Beans and legumes offer fiber and protein to salads. Chickpeas, according to De Angelis, are the best. "One cup of cooked chickpeas (164 grams) offers roughly 40 to 50% of your daily recommended fiber intake and 12.5 grams of fiber and 14.5 grams of protein." These beans are mainly soluble fiber, which slows nutrient absorption and keeps you fuller longer.
"Soluble fiber feeds your gut flora, promoting beneficial microorganisms," De Angelis says. Chickpeas include protein and fiber, which help you lose weight and feel full. "Protein and fiber are slowly digested, increasing fullness and preventing blood sugar surges," she says. Perfect!
2. Brussels sprouts
Cruciferous veggies add fiber and flavor to salads. Brussels sprouts are excellent. "These little cruciferous veggies are a miracle of nutrients and fiber," says De Angelis. Brussels sprouts include 3.3 grams of fiber per cup and additional elements that aid weight loss:
"They're abundant in vitamins C, K, folate, potassium, and antioxidants," she says. These vitamins are essential for thriving and losing weight. De Angelis recommends roasting brussels sprouts for taste. She adds that adding garlic cloves to the skillet and nice EVOO makes it perfect for a warm salad. Yum!
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Replace carb-loaded croutons with nuts and seeds for salad crunch. De Angelis recommends adding flaxseeds for fiber and weight loss. "Flaxseeds are strong in fiber, protein, phytonutrients, and omega-3 fatty acids, vital for brain and heart health," she explains. "One tablespoon of flaxseeds (7 grams) includes 2 grams of fiber, 1.3 grams of protein, and 1.6 grams of omega-3 fatty acids."
She suggests ground flaxseeds over whole ones to get the most out of this weight loss-friendly nutrient. "If you include them whole, you'll get the fiber advantages but since you cannot chew them, you'll miss all the protein and other nutrients they offer,"