce the risk of age-related eye diseases such and macular degeneration (11) (10).
When it comes to healthy digestion and gut health, fiber, both the soluble and insoluble types, are important. Insoluble Fiber adds bulk to the stool, helping food move easily through the gut and reduces constipation. It’s best to ensure you have enough fluid in your diet (7).
Soluble fiber on the other hand, feeds the friendly gut bacteria. These gut microbiota then produce short chain fatty acids that nourish your gut (15). Additionally, zucchini has a high water content, which makes it easier to pass waste and reduces constipation (6).
Read More: High Fiber Foods For Weight Loss: 9 Things You Should Eat While Trying To Lose Weight
There are many ways to cook summer squash. You can boil them, sautee, roast or even bake them. You can come up with recipes of your own. Below are 7 zucchini recipes you can try.
This is a simple recipe that is perfect for weight loss. With such tasty meals, eating healthy becomes a habit, making your dream body within reach.
Servings: 8
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If you are a sucker for oven roasted zucchini, then this is for you.
Servings: 4
Macros: 83 calories, 6.9 grams protein, 7.5 grams carbs, 3.9 grams fat
Avocado is a favorite of many and a great source of healthy fats. Chicken is also an important ingredient so this makes one of the tastiest zucchini recipes for weight loss high protein. It would be a good idea to eat half a serving of this meal if your daily calorie intake does not allow for as many as 600 calories per meal.
Servings: 2
Macros: 609 calories, 26.8g protein, 21.5g carbohydrates, 49.4g fat
You may have heard that too much carbs isn’t good for you and that’s true. So, opt for healthier sources of carbs such as whole wheat.
Servings: 5
Macros: 300 calories, 9.9g protein, 33.9g carbohydrates, 4.4g dietary fiber, 15.1g fat
Read More: 5-Day Meal Plan For Weight Loss: The Ultimate Weight Loss Food Plan
With zucchini, the meals you can prepare are endless. The best part is that zucchini is suitable for keto and even vegan diets. Top of the keto zucchini recipes is zucchini fries.
Servings: 4
Macros: 240 calories, 11.8g protein, 5.5g carbs, 2.3g fiber, 19.7g fat
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Zucchini is an ideal squash for many reasons – it’s rich in nutrients, antioxidants and is low in calories. You can use it to prepare breakfast, dinner or even a snack. Try adding it to your meal to enjoy its many benefits for health.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!