Asparagus & Weight Loss

Weight-loss experts are constantly telling us to add more vegetables to our diet, but they rarely tell us how. To someone who is unfamiliar with the vegetable kingdom, asparagus spears can be quite intimidating. They stand there in the vegetable aisle, looking like the ramparts of a medieval castle or the stockade of a Western fort. Don't be scared. Grab your steamer and saddle up, because asparagus is an excellent food choice for people who are trying to lose weight.

History

Asparagus has been harvested from as far back as the ancient Greeks. A member of the lily family, it was eaten as a vegetable and used medicinally. The oldest surviving cook book in the world, "De re coquinaria, Book III" published in the third century A.D., contains a recipe for asparagus. The Greeks, Egyptians and Romans served the asparagus fresh in season, and then dried it so they did not have to do without in winter.

Nutrients

Asparagus is just as rich in vitamins and healthy enzymes as most dark green vegetables. It contains more than 80 nutrients, including vitamins A, B6, C and thiamin. It also contains folic acid, potassium, dietary fiber and rutin, which is a powerful antioxidant. Asparagus has no cholesterol and is low in natural sodium, which is helpful when you're trying to lose weight.

Weight Loss Benefits

Aside from the low sodium, lack of fat and beneficial nutrients, asparagus contains the amino acid asparagine. This, combined with the minerals in asparagus, results in a natural diuretic, which keeps you from retaining water.

Asparagus also contains folate, which is necessary for a healthy cardiovascular system. This is important for people starting an exercise program.

A carbohydrate called inulin is another point in asparagus' favor. Inulin is a carbohydrate that is digested by the friendly bacteria in your large intestine. This helps keep harmful bacteria from thriving.

How to Buy Asparagus

While asparagus is available canned and frozen, for the maximum benefits, buy it fresh. Look for thin, straight stalks with rounded, deep green or purple tips that are tightly closed. White asparagus is just regular asparagus that was buried so that it couldn't produce chlorophyll. It tastes a little milder than the more familiar green kind. Some places also offer purple asparagus, which has a slightly fruity taste.

Buy a little more than you think you will need, because it shrinks by about half when cooked.

Wrap the ends of any unused asparagus in a wet paper towel and keep it in the refrigerator. Make sure you use it within two or three days.

Asparagus In Your Diet

Asparagus can be eaten hot or cold, cooked or raw, though most people prefer it cooked. It can be steamed, grilled, microwaved, added to soups and stews or served as a side dish. It is particularly good with salmon.

Some people wrap asparagus in bacon or dip it in Hollandaise, though these are not the best choices if you are trying to lose weight.

Don't cook it too long, because it gets limp and slimy if overcooked. Steaming or boiling should take between five and eight minutes. You want it to be tender but not limp.

Though it has no more magical weight-loss properties than broccoli or Brussels sprouts, asparagus has a distinctive flavor and is versatile, which can go a long way toward keeping your diet interesting.