Is asparagus a diet product?

Asparagus (asparagus) has long been grown by mankind as a vegetable and medicinal plant. Her sprouts appear in the spring as one of the first and diversify the menu well during a period of lack of vitamins. Asparagus shoots are classified as fat burning foods.

Calorie content and chemical composition of asparagus

The calorie content of 100 g of raw asparagus is only 20 kcal. Boiled or pickled without salt and oil, the product is not very different from fresh.

Nutrition value and BJU 100 g of fresh asparagus sprouts are as follows:

  • proteins - 2.2 g;
  • fats - 0.12 g;
  • carbohydrates - 1.8 g;
  • dietary fiber - 2.1 g;
  • water - 93.2 g;
  • ash - 0.58 g.

Vitamins :Minerals :
  • A - 0.038 mg;
  • alpha-carotene - 0.009 mg;
  • beta-carotene - 0.440 mg;
  • lutein and zeaxanthin - 0.71 mg;
  • B1 - 0.143 mg;
  • B2 - 0.141 mg;
  • B4 - 0.016 mg;
  • B5 - 0.274 mg;
  • B6 - 0.091 mg;
  • B9 - 0.052 mg;
  • C - 5.6 mg;
  • E - 1.22 mg;
  • K - 0.0416 mg;
  • PP - 0.978 mg;
  • betaine - 0.6 mg.
  • potassium - 202 mg;
  • calcium - 24 mg;
  • magnesium - 14 mg;
  • sodium - 2 mg;
  • phosphorus - 52 mg;
  • iron - 2.14 mg;
  • Manganese - 0.158 mg;
  • copper - 0.189 mg;
  • selenium - 2.3 mcg;
  • zinc - 0.54 mg.

Asparagus sprouts contain asparagine, coumarins, saponins and phytosterols, non-essential and essential amino acids, and aspartic acid.

Is it possible to eat asparagus on a diet?

Asparagus shoots are low-calorie foods. They have a lot of potassium, which removes excess water, which also contributes to the slimness of the figure. Dietary fiber cleanses the intestines and dampens feelings of hunger. Thanks to this, it is difficult to recover on such a product, but you can lose extra pounds.

Did you know? Asparagus is one of the top ten foods useful for weight loss along with apples, pineapple, celery, cabbage, kefir, honey, low-fat fish and green tea.

Properties of asparagus for the human body when losing weight

Asparagus is good for the human body, but in some cases it is better to refuse it.


Asparagus consumes sprouts for food. Like all young shoots, they are rich in biologically active substances.

  • The consumption of asparagus sprouts brings the following benefits:
  • improves bowel function, promotes its emptying;
  • contributes to the improvement of microflora;
  • cleanses the human body from toxins and toxins;
  • cleanses the kidneys and bladder from sand, stones and bacteria;
  • has an expectorant effect, and is useful for diseases of the respiratory system;
  • has antiviral and antibacterial effects, but does not suppress beneficial microflora;
  • contains antioxidants and is a cancer prevention;
  • good effect on vision;
  • helps with joint diseases;
  • positively affects the nervous and cardiovascular system;
  • activates the endocrine system;
  • improves metabolism and promotes weight loss;
  • beneficial effect on appearance.

Harmful properties and contraindications

Asparagus acid in asparagus can give urine the smell of hydrogen sulfide. There is no need to worry about this phenomenon.

Contraindication for the consumption of asparagus sprouts is only individual intolerance to this product and exacerbation of digestive diseases, diarrhea.

Medicine ambiguously refers to the consumption of asparagus with urolithiasis, since this product can contribute to the accumulation of calcium oxalates. On the other hand, it is a diuretic that removes salts.

Important! If there are problems with water-salt metabolism and the presence of salts, it is better to consult a specialist on the introduction of asparagus in the diet and its active consumption.

What asparagus is better for weight loss?

There are several types of asparagus on sale - white, green and soy. Consuming white or green sprouts, they lose weight, and on soy asparagus they get fat.

Deeply planted asparagus sprouts under the ground will be white, just sprouted - purple. And after germination in the sun, they begin to turn green.

Different types of asparagus have their own weight loss benefits.


White asparagus shoots are very much appreciated by the Germans. So that the sprouts do not immediately turn green, the hilling of the plant is carried out. White sprouts are more tender and nutritious. Before consumption, they are peeled.


Green sprouts of asparagus are preferred by Italians and English. It turns green through photosynthesis and chlorophyll staining. She has more vitamins and antioxidants, a more pronounced taste.


The soy product has nothing to do with asparagus. These are foams made from soy milk. They are called soy asparagus, the Chinese call "fuju", and the Japanese - "yuba." It can be dried or eat fresh.

Did you know? Asparagus is the growth leader among vegetables. Under favorable conditions, in one day it can grow up to 20 cm.

Like any soy product, soy asparagus is very high in calories - about 100 kcal per 100 g. In addition, it is consumed with various sauces that increase calorie content. You won’t lose weight on such a product. However, it should be noted that it contains a lot of protein, and it is well suited as its source for vegetarians.

How Asparagus Works in Overweight Management

Due to its low calorie content and high nutritional value, asparagus is used in many diets to reduce weight . This product contains few calories and a lot of vegetable easily digestible protein. A large amount of fiber improves the digestion process and removes toxic elements, helps against cellulite.

In addition, this product has a diuretic effect and helps to remove excess fluid from the body, which is also very important when losing weight. An element such as asparagine promotes the activation of metabolic processes and the burning of body fat.

Important! Only asparagus cannot carry out a full-fledged process of cleansing the body. Nutritionists recommend cleansing the body before any diet .

Asparagus shoots have a positive effect on the emotional state, they reduce nervousness from the process of losing weight. A fiber-rich product also dulls hunger. Asparagus helps to clear the digestive tract, liver and kidneys, which is also important with diets for weight loss.

The main rules of the asparagus diet

Asparagus shoots for weight loss can be included at any meal, including for snacks, as well as at night. Useful for fighting extra pounds and decoction of this product. Do not get too carried away with this vegetable, but using the menu for weight loss as a side dish will not even hurt. Asparagus in harmony with other vegetables (potatoes, carrots, cucumbers, tomatoes, cabbage), chicken or turkey fillet, boiled fish, eggs, cheese.

Asparagus prolongs satiety, thereby reducing appetite

In cooking, including diet, young and fresh shoots should be taken. They can be steamed, fried, stewed, boiled. This product is great for freezing for the winter. During processing, it retains most of its beneficial properties and substances. Before cooking, asparagus sprouts are cleaned from the middle to the bottom, and after they are cut off the base. Cut solid parts of the bases can be used to make vegetable soups.

Did you know? Asparagus sprouts are an aphrodisiac. In France, there was a tradition according to which the newlyweds ate before the wedding night eating dishes with it.

To fight extra pounds, it is better to cook asparagus for a couple or boil. Boil green asparagus for 2–4 minutes, but white about 12–15 minutes. Steamed green shoots are prepared for 5 minutes. After cooking, they are poured over with cold water so that they are shiny and have a pleasant smell. Then the stems are dried on a towel.

For weight loss, asparagus does not need to be consumed with fatty sauces. To reduce weight, it is also necessary to sharply limit flour, fatty and fried foods. Eat plenty of vegetables, fruits, lean meat and fish. Eating should be at least 5 times a day in small portions. Drink at least 2 liters of fluid per day. This vegetable should be on the menu 2 times a day.

Read also about the main properties of asparagus officinalis. Asparagus contributes to weight loss, but asparagus sprouts should be consumed, not a soy product. In this case, one should not rely only on it, but one should also adhere to dietary nutrition in general and a healthy lifestyle.

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