eat vegetablesThis is the command most people have heard since they were old enough to hold a fork, and if you were a parent you would say it to your kids all the time. know Eating vegetables is important, but it’s not something most of us do well. According to the Centers for Disease Control and Prevention, only 10% of adults meet the recommended daily intake of fruits and vegetables.
All vegetables are packed with beneficial nutrients, but low-carb vegetables in particular are a great way to make a meal more filling without significantly increasing the calorie content. They’re full of satiety-enhancing dietary fiber, and they’re the perfect addition to help you build a healthy plate without adding extra calories. small change diet Host of the podcast The Keri Report.
“Vegetables generally fall into two groups: starchy and non-starchy vegetables,” says Stephanie Sassos, MS, RDN, CDN, registered dietitian and deputy director of the Good Housekeeping Institute Nutrition Lab. says. Sassos explains that starchy vegetables typically have more carbohydrates and less fiber than starchy vegetables. I’m here.
I repeat that all vegetables are nutritious. “A diet rich in produce has been shown to help lower the risk of many chronic diseases, from heart disease to certain types of cancer,” says Sassos. It’s packed with essential vitamins, minerals, antioxidants, and fiber, making it an essential part of a healthy diet.” Especially when you want to increase your intake of low-carb vegetables, you’re running out of options. No. Need an idea? How about 15?
“Leafy greens such as spinach, romaine, kale, and collard greens are great sources of antioxidants that help protect the body from free radicals,” says Gans. Free radicals are atoms that damage cells and cannot escape. They’re in air pollution, chemicals, and even the sun’s UV rays. Over time, exposure to free radicals can damage your body’s cells, which can have a negative impact on your health. Consider foods rich in antioxidants, such as some leafy green vegetables. “Dark leafy greens especially provide bone-boosting calcium and heart-healthy folic acid,” Gans adds, citing two other health benefits of this low-carb food.
There’s a reason spiral zucchini has become a popular way to cut carbs in place of traditional pasta. A medium zucchini has only 6 grams of carbs. Guns says squash is an excellent source of fiber that promotes digestive health, and it also contains vitamin C, which supports the immune system.
Another low-carb vegetable that supports your immune system is broccoli. “One cup of broccoli has more vitamin C than one orange,” says Sassos. Pretty impressive, right? Broccoli also contains lutein and zeaxanthin, which are key to eye health, she says. Gans adds that broccoli contains vitamins E and K, both of which can help protect against chronic diseases and illnesses.
Broccoli’s cousin, cauliflower, boasts just as many nutritional benefits without significantly increasing the carbohydrate content of your diet. says Guns.
Mushrooms are truly magical — even the shiitake, button, and portobello varieties alone. He added that vitamin D is essential for calcium absorption.
Whether you enjoy stuffing peppers, marinating them, or mixing them into dips, they’re going to do a great favor for your immune system. Rich in vitamin C. .
Asparagus is a low-carbohydrate vegetable that is particularly good for cardiovascular health and has also been linked to lowering LDL cholesterol. Sassos offers pro tips for keeping asparagus fresh. Wrap the stem ends in a damp paper towel and place in a plastic bag before transferring to the refrigerator. This helps them last longer. That way, you’ll have more time to make roasted asparagus with creamy feta or enjoy vegetables in other delicious ways.
Celery is more than just a vehicle for peanut butter and Bloody Mary garnishes. It’s an ultra-low-carb, low-calorie way to increase your fiber content. Studies have shown that it plays a role in stopping cells from inhibiting their own death,” says Sassos.
With a moisture content of around 96%, cucumbers are one of the most hydrating vegetables you’ll find in the produce section. The hydrating benefits combined with the antioxidant content make it a real beauty food that’s good for your skin. This indicates that the vegetables are the ripest and most nutritious.
“Certain nutrients found in cabbage and other cruciferous vegetables may help prevent certain cancers,” says Sassos. At this point, one scientific study found that Americans from Poland who ate cabbage and sauerkraut regularly had a higher incidence of breast cancer than Americans who did not eat these foods regularly when they were younger. was found to be low.
Avocados are filling but not high in carbohydrates. Half an avocado is about 8.5 grams. “Avocados themselves are free of cholesterol and unsaturated fats. conduct “It may help keep ‘bad’ cholesterol in check,” says Sassos. “Avocados are also the richest known fruit source of phytosterols, important cholesterol-lowering compounds, according to the Hass Avocado Board.” So this is another low-carb vegetable (technically a fruit) that you can add to your heart-healthy foods list.
Brussels sprouts have become a staple in trendy restaurants. Adding it to your meal will ensure you’re getting enough fiber before the main dish arrives. There are only 8 grams of carbohydrates per serving, and eating them regularly supports your digestive system, immune health, and heart health. Look for firm, compact, bright green pieces. Cut an X at the bottom,” says Sassos.
Beets are another low-carb vegetable that’s worth including in your diet, says Sassos. Beets are a particularly good source of potassium, a nutrient important to both heart health and the nervous system. mosquito? Try incorporating them into a fettuccine dish with hazelnuts and goat cheese.
“All vegetables should be part of a healthy eating plan, regardless of their carbohydrate content,” says Gans. We recommend that you try cooking with the method. Then add it to pasta sauces, stews, soups, omelets, or any other dish you like.
Bookmark this list of 15 low-carb veggies highlighted here, and make it a goal to pick and cook one new vegetable each week. Not only does it make your meal more flavorful, but you can increase your intake of fiber and other nutrients in the process.
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Emily Lawrence is a freelance writer and certified health coach. She specializes in her writing on mental health, fitness, healthy food, and social justice issues. Emily spent six years as editor and writer for Well + Good, covering everything from food trends to serious issues like America’s opioid crisis, gun violence, and hospital sexual abuse. Did. She also worked for Seventeen, Elle and Twist magazines. Her work can be seen regularly online in publications such as Forbes, Parade, Shape and The Huffington Post. Emily lives in Raleigh, North Carolina with her cat, Evie.
As a registered dietitian, Stefani Sassos is dedicated to evidence-based nutrition reporting. She keeps up with the latest nutrition research and trends and translates to readers which principles are backed by science and worth incorporating into a healthy lifestyle (and which fads to avoid). She believes in the power of a plant-based diet and is passionate about finding ways to incorporate nutritious produce into her daily meals and recipes.
Keri Gans, MS, RDN, CDN is a Certified Dietitian and Registered Dietitian.she is the author of One Small Change Diet Host of the podcast The Keri Report.As a health food expert, Gans is a regular contributor US News & World Report, shape When forbes health.
Emily Lawrence
Emily is a freelance writer and certified health coach.
