Choosing the right foods when trying to lose weight can be confusing. What about asparagus, is it good for weight loss or fattening?
Asparagus is a popular vegetable all around the world. The ways to eat asparagus vary from raw, on its own, to a small part of dishes like soup.
Like most vegetables, many people will benefit in terms of weight loss by eating more asparagus. It is in fact one of the better vegetables for weight loss. Find out just how good asparagus is and how you want to consume it for more weight loss.
Micronutrients in asparagus
The first thing to look at is the amount of micronutrients in asparagus.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of raw asparagus provides you with approximately (1):
- Vitamin K: 52% of the DV (Daily Value)
- Vitamin A: 15% of the DV
- Folate: 13% of the DV
- Iron: 12% of the DV
- Thiamin: 10% of the DV
- Copper: 9% of the DV
- Riboflavin: 8% of the DV
- Manganese: 8% of the DV
- Vitamin E: 6% of the DV
- Potassium: 6% of the DV
- Niacin: 5% of the DV
- Vitamin B6: 5% of the DV
- Phosphorus: 5% of the DV
And some other vitamins and minerals in less significant amounts. The amount of other vitamins and minerals in asparagus is good compared to many other whole foods.
If you have trouble reaching your daily vitamin and mineral goals asparagus can help you a nice amount.
Asparagus also contains certain kinds of antioxidants, substances that help your body deal with oxidative damage. It is not entirely clear if and to what extent antioxidants help weight loss.
Fiber in asparagus for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Asparagus contains around 2.1 grams of fiber per 100 grams.
That’s a good amount of fiber per 100 grams compared to many whole foods.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in asparagus you can reduce the time you spend craving for food a good amount.
Does asparagus help you lose weight?
Before knowing whether or not asparagus deserves a spot in your weight loss diet you still need a final piece of the puzzle. The number of calories in asparagus.
Asparagus contains 20 calories per 100 grams. 13.6 of these calories come from the carbohydrates (4 g per 100 grams of which 2.1 g fiber).
You can definitely fit in some asparagus in low carb diets like the keto diet.
The number of calories in asparagus is even on the low side compared to many other vegetables. Fruits, legumes, meats, and everything in between are usually higher in calories than asparagus.
Asparagus is a very low-calorie food that can help you feel fuller with its fiber content. This can help you avoid higher-calorie foods. For most people that, and thus eating more asparagus, is enough to help them lose weight.
If you don’t like asparagus you don’t have to go out of your way to force it into your daily eating habits, asparagus is not a unique weight loss food. There are other foods that are just as good, or even better for weight loss.
If you are gaining weight while eating asparagus, the first place to look at is the rest of your diet and other lifestyle habits. Asparagus is generally not fattening.
One thing you have to keep in mind is that some people are allergic to asparagus. These individuals want to avoid this food.
How much asparagus should you eat a day to lose weight?
Nutrition is always a bit of a puzzle in terms of what the perfect diet looks like. It’s a pretty individual thing.
Consuming enough vitamins and minerals is important for both your short and long-term health and weight loss. Asparagus will provide you with some vitamins and minerals but you will need other nutritious foods as well.
A typical serving size for asparagus is about 1/2 cup which is about 67 grams asparagus.
Some people use this serving size as a daily recommendation for everyone but every situation is different.
If you are close to your daily vitamin and mineral goals you can see how much asparagus still fits within your daily calories. The amount will be different from individual to individual from day to day, it can be 0 too.
Does asparagus burn belly fat?
Targetting fat loss in a specific area like your belly is generally not possible. Not by eating more of a specific food or by doing a specific exercise. To burn belly fat you have to lose weight overall.
Since asparagus can help you lose weight in general this food can also help you lose belly fat once your body wants to lose fat in your abdominal area.
How to eat asparagus for weight loss
There is a wide variety of ways to eat asparagus. Some are better than others for weight loss.
The best ways to eat asparagus for weight loss would be just raw or boiled, potentially with some parmesan cheese if you like that and if it fits within your daily diet. You can also add asparagus to these popular healthy recipes:
Baking and putting asparagus on the grill is also acceptable when it comes to losing weight. In this case you preferably want to use a healthy cooking oil.
There are not a lot of popular recipes with asparagus that are bad for weight loss. An exception to this is pasta with asparagus. Pasta is generally not very filling compared to the number of calories in it.