Columbus restaurant guide: Find food near you by cuisine

2 Unexpected Vegetables Nutritionists Recommend To Shrink Belly Fat

As you probably already know, vegetables tend to be weight-loss-friendly. Most vegetables are low in calories and offer filling fiber. Fiber helps to tide you over between meals and decrease those urges to snack. Plus, vegetables have a high water content that increases the volume of the food, which also helps to keep you fuller for longer to reduce fat, specifically belly fat. However, some unexpected vegetables may be more beneficial to your weight loss journey than others.

To learn more about vegetables to eat to help shrink belly fat, we spoke with Pam Hartnett, a registered dietitian, nutritionist, and owner of The Vitality Dietitians. She said that artichokes and asparagus are the best vegetables to eat to reduce abdominal fat. This is because they are both rich in fiber and antioxidants, and they help maintain a healthy gut microbiome to support weight loss. Find out more below!

READ MORE: Dietitians Say You Should Add This One Vegetable To Your Diet For Faster Digestion—It's So Good For Weight Loss!

1. Artichokes

When we talk about superfoods, there are a few obvious contenders that come to mind—walnuts, chia seeds, green tea, quinoa, and kale. But it may be time to add an unexpected vegetable to that list: Artichokes. Whether you're tossing them into your salad, adding them to your omelet, or blending them into a delectable, creamy dip, artichokes are an easy vegetable to add major flavor and health benefits to your meals.

"Artichokes are like gut superheroes, swooping in to defend your gut health and aid in belly fat loss," Hartnett says. "Just as a superhero protects their city from villains, artichokes act as a shield for your gut, helping to fend off harmful bacteria, [fostering] a healthy gut environment, and [supporting] your weight management goals." And, artichoke, which is actually the bud of a thistle, is rich in fiber, especially inulin. Inulin acts as a prebiotic that feeds the gut microbiome.

"Inulin," Hartnett explains, "is a type of carbohydrate that is not broken down by the digestive enzymes in the stomach and small intestine, but instead reaches the colon intact, where it serves as food for the beneficial bacteria. This promotes their growth and activity, helping to maintain a healthy gut microbiome." Artichokes also contain antioxidants and phytonutrients, which, she adds, "have anti-inflammatory properties that promote gut health and support weight loss efforts." Noted!

2. Asparagus

As vegetables go, asparagus is pretty underrated. This mighty green vegetable with its bristly, textured tops and woody stems deserves a lot more attention—because it's both delicious and really good for you. Hartnett tells us that asparagus is a powerhouse vegetable that helps reduce belly fat by boosting your gut microbiome. "Just as a well-fertilized garden yields a rich harvest, asparagus nourishes the gut, promoting the growth of diverse and healthy gut bacteria," she notes.

"It's packed with prebiotic fibers, such as inulin and fructooligosaccharides (FOS), which act as food for the beneficial bacteria in your gut," Hartnett continues. "These fibers are not digested by the body but rather pass through to the colon where they are fermented by gut bacteria, promoting their growth and diversity." A diverse gut microbiome with good bacteria can help promote weight loss and healthy weight management. This is because a healthy gut can help regulate digestion, boost your metabolism, and reduce inflammation.

Hartnett also says that asparagus acts as a natural diuretic. "Excess water accumulation in the gut is a common culprit of bloating.  Asparagus comes to the rescue by promoting increased urine production and flushing out excess water from the body," she raves. "This natural diuretic effect of asparagus can help alleviate bloating, leaving your stomach feeling flatter and more comfortable. It's especially promising for individuals struggling with water retention." By incorporating asparagus into your everyday diet, your gut microbiome can thrive and support your weight loss goals.

The Bottom Line

Besides eating more asparagus and artichokes, Hartnett recommends reducing your sugar intake to shrink belly fat. "Consuming excess sugar can be likened to fueling a fire, contributing to the accumulation of visceral fat around the abdomen. Cutting back on sugar can be like extinguishing that fire, helping to shrink belly fat," she clarifies. "Sugar is often hidden in processed foods and drinks. Excess consumption can lead to insulin resistance and inflammation, both of which contribute to belly fat accumulation. By limiting added sugars in your diet, you can prevent the overproduction of insulin, which can cause excess fat storage in the abdominal area."

So, there you have it: artichokes and asparagus are some of the best vegetables you can eat to help reduce belly fat because they are both rich in antioxidants and fiber. These nutritious (and delicious!) vegetables also boost the gut microbiome—which is associated with healthy weight loss. Next time your stomach's grumbling, try adding these vegetables to your plate!

Easy Vegetable Side Dishes

These easy vegetable side dishes are perfect for pairing with just about any meal! There's something for everyone, including family friendly options!

In this post we'll cover some cold vegetable side dishes, kid friendly vegetable side dishes, veggie side dishes, and green vegetable side dishes! There's so much to cover, you'll love how easy it is to make tasty sides that are a varried and simple.

Making side dishes doesn't have to mean the same old boring veggies from a can or a bag! We will also discuss frozen versus canned vegetables for these recipes and the benefits / drawbacks to each.

© Provided by MoneywiseMoms Pin showing the finished vegetable side dish recipes

This post contains affiliate links. That means that if you make a purchase after clicking on a link, I earn a small commission at no extra cost to you.

Are there any cold vegetable side dishes?

There are some great cold vegetable side dishes on this list. There's some options that you can use for summer parties and family gatherings, backyard BBQ's and more.

The great thing about cold veggie side dishes is that you can serve them without needing to heat them up. You can use them for lunches on the go, dinners on evenings when you have sporting events, and more.

Do you have any kid friendly vegetable side dishes?

Almost all of these easy vegetable side dishes are kid friendly. You can serve them up with your favorite source of protein like grilled chicken, pork chops, or even something simple like sausages or burgers.

These kid friendly vegetable side dishes are great because everyone will eat them without complaint. Another awesome option is adjusting them to suit your needs. If you have allergies or a strong aversion to any of the ingredients these recipes are pretty flexible so you can make changes where needed.

Subscribe Loading…

Thank you!

You have successfully joined our subscriber list.

© Provided by MoneywiseMoms Featured image showing roasted vegetable side dish recipe Should I use frozen or canned vegetables for these recipes?

Making vegetable dishes with frozen or canned vegetables will change the results. Fresh veggies are also an option but you will need to follow each recipe for them to come out properly.

When cooking with frozen vegetables you get a better texture and they do often retain more of their natural flavor, have less sodium, and you can find them just about anywhere. They're also easy to store and keep on hand for long periods of time.

© Provided by MoneywiseMoms Another image showing vegetable side dish recipes

Canned vegetables have their merits as well. They retain a lot of their nutritional benefits as well as their consistency. Canned vegetables can also be stored for a very long time and are the least expensive option.

When it comes to choosing your vegetables just be sure to consider the cooking times. Canned vegetables will take much less time before they are overcooked and deteriorate in your recipes. Fresh veggies will take the longest and frozen vegetables may need to be thawed or partially cooked before you use them in side dish recipes!

Green vegetable side dishes:

There are plenty of green vegetable side dishes on this list for you to choose from! Adding green vegetables to your diet is a great way to boost your overall wellness. The nutritional benefits are many and with these delicious side dishes it's easy to get everyone in your family eating better.

Adding green vegetables to your diet doesn't have to mean green drinks and bland salads. These recipes will show you some great ways to add green vegetable side dishes to your meal plan rotation with ease.

© Provided by MoneywiseMoms These easy vegetable side dishes are perfect for pairing with just about any meal! There's something for everyone, including family friendly options! Looking for more great recipe collections to check out?

Here are some other recipe collections that we think you'll enjoy. There are so many awesome recipes in these posts which means you can quickly and easily fill up your meal planner for the week or the month.

Meal planning is easy when you have so many awesome recipes to choose from. I also like to reference these collections when I feel like we're getting into a rut with our usual meals. If I feel like our options are getting boring or repetitive we can always pull some of these and mix it up a bit.

Vegetable Side Dish Recipes:

Vegetable Side Dishes

Roasted Spaghetti Squash

Making this roasted spaghetti squash with parmesan and parsley could not be easier! It's easy, delicious, low carb, and perfect for even busy weeknight dinners! 

Get the Recipe Baked Acorn Squash

This baked acorn squash recipe is simple, wholesome, and delicious! If you've never tried squash before, this is a great recipe to start with!

Get the Recipe Mexican Street Corn SaladElote Salad

You don't have to travel to Mexico to enjoy the flavors of Elote! You can get all the delicious flavors and textures right here in this Mexican street corn salad recipe. My elote salad recipe is quick, easy, and bursting with flavor. Makes a great side dish and stands out at any party or backyard BBQ! 

Get the Recipe Roasted Broccoli and Cauliflower

Roasting vegetables with garlic and olive oil gives them amazing flavor as well as a crunchy texture. This Roasted Broccoli and Cauliflower will become your favorite way to prepare them.

Get the Recipe Balsamic Roasted Asparagus

Balsamic Roasted Asparagus has a crisp texture and layers of flavor. It's an easy side dish for your holiday table!

Get the Recipe Delicious Corn Salad With Bacon

Looking for a new way to serve up some vegetable side dishes? This delicious corn salad with bacon is quick, easy, and delicious. The whole family will love this easy vegetable salad. It's a great picnic recipe as well.

Get the Recipe Homemade Mashed Potatoes Recipe

These easy and delicious homemade mashed potatoes are great with any main dish. Learn how to make mashed potatoes from scratch the easy way!

Get the Recipe Cheddar Bacon Ranch Smashed Potatoes

These cheddar bacon ranch smashed potatoes are so delicious and indulgent. A family friendly side dish recipe that is easy to make and tastes great! These ranch smashed potatoes will be a fast favorite for anyone who gives them a try! 

Get the Recipe 5-Ingredient Red Potato Salad

Need a super easy recipe for your next barbecue or potluck? How about this 5-Ingredient Red Potato Salad!

Get the Recipe Roasted Red Potatoes with Rosemary

These roasted red potatoes with rosemary are deliciously simple. They're one of my favorite oven roasted red potatoes recipes!

Get the Recipe Twice Baked Potatoes Recipe

This easy twice baked potatoes recipe is perfect for an easy dinner recipe. These twice baked potatoes with bacon are indulgent and tasty. A perfect recipe for something a little different that isn't super time consuming!

Get the Recipe © Provided by MoneywiseMoms Another pin showing the finished vegetable side dish recipes

The post Easy Vegetable Side Dishes appeared first on Moneywise Moms.

Is A Potato A Vegetable? There's No 'straightforward Answer,' Says Nutritionist

Whether or not a potato is a vegetable depends on who you ask.

Back in 2011, nutrition experts at the Harvard T.H. Chan School of Public Health worked with researchers at Harvard Health Publications to create an eating plan for optimal health.

Harvard's Healthy Eating Plate — or the "Harvard Diet" — suggests you prioritize vegetables and fruits for half of each meal. The other half should optimize whole grains and healthy proteins.

But if you're following this plan, you might want to consider cutting potatoes out of your diet entirely.

"A potato is not a vegetable from a nutrition point of view," Lilian Cheung, lecturer of nutrition at the Harvard T.H. Chan School of Public Health, tells CNBC Make It.

"Potatoes almost behave like a refined carbohydrate. It increases your blood sugar."

Harvard's school of public health compares potatoes' effects on blood sugar to that of a can of cola or a handful of jelly beans. Research also suggests the starchy tuber may be responsible for an increased risk in obesity and diabetes.

But not all nutritionists share the same sentiment about potatoes.

Is a potato a vegetable?

Potatoes should absolutely be considered a vegetable, according to Felicia Porrazza, a registered dietitian nutritionist based in Pennsylvania.

"Thinking about what a vegetable really is, a potato does fall under that. It's just a starchy one," says Porrazza. Vegetables are "the edible portion of a plant," she adds, and tubers like potatoes fit that description.

Botanically, potatoes are only vegetables because there isn't any other category for them, says Dr. Qi Sun, associate professor in the departments of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health.

But, "for us [at Harvard's school of public health], vegetables mean healthy plant-based foods," says Sun.

"You can't call a potato a healthy type of vegetable."

But it's worth noting that potatoes are complex, Porrazza adds. They can raise your blood sugar levels, but they also have great nutrients in them like potassium, fiber and vitamins C and B6.

I wouldn't necessarily consider it a vegetable like you would consider something else a vegetable, but I would more classify it as a starchy plant-food.

Diana Ushay

Registered dietitian

For Diana Ushay, registered dietitian at New York-Presbyterian Hospital and Erica Leon Nutrition, "there's not a straightforward answer," because potatoes are extremely different from traditional vegetables like celery or broccoli.

"I wouldn't necessarily consider it a vegetable like you would consider something else a vegetable, but I would more classify it as a starchy plant-food."

For most meals, a potato should not be the only plant-based food on your plate and should be accompanied by a green vegetable, Ushay adds.

Still, "potatoes are affordable. They do have a lot of nutrients, and we should make space for them in our diet. Just because they're not a 'vegetable' doesn't mean they shouldn't be included."

5 ways to get the most out of what potatoes have to offer

Balancing your plate is the key to avoiding a major spike in blood sugar from starchy carbohydrates like potatoes, says Porrazza. But, how you cook them also matters.

So, put down the potato chips, and heed these potato tips:

Keep the skin on to get more fiber.

Pair potatoes with non-starchy vegetables like broccoli and lean proteins like white fish or tofu.

Avoid processing them down too much with heavy creams and butter. Opt for herbs and olive oil instead.

Don't boil them, unless you plan to also use its broth in your meal, to avoid lowering its nutritional value. Consider steaming them to get a similar texture.

If you enjoy fries, make them from scratch at home.

DON'T MISS: Want to be smarter and more successful with your money, work & life? Sign up for our new newsletter!

Take this survey and tell us how you want to take your money and career to the next level.

---