Best Vegan Foods For Weight Loss

By , Jason V., SparkPeople Contributor

Many people opt for a vegan diet as a way of reducing their impact on the environment and to improve their health. Vegetables, seeds, nuts and other vegan foods contain a variety of compounds and nutrients that are often lacking in other foods. Furthermore, most vegan foods are easy to digest and contain plenty of calories to keep the stomach full, the mind nourished and the energy flowing. However, it is important to remember that a calorie is a calorie, whether those calories come from french fries or avocados, and consuming more calories than you burn, even on a healthy vegan diet, can cause weight gain. If you want to lose weight and maintain your vegan diet, try eating these nine foods.  


Beans provide antioxidants, fiber and very little fat. The starches contained within beans are resistant starches, which require additional energy to digest. Furthermore, the possibilities for beans in daily meals remain endless; you can eat garbanzo, kidney, black, navy, pinto, and soy beans. Just remember to eat them in moderation.


Asparagus takes three years to grow, and a single spear contains about four calories. Asparagus is low in calories and high in nutrients such as vitamin A, potassium and fiber.


When it comes to healthy vegetables, few can compare to squash. Squash contains healthy nutrients, low levels of sugar and plenty of water. Squash helps you feel fuller longer without eating hundreds of calories.


In the fall, the lure of pumpkin pie can be hard to resist. However, pumpkins by themselves provide an excellent source of nutrients and flavor. Additionally, coconut milk makes a suitable vegan substitute for cream in pumpkin pie.


Avocados are an excellent source of potassium and antioxidants. A daily serving of avocados contains generous amoutns of monounsaturated fats to keep you full and support healthy hair, skin and nails. Furthermore, antioxidants help protect cells, and avocados send signals to your brain to reduce hunger sensations. The potassium in avocados can also help with constipation and maintaining healthy bowel habits.


Celery adds crunch and texture to any dish, and it can be incorporated into appetizers, meals and snacks to help fill you up. Some enjoy eating celery with peanut butter when trying to lose weight. Additionally, celery is a super low-calorie food with only six calories per stalk.


Oats are an excellent source of fiber for maintaining proper bowel habits. Furthermore, oats contain omega 3s, which improve cholesterol levels and decrease risk for heart disease. Oats contain about 10 percent resistant starch, as well.


Broccoli is another vegetable with high levels of vitamins A and C. Broccoli contains few calories and high levels of fiber, which help keep you fuller longer.



Many know about the heart healthy benefits of nuts, but this tasty snack also makes an excellent addition to meals for flavor and texture. In moderation, nuts can help fill you up with healthy fats. Just make sure to eat them in moderation, as a small 1/4-cup serving can have up to 200 calories!

Always speak with your physician before starting any new diet, especially if you have any severe medical conditions. Otherwise, get ready to satiate your appetite with this wide range of filling, nutritious vegan foods!

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