Celery often goes underappreciated as a versatile vegetable. It can be paired with hummus, adorned with peanut butter, tossed into salads and smoothies, or savored on its own for a satisfying, crunchy snack. Regardless of how you choose to enjoy celery, it proves to be a nutrient-packed snack choice that merits inclusion in any weight loss diet plan. That's why we sought insights from Destini Moody, RDN, CSSD, LD, a registered dietitian and sports dietitian at Garage Gym Reviews, to shed light on how incorporating celery into your diet can aid in weight loss and maintenance.
However, the benefits of consuming celery extend beyond weight management. Research indicates that the antioxidants present in celery can enhance heart health by lowering high blood pressure and assisting in blood sugar regulation. Additionally, other studies suggest that celery's anti-inflammatory properties may contribute to reducing the risk of conditions such as cancer, heart disease, and diabetes.
Can Eating Celery Help You Lose Weight?
Celery is considered nutrient-dense, offering substantial nutritional benefits without an excessive calorie load. As per the USDA, a single medium-sized celery stalk contains roughly 23 calories. Moreover, celery boasts a notably high water content, ranging from 90% to 99%, and serves as an exceptional source of both soluble and insoluble fiber. This fiber content aids in satiety, helping to curb overconsumption.
Moody emphasizes, "Incorporating celery into a weight loss regimen, whether as an ingredient in wholesome recipes or as a standalone snack, proves to be a valuable support for weight management."
5 Ways Eating Celery Can Help You Lose Weight:
With the understanding that celery can assist in weight loss, let's delve into five compelling reasons why it serves as a valuable inclusion in a balanced and healthful diet, as outlined by Moody.
1) It Contains Few Calories
Celery stands out as a weight-loss-friendly vegetable, primarily attributed to its exceptionally low calorie content. With virtually negligible calories, it grants you the pleasure of a gratifying crunch without undermining your weight loss endeavors. This renders celery an exceptional option for individuals striving to shed excess weight while relishing a revitalizing and guilt-free snack.
Moody explains, "A one-cup serving of chopped celery comprises a mere 16 calories, making it highly improbable for weight gain to result from consuming substantial quantities of celery."
2) A Healthier Snack Option
Celery's innate crispness and hydrating qualities render it a gratifying substitute for less nutritious snacks such as chips or sugary treats. Incorporating celery into your snack repertoire represents a health-conscious decision that can bolster your efforts in weight management.
Moody highlights the benefits, stating, "Given its remarkably low calorie content, celery proves to be an excellent replacement for snacks that might have previously been higher in calories, like granola bars or potato chips. Additionally, opting for celery instead of tortilla or pita chips as a vehicle for your favorite dips and sauces is an effective approach to reduce calorie intake during snacking."
3) It Bulks Up Meals
Celery's abundant water and fiber content contribute to meal volume without an influx of extra calories. This translates to the ability to relish more substantial servings and experience a heightened sense of satiety, curbing the urge to overindulge. Consider incorporating celery into salads, stir-fries, or as an accompaniment to your main courses to amplify meal volume and enhance the feeling of fullness.
Moody suggests, "Integrate celery into dishes like soups, stews, and salads to augment meal size without the calorie increase. This approach yields low-calorie yet gratifying recipes to complement your weight loss regimen."
4) It's Rich in Fiber
Fiber plays a pivotal role in promoting prolonged satiety and enhancing digestive health—two essential elements of sustained weight management.
"Anyone who has enjoyed celery is familiar with its resilient fiber content, and these fibers don't break down rapidly," Moody clarifies. "This is advantageous for individuals aiming for weight loss, as it decelerates gastric emptying, ensuring that your stomach remains satisfied for extended periods, preventing excessive eating throughout the day."
5) It Helps You Stay Hydrated
For individuals striving to achieve their weight loss objectives, maintaining proper hydration is of paramount importance. Celery emerges as an excellent choice for a snack due to its substantial water content, making it ideal for those seeking to shed excess pounds.
Moody underscores the significance, noting, "Research has indicated that the body can sometimes confuse thirst with hunger... Therefore, staying adequately hydrated is essential when managing your weight. High-water vegetables like celery not only help keep you hydrated but also satiate your appetite simultaneously."