Asparagus is a herbaceous plant, cultivated everywhere as a vegetable crop, and is botanically related to onions, garlic and leeks. At one time it was the favorite dish of Julius Caesar, Louis XIV, Thomas Jefferson, L.N. Tolstoy. As an ingredient found in De re coquinaria, Apicius is the oldest cookbook. It can be of different shades - white, green, purple, pink. Included in the diet of treatment tables and proper nutrition. It is no less actively used for weight loss - on fasting days and diets.
Is it possible to eat asparagus while losing weight?
Experts recommend eating asparagus to everyone who adheres to a healthy and balanced diet. Whether purchased or grown yourself, it is better to eat it immediately, since during storage it loses its beneficial and nutritional properties. Canned asparagus is inferior to fresh in taste and benefits.
Does asparagus make you fat or thin?
Regular consumption of fresh this product starts the process of losing weight. If you eat 400-500 g of vegetables every day for 20 days, you can get rid of two or three extra pounds. The plant fiber contained in asparagus works for this result. It, like a sponge, cleanses the digestive tract, quickly removes excess liquid, improves digestion, and activates metabolism. The feeling of fullness lasts for a long time, you will not need snacks.
It is also used as a diuretic. The fluid content in tissues and cavities decreases, the skin becomes more elastic, dimples and tubercles in cellulite areas decrease.
What harm
Whether soy is beneficial to the body or harmful is a matter of debate. And the point is that genetically modified organisms (GMOs) are allowed to be used in the production of soybeans.
By choosing any soy product, a person is at risk of receiving a GM product and, as a result, the risk of developing cancer.
In addition, experts do not recommend consuming soy frequently. The restriction is especially strict for children - this can lead to abnormalities during puberty.
Since soy is rich in phytoestrogens (a plant substitute for estrogen), if it is consumed frequently, men may experience signs of a female figure (enlarged breasts and abdomen). Women who abuse soy may have problems with the endocrine system.
Find out the health benefits and harms of soybeans, soybean meat, milk, butter and sauce.
Additionally, excessive fuju consumption may:
- give rise to the development of ulcers (stomach, duodenum);
- aggravate pancreatic diseases;
- cause allergic reactions.
It is not recommended to consume fuju for people with the following problems:
- predisposition to neoplasms arising due to fluctuations in estrogen;
- tendency to form kidney stones;
- cystitis;
- prostatitis;
- polyarthritis;
- worsening gastrointestinal diseases.
At the same time, with reasonable use of soy asparagus, no harmful effects are observed.
Composition of asparagus
The chemical composition of different parts of asparagus differs. Rhizomes and roots contain large quantities of carbohydrates (up to 31%), coumarin, asparagine, steroid saponins, carotenoids, essential oils, and amino acids. Young shoots are a source of aspartic acid, vitamin C, B1, B2, carotenoids; herb - chelidonic acid, saponin, glycoside.
Benefits and harms
Regular consumption of asparagus has a beneficial effect on overall well-being and the functioning of internal organs and systems:
- protects the body from the aggressive effects of external and internal environmental factors;
- calms the nervous system;
- improves the transmission of nerve impulses;
- relieves tension;
- stabilizes blood pressure;
- improves blood circulation;
- strengthens bone tissue;
- reduces the severity of pain;
- increases the functionality of the reproductive system;
- slows down oxidative reactions;
- participates in the formation of new cells;
- slows down the aging process;
- stimulates the work of the heart muscle;
- prevents the formation of cancer cells;
- relieves fatigue, increases endurance and performance;
- normalizes hormonal levels.
In this case, asparagus can harm the body. It is especially dangerous for people with low blood pressure, under the influence of which acute vascular insufficiency can develop. Eating asparagus can aggravate the course of gastric and duodenal ulcers, cystitis and prostatitis, and provoke exacerbations.
Calories, proteins, fats and carbohydrates
Fresh asparagus is a low-calorie product: 21 kcal per 100 g of product. The protein content is 1.9 g, fat - 0.1 g, carbohydrates - 3.1 g per 100 g of raw vegetable.
Small subtleties
Before boiling the vegetable, it is carefully “tied” into a bundle, which consists of 10 stems. Then the asparagus is placed in a tall saucepan and some water is poured into the container. After this, you can add a small amount of sugar, salt, butter or a few slices of lemon.
Look at the same topic: What difficulties may arise when dieting on barley porridge?
Cooking time directly depends on the type of vegetable. White asparagus should be cooked for about 10 minutes, green asparagus for about 3 minutes.
How to eat asparagus for weight loss
When losing weight, you can eat asparagus fresh or after heat treatment. The product is baked, boiled, stewed. Canned vegetables or those cooked in vegetable oil are less useful. The vegetable is most often used as one of the ingredients in salads or served as a side dish for meat, various cereals, added to soups, and eaten as an independent product between main meals.
Asparagus is frozen and canned. Regardless of the cooking method, when prepared correctly, asparagus turns out tasty and healthy.
Rules of use
To achieve results, it is important not only to include asparagus in the menu, but also to completely review the daily diet and, if necessary, change eating habits. Nutritionists advise consuming asparagus in amounts of 400 to 500 g per day for several meals.
To lose weight, you need to eat the vegetable regularly for three weeks, then take a break and, if necessary, repeat the diet program to achieve a comfortable weight.
To lose weight, it is important to exclude salt, spices, mayonnaise, fatty foods, fried foods, pickles, smoked foods, baked goods, confectionery, alcohol, sweet carbonated drinks and other foods that can make you gain weight.
It is necessary to drink more fluids; in addition to water, vegetable and fruit juices, green tea, and compotes are allowed. You need to eat often up to 5-6 times a day in small portions, the last meal no later than 18.00. And most importantly, a positive result can be achieved by combining proper nutrition with physical activity.
Young and fresh shoots have a more pleasant taste, so they are more often used in cooking. Before cooking, remove the leaves and the hard part (you can freeze it and use it to make soup).
Tie the peeled asparagus into a bunch of 8-10 stalks, place in a pan filled with a small amount of water, so that the tops are not immersed in water. The asparagus is denser at the base, so while it is cooking, the tops will have time to steam.
Add a little vegetable (butter) oil, salt and sugar to taste, and the juice of half a lemon to the water. Cook over low heat: for 2-3 minutes for the green variety, and 10-15 minutes for the white variety. Check the degree of readiness with a toothpick: the stems inside should remain crispy.
You can use a steamer to cook asparagus. The vegetable is cooked for 5-7 minutes (depending on the variety).
Advice. After cooking, rinse the asparagus under cold water to preserve its delicate aroma and shine.
Recipes
Asparagus salad with spicy sauce
Ingredients:
- 6-8 asparagus stalks;
- 3-4 medium tomatoes;
- 10 g pine nuts;
- 1 tbsp. l. balsamic vinegar;
- 1 tbsp. l. olive oil;
- 1 tsp. mustard.
Recipe:
- Steam the asparagus.
- Cut the tomatoes into large cubes.
- Roast pine nuts in a dry frying pan.
- In a separate container, mix vinegar, mustard and vegetable oil.
- Place the ingredients in a plate, pour over the sauce, and stir.
If desired, you can decorate with greenery. Best served chilled.
Stewed asparagus
Rinse 300 g of asparagus under running water, remove leaves and hard base. Heat 1 tbsp in a frying pan. vegetable oil (can be replaced with flaxseed, corn, olive), add asparagus, simmer covered for 3-5 minutes. At this time, chop a couple of cloves of garlic, mix with 2 tsp. vinegar and 3 tbsp. l. water.
Add the mixture to the asparagus and simmer over low heat for 10 minutes. Add salt to taste 2-3 minutes before cooking.
Asparagus with strawberries and chicken breast
Ingredients:
- 100 g asparagus;
- 150 g chicken breast;
- lettuce leaves;
- 8-10 strawberries.
For dressing: 2 tbsp. l. natural yogurt, 1 tbsp. l. low-fat cottage cheese, 1 tbsp. l. lemon juice.
Recipe:
- Boil asparagus until tender, rinse with cold water, remove remaining water with a paper towel.
- Bake the chicken breast in the oven in foil without adding spices or vegetable oil. Cut the cooled meat into cubes.
- Cut the strawberries in half.
- Place strawberries, meat and asparagus in a salad bowl, add sauce and stir.
Use in cooking
Asparagus soybean is especially popular in Asian countries. The Chinese most often consume dried fuju, while the Japanese, on the contrary, prefer fresh. Basically, this ingredient is a snack or its component, but the most prized is fuju, soaked in soy sauce. Chinese noodles are also prepared using this component.
Dried fuju also needs preliminary preparation before use. It must be soaked in water so that the fibers are saturated with liquid. Reconstituted fuju acquires a delicate taste and elastic consistency.
Asparagus can be prepared as an independent dish or as a snack. Fuzhu lends itself well to cooking, frying, and is also used in soups, hot dishes, and salads.
Thus, soy asparagus is a healthy product, and various ways of consuming it will diversify the menu and enrich the body with the substances necessary to maintain health.
Reviews of those losing weight
Asparagus as a means of losing weight has received many positive reviews, primarily due to its simplicity: you can use a variety of recipes and prepare any dishes.
An equally important point is the pleasant taste and affordable price (average cost per 1 kg is 350 rubles). Negative statements are associated with a lack of effect and only in rare cases with the occurrence of adverse reactions in the form of allergies.
Marina Kotova, 39 years old: “I would like to immediately note the incredible taste of asparagus: juicy, crispy, with a sweet aftertaste, somewhat reminiscent of young green peas, only tastier. I cooked asparagus on the grill, I could bake it or stew it under the lid. I ate 200-300 g per day for a month. Additionally, I followed a healthy diet and exercised. The result is minus 4 kg in 30 days. At the same time, I would like to note that my overall health has improved, the appearance of cellulite has decreased, and my performance has increased. Now asparagus will always be in my diet, which I advise you to do too.”
Istratova Ksenia, 25 years old: “A tasty product, but absolutely useless for weight loss. After three weeks of daily use, my weight decreased by 200 g. My opinion is that if you want to lose weight, you need to exercise and eat healthy food. Just eating asparagus without exercise will not help normalize weight.”
Larisa Prilutskaya, 56 years old: “Asparagus has been in my diet for a long time. I regularly make soup, salads with it, and just bake it with cheese. Very tasty and healthy. It has a beneficial effect on the general condition of the nervous system, heart function, and gastrointestinal tract. I can’t objectively assess its usefulness for losing weight, but from personal experience I can say that my weight is constant, extra pounds do not appear. I eat a vegetable at least once a week.”
Beneficial properties for weight loss
Regular consumption of sprouts helps normalize high blood pressure, helps with diabetes, anemia, cystitis, gout and dropsy. Asparagus has a positive effect on liver function. In case of intestinal disorders, the vegetable should be eaten with caution.
White asparagus is most often consumed when losing weight, but it is much more expensive, so it is not so in demand. Growing such asparagus is more difficult - it is cut off even before pecking, so that the branches do not have time to acquire a green color and remain more delicate in taste. Green sprouts are most often found on counters. They are collected in early May for consumption. In terms of beneficial properties, they are no different from the white variety. Pink asparagus is more beautiful, but slightly bitter.
All types of asparagus help fight excess weight due to the large amount of fiber, which acts in the intestines as a sorbent and removes toxins. At the same time, the body is saturated with useful microelements and vitamins.
Korean asparagus salad recipe
To prepare it you will need: half a kilo of dry asparagus, 3 large carrots and garlic cloves, 100 ml of vegetable oil, 2 tbsp. l. vinegar and soy sauce, a teaspoon of salt, a tablespoon of sugar and half a teaspoon of red pepper.
While the asparagus is soaking, peel and grate the carrots on a fine grater and crush the garlic with a press. After this, cut the finished asparagus into slices, sprinkle it with pepper and garlic, and stir. After this, heat the oil, pour it over the asparagus and add all the other ingredients. Place the marinated asparagus in the refrigerator for 2 hours, after which it can be served.
Recipes
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Korean asparagus (80 kcal)
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Grate the onion into half rings and grate the carrots for Korean salad. Fry them in olive oil. Press 3 cloves of garlic. Wash, peel, and divide green asparagus shoots (200 g) into pieces of the desired size. Mix the ingredients. Pour them with pepper and soy sauce (1 tablespoon each). Salt, pepper - as you wish. To stir thoroughly. Cool.
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Pickled asparagus (16 kcal)
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Wash 2 kg of white asparagus, pat dry with a paper towel, and peel if necessary. Place in a dense layer in half-liter jars 3/4 full. In each - a clove of garlic. In a saucepan, mix 3 cups of water, 2 cups of 5% vinegar, 10 g of dry pickling spices, 20 g of salt. Boil. Pour into jars and place them in a water bath for a quarter of an hour. Twist. Leave in a warm place for a day. Send to a cold place (basement, refrigerator). After 2 weeks you can eat.
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Asparagus cream soup (72 kcal)
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Grind 60 g leeks and 20 g regular green onions. Press 2 cloves of garlic. Wash, peel and cut 500 g of purple asparagus into small pieces (about 2.5 cm each). Fry green onions in olive oil, add garlic and asparagus to it. Pour in 600 ml of strong vegetable broth. Add leeks, 20 g of chopped lemon peel just removed. Boil. Keep on low heat for a quarter of an hour.
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Remove from the stove, leave covered for 10 minutes. Add 100 ml of ten percent cream, 20 ml of lemon juice. Beat for 3-4 minutes in a blender at maximum speed. Salt, pepper - as you wish. Boil. Garnish with Tahini paste (40 ml) and curly parsley or chives.
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Asparagus is a vegetable crop that, when consumed correctly, is useful not only for weight loss, but also for health in general. When creating a menu for your next diet, don’t forget to include it in your diet: both your body and your figure will only thank you for it.
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Soy asparagus is a favorite snack among fans of Chinese and Japanese cuisine, as well as sushi fans. It has a special taste and high calorie content. It can also be useful if prepared correctly. But can it be compared with regular asparagus?
Recommendations
Which variety to choose
Distributed in Germany. Pleasant to the taste, soft, tender. Expensive. It is not considered a dietary variety, as it contains a lot of sugar compared to others. Therefore, it is better not to use it for weight loss. If there are no other options, do not forget to remove the film from the shoots before cooking.
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- Green
Distributed in Great Britain. It has a bright, original taste. The richest in vitamins and antioxidants. Ideal for weight loss.
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- Purple
The rarest variety. It is difficult to find, so it is better not to count on it when losing weight. But even if you come across it, don’t rush to buy it. It has an unusual taste mixed with bitterness, so many people simply don’t like it.
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- Soy
The cheapest and most accessible, used in oriental cuisine. However, it has nothing to do with gardening. When soy milk boils, a hard foam forms on the surface. It is removed, dried and cut into asparagus shoots. The calorie content of this product is as much as 400 kcal, and it does not have any beneficial properties for health and figure. But it worsens the functioning of the pancreas and gastrointestinal tract and increases blood pressure.
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Criterias of choice
Signs of a high-quality and fresh product:
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- closed arrows at the tips of the shoots;
- stems are hard;
- absence of side branches on the main stem;
- no smell;
- no condensation;
- clean shoot without stains or damage;
- round form.
