Vegetables are rich in vitamins, minerals, and other important nutrients. In addition, most are low in calories and high in fiber, which makes them ideal for all diets and in particular those low in calories. The best thing is that they have properties that promote physical and mental well-being, helping to prevent and treat certain types of diseases.
But whether you want to lose weight, to get in shape or to manage chronic conditions like diabetes and high blood pressure. Adding low-calorie vegetables to our diet and reducing the consumption of red meat and processed foods will help us achieve the goal. This is how there is a wide range of low-calorie vegetables that we can take advantage of as part of a complete and balanced diet.
Let’s discover then which are the best low-calorie vegetables that we should add to our daily diet. Above all, if we are going to lose weight in a healthy way.
1. Broccoli
This vegetable is a great source of calcium, phosphorus, magnesium and zinc, making it ideal for strengthening bones and preventing osteoarthritis. On the other hand, zeaxanthin and beta-carotene mainly contained in its leaves. As well as vitamin B2, and vitamin A make broccoli an excellent guardian of sight
However, the biggest other point in its favor is that it is one of the best low-calorie vegetables. Being used for it in vegetarian meals and even together with any meat protein. This cruciferous vegetable is considerably low in calories, and according to USDA data it contains only 34 calories per 100 g, along with high amounts of vitamin C and dietary fiber.
2. Cauliflower
Cauliflower is primarily a good source of vitamin K, protein, thiamine, riboflavin, niacin, magnesium, and phosphorus. But also fiber, vitamin B6, folic acid, pantothenic acid, potassium, and manganese. Without a doubt, this other cruciferous vegetable that we can include in a low-calorie diet, being popular in low-carbohydrate diets such as the ketogenic diet.
The contribution of this vegetable is 25 calories for each 100 g serving according to USDA data.
3. Cabbage
Both cabbage and crucifers in general are known for their content of vitamins C and K, folic acid, potassium and magnesium. In addition, because it is rich in fiber and potassium, and low in sodium, it is highly recommended for people suffering from hypertension, constipation or high cholesterol.
Cabbage, or patta gobhi as it is known, contains the same amount of calories as cauliflower, but is slightly higher in fiber. Cabbage can be cooked in soups, broths and we can even add it to sandwiches and salads.
4. Carrot
The carrot is one of the healthiest foods that exist. It is a source of fiber, so it is a natural laxative and prevents constipation. It is rich in various nutrients such as Vitamin A and Carotenoids. In addition, it provides us with minerals such as potassium, phosphorus, magnesium, iodine and calcium.
Not forgetting that it also contains Vitamin B3 (niacin), Vitamin E and K and folates. And being a vegetable with a high water content, it is a diuretic and very useful for those with urination difficulties.
But we cannot leave out that it is one of the best low-calorie vegetables. The carrot or gajar is considered a superfood and it is possible to use it in countless recipes, from juices to soups. Or it can be eaten raw and/or included in salads. Because it only contains 41 calories per 100 grams (according to USDA data), as well as negligible fat and cholesterol.
5. Spinach
Spinach is a source of vitamin A, C, K and folic acid, also rich in iron and calcium. All important elements to cure gastritis and gastric ulcers. Apart from that, Vitamin K and other minerals such as manganese, copper, magnesium, zinc and phosphorus also help in the retention of calcium in the bones and the building of strong bones.
Spinach is one of the most nutritious green leafy vegetables, and a healthy addition to any diet. Well, according to data provided by the USDA, a 100-gram serving only contains 23 calories. And the best thing is that it can be added in salads, soups, pasta and even smoothies, in addition to containing protein, as well as several vitamins of group B.
6. Cucumber
Besides being a super refreshing alternative to eat in summer, it is an important source of vitamins A and C, carbohydrates, protein and essential minerals. To take full advantage of its properties, it is advisable to consume the cucumber without peeling, since its skin contains a lot of fibre.
This vegetable, composed mainly of water, is the king of hypocaloric foods. It contains only 15 calories in a 100 gram serving (according to USDA data), so we can eat as much as we want. Due to its subtle flavour, it can easily be included in our diet in the form of salads or sandwiches. It also contains good amounts of potassium.
7.Sweet Peppers
Sweet peppers can generally be found in red, yellow or orange varieties. This vegetable has a significant caloric intake, a lot of water, fiber and low fat content, making it ideal for weight loss diets.
In addition, it contains vitamins E, A, B1, B2, B3, B6 and vitamin C in greater amounts than citrus fruits. As well as several minerals including phosphorus, magnesium, potassium and calcium. While the antioxidants present in peppers include capsanthin, quercetin and lutein (especially in the green variety), which protect vision.
Although sweet peppers are arguably the most underrated when it comes to low-calorie vegetables. We must tell you that according to USDA data, a 100 gram serving of bell pepper contains only 20 calories. While the same serving also contains almost 5g of fiber and high amounts of vitamin C.