13 Best Fall Superfoods for Weight Loss
What is a superfood anyway?
"Fruits and vegetables are
protective to health as they're helpful at reducing the risk of coronary heart
disease, stroke, and some cancers. They're also low in calories, which helps prevent
obesity," says Isabel Maples, RDN, spokesperson for the Academy of
Nutrition and Dietetics. While the term "superfood" doesn't have an
exact definition, Maples says dietitians would say it means nutrient-packed—and
lots of fall produce fits that description. You could also count these foods as
functional, she says, meaning there's science behind the fact that they're
better for your body, offering vitamins, minerals, fiber, and antioxidants.
"In addition, if the food you eat is flavorful and satisfying, there is a
good chance you will eat less and consume fewer calories, too," she adds.
And that's the key to dropping pounds.
Check out this list of fall
superfoods for weight loss so you know what to turn to when you want a
satisfying dish featuring new flavors, with few calories and plenty of
nutrients. And check out this list to find out the in-season fruits and veggies for every month of the year.
Apples
This fall fruit staple gets a
good rep for a reason: it contains copious amounts of fiber, the nutrient that
keeps you full and helps with healthy digestion. You also get antioxidants and
a compound called quercetin that fights cancer cells, says Maples.
"For starters, pears are an
excellent source of fiber; just one contains one-quarter of our daily fiber
needs," says Maples. Also, people who eat anthocyanin-rich foods, like
pears, have a lower risk of developing diabetes, according to a Harvard
study of nearly 200,000 men and women. Check the neck of a pear to pick a ripe
one—you'll know it's good if it has just a little pressure, Maples says.
Sweet potatoes
A good source of vitamin A and
iron, sweet potatoes also fight inflammation that can lead to chronic disease.
Maples says to eat the skin to maximize your fiber intake. Eat them (skin and
all) after roasting and adding to a salad, grain bowl, or as a side. Try
these 30 ways to get more fiber in your diet without even trying.
- This plant food HARMS your metabolism & heart
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Of course, you'll see
pumpkin everything come fall, but make sure you're getting the
real thing (pumpkin spice products not included). The fresh produce itself is
where you'll find filling fiber, plus beta-carotene. Try pumpkins roasted,
puréed, canned, or fresh. And then add a little cinnamon for sweetness or curry
for savory.
Parsnips
"Carrot's cousin, only white
and a little sweeter," says Maples. In just one serving of this crunchy
root veggie, you get four grams of fiber, plus vitamin C and copper. Reach for
it when you need a snappy snack.
We're talking about the entire
veggie, from the root (roast it) to the green leaves (sauté them). The nitrates
that naturally occur in beets can lower blood pressure and help you recover
from a workout so you can sweat it out again the next day, says Maples. You
might see runners sipping beet juice after chasing many miles, as one study
found it can stave off exhaustion. Beets also offer these other health benefits you didn't know about.
Pomegranate
This juicy fruit is high in
polyphenols that protect cells from free radicals, while also offering folate
and vitamin C. Studies show the seeds or arils can help control
blood pressure and offer better muscle
recovery post-workout.
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gain
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Packed with lots of fiber and few
calories, make this your pick when you want to shed pounds. In one cup of
florets, you get 100 percent of your vitamin C for the day too, as well as
vitamins A and B6, and potassium, says Maples.
Brussels sprouts
"Brussels sprouts are proud
members of the cabbage family. They are rich in antioxidants that help fight
cancer and they provide fiber and a wealth of vitamins including vitamin C to
help boost immunity, plus vitamin K to help promote bone health and blood
clotting," says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com,
author of Read It Before You Eat It: Taking You from Label to Table.
She suggests making them extra satisfying by roasting them with a drizzle of
honey or maple syrup. Brussels sprouts are one of the 14
veggies you should stop avoiding.
Cut back on the sugar added to
dried cranberries by going for the fresh version (in season in the fall), and
adding them to your salads or oatmeal. Fresh cranberries contain a compound
called proanthocyanidin, which prevents harmful bacteria from clinging to the
bladder wall and causing infection, says Maples.
Spaghetti squash
"These days with so many
people looking to cut carbs, spaghetti squash is a perfect choice for providing
that pasta-like feel with fewer carbs and lots of nutrients," says
Taub-Dix. With each serving, you get fiber, vitamin C, manganese, and vitamin B6
and it contains just 42 calories per cup.
Pumpkin seeds
After you use your pumpkin, save
the seeds, also known as pepitas. Toast them up in the oven and eat as a snack
or a topping for your salad, soup, or oatmeal. You'll get a valuable source of
fiber, phosphorous, manganese, and iron, says Taub-Dix.
Rutabaga
A cross between turnips and
cabbage, Maples says these offer a delicious earthy flavor, especially when
roasted or pureed in a soup. Like other root veggies, rutabaga leaves you with
that satisfied feeling because of their hearty taste and fiber-rich nutrition
profile. These aren't the only superfoods that are best in the fall. If you're not a fan
of these foods, there's still plenty for you to eat!
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