Delicious super arugula: that’s why arugula is so good for weight loss

Arugula is not only delicious, arugula can also help you lose weight. Here you can find out what the bitter substances in arugula have to do with and what valuable ingredients are in the salad. We also give you tips on how to combine arugula in a delicious way.

The healthy rocket to lose weight

From the weeds on the side of the road to the all-rounder in starred restaurants: the nutty and spicy arugula can no longer be missing from the plate. The salad is not only convincing in terms of taste, the arugula also has a lot to offer in terms of health.

Its bitter substances can have a positive effect on digestion and the cardiovascular system. They can also help you lose weight. In terms of calories, green convinces, because with less than 30 calories per 100 grams you can eat your salad filling.

The bitter substances it contains stimulate the liver, gallbladder and pancreas to produce digestive juices. On the one hand, this makes you feel fuller faster, and on the other hand, it facilitates the digestion of fats.

Another bonus: bitter substances can reduce cravings by inhibiting your desire for sweets.

But what you should not forget: It is not only important if you eat arugula, but also how you eat it.

As a topping on a greasy pizza or a hamburger, the rocket quickly loses its effect. Best eaten as a salad, prepared with a light vinaigrette.

Of course, healthy and hearty toppings like tofu, grilled vegetables or legumes are allowed.

As with all other foods, the same applies here: If you want to lose weight, you must achieve a calorie deficit. That means you are burning more calories than you are consuming. In addition, exercise is always a good complement in relation to a healthy diet.

Calculate your individual calorie requirement quickly and easily with the FIT FOR FUN Calorie Calculator.

Why is arugula so healthy?

Bitter substances serve as protection against feeding the plant. However, they are not only useful for the plant, but also protect the human body by having anti-inflammatory and antibacterial properties.

But arugula can do even more. It contains a particularly large amount of vitamin C, even more than oranges, which is involved in many important metabolic processes.

However, arugula contains not only vitamin C, but also other vital substances such as folic acid, other B vitamins, beta-carotene, iron, magnesium, potassium and calcium, all of which support various metabolic processes and electrolyte balance.

rocket product information
© / created with Canva

The bitter substances it contains stimulate the gallbladder, liver, and pancreas to produce digestive juices and enzymes. They can also minimize the risk of cardiovascular disease.

According to a study, the mustard oils it contains, especially erucin, also have anti-cancer properties.

Reading tip: What vitamins does the body need? A quick overview

Nitrate in arugula

Salad is considered a healthy snack, especially among people who want to lose weight, and you can actually eat as much as you want. However, you have to be a little careful with arugula.

As in other salads, cabbage, spinach, or even beets, arugula can have high nitrate levels depending on the season and growing area.

In contrast to the other vegetables, arugula seems to store nitrates particularly strongly. Stiftung Warentest tested various rocket salads in 2017 and found elevated nitrate levels in eight out of nine.

The nitrate itself is not the problem, but the nitrite formed by the bacteria. If this reacts with proteins in the body, nitrosamines can be produced, which animal experiments have shown to have a carcinogenic effect. According to the WHO, 3.7 mg of nitrate per kilogram of body weight per day is safe for adults.

But why does arugula accumulate nitrate? Low temperatures and lack of light, conditions that occur in greenhouses in winter, inhibit the decomposition of nitrates in the plant. Therefore, lettuce grown outdoors is preferable.

But don’t worry, you can still eat arugula and other greens if you need to. “It is not a good idea to completely do without vegetables due to high nitrate levels, because the positive effects of fruit and vegetables outweigh the risks of too much nitrate,” says Stiftung Warentest.

Storage and preparation of arugula.

When buying, make sure that the leaves look juicy and green. Arugula wilts very quickly, so you can’t store it that long. Wrapped in a damp cloth, it will keep in the fridge for a day or two.

Seasonally you can get arugula between April and October or November. Since the lettuce is also grown under glass, it can be purchased all year round.

Reading Tip: Store Arugula Correctly – It Stays Fresh Longer

Arugula has a spicy and intense flavor. The flavor is reminiscent of watercress and walnuts. Especially in the summer months, the bitterness of the salad is suppressed.

Before eating the arugula, you must wash it well. Pulling out the veins of the leaves can minimize nitrate uptake.

Advice: Especially in winter, lettuce often has a bitter taste. You can minimize the bitterness by briefly holding it under warm water. Bitter substances are also reduced in hot sauces.

prepare arugula
© Liliia Yurkevych / Photography

Arugula is Versatile

Sure, a rich salad always works with arugula. But how about a delicious rocket smoothie? Together with the banana and cinnamon you create a super healthy snack. Don’t worry, you will hardly notice the bitter taste.

Arugula is also great as a topping for pizzas and in pans for pasta or rice. Of course, you should not miss out on a delicious sandwich.

The classic is of course a salad with olive oil, lemon, Parmesan and toasted walnuts. Arugula is also good in dips.

Advice: If the salad is too spicy for you, spice it up with fruit like raspberries or strawberries.

No matter how you prepare arugula, the fat-soluble vitamins can only be absorbed by the body if you eat the salad along with a little oil.

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