Veggies may be good for us, but there’s a reason people joke about “rabbit food” when dining on salad after salad. Those low-cal crusaders can leave you feeling empty if you aren’t loading up on a full spectrum of them. “People tend to lump all vegetables together,” says Simona Hradil, R.D., a sports dietician at CSUN Athletics. But some vegetables have way more filling power than others. We peeked at what the pros put on their plates, and why.
Artichokes
“You’ve probably heard fiber is key to filling you up. One medium artichoke has more than 10 grams of fiber—that’s nearly twice as much as broccoli, the next highest-fiber vegetable!” —Keri Glassman, R.D.
Recipe idea: Artichoke Hummus
Starchy Root Vegetables
“Starchy veggies like potatoes and parsnips get a bad rap, but research shows that the specific kind of fiber they contain, called resistant starch, may actually help keep you full longer and level out blood sugar levels. Obviously, frying them isn’t the way to go, but a baked spud with a little Greek yogurt and fresh herbs can be surprisingly hearty.” —Hradil
Recipe idea: Roasted Carrots and Parsnips
Fennel
“Most plants contain both soluble and insoluble fiber. The former helps slow digestion, and the latter takes up space in your GI tract to make you feel full. One fiber-rich vegetable I like is fennel. You can sauté it, use it as a garnish, eat it raw. It tastes a little like black licorice.” —Hradil
Recipe idea: Pork Chops with Fennel and Apple
Peas
“Peas, while technically a legume, often sub for veggies on your dinner plate, and they have protein as well as fiber for double the satiating quotient.” —Hradil
Recipe idea: Cauliflower with Peas
Beets
“The fact that fiber keeps us full is common knowledge, but water content and flavor are also major contributors to how satisfying a food is. Beets are more than 80 percent water and have incredible flavor. Steamed, sealed beets are perfect to stock your fridge and pantry with for a quick, filling meal.” —Lisa Suriano, owner and founder of Veggiecation®.
Recipe idea: Roasted Beets And Sautéed Beet Greens
Brussel Sprouts
“Personally, I love Brussels sprouts. They’re delicious when roasted with a little olive oil. Put them over quinoa in a bowl aside chunks of roasted sweet potatoes and topped with feta cheese.” —Laura Cipullo, R.D., author of Everyday Diabetes Meals: Cooking for 1 or 2
Recipe idea: Maple-Glazed Brussels Sprouts
