The vegetables They are rich in vitamins, minerals and other important nutrients. Plus, most are low in calories and high in fiber, making them ideal for all diets, particularly low-calorie ones. 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. Add vegetables low calories to our diet and reducing the consumption of red meat and processed foods will help us achieve the goal. Thus, there is a wide range of vegetables low in calories that we can take advantage of as part of a complete and balanced diet.
Let’s find out which ones are the best. vegetables low in calories that we should add them to our daily diet. Above all, if we are going to lose weight in a healthy way.
Top low-calorie vegetables
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, the zeaxanthin and beta-carotene contained mainly 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 vegetables low in calories. Being used for it in vegetarian meals and even together with any meat protein. This cruciferous vegetable is remarkably low in calories, containing only 34 calories per 100g according to USDA data, along with high amounts of vitamin C and dietary fiber.
2. Cauliflower
Cauliflower is primarily a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, and phosphorus. But also fiber, vitamin B6, folic acid, pantothenic acid, potassium, and manganese. Without a doubt, this is another 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 per 100 g serving according to USDA data.
3. Cabbage
Both cabbage and cruciferous vegetables 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 who suffer from hypertension, constipation or high cholesterol.
Cabbage, or patta gobhi as it is known, contains the same number of calories as cauliflower, but is slightly higher in fiber. Cabbage can be cooked in soups, broths, and even added 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 folate. And being a vegetable with a high water content, it is diuretic and very useful for those who have difficulty urinating.
But we can not leave aside, which is one of the best vegetables low calorie. 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 like manganese, copper, magnesium, zinc and phosphorous also help in calcium retention in the bones and building strong bones.
Spinach is one of vegetables most nutritious green leafy vegetables, and a healthy addition to any diet. Well, according to data provided by the USDA, in a 100-gram portion they only contain 23 calories. And the best thing is that it can be added to salads, soups, pastas and even smoothies, in addition to containing proteins, as well as several B vitamins.
6. Cucumber
In addition to being a super refreshing alternative to eating in the summer, it is an important source of vitamins A and C, carbohydrates, protein and essential minerals. To make the most of its properties, it is advisable to consume the cucumber unpeeled, since its peel contains a lot of fiber.
This vegetable, composed mainly of water, is the king of low-calorie 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 flavor, it can be easily 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 quantities than citrus fruits. As well as various minerals including phosphorus, magnesium, potassium and calcium. While the antioxidants present in bell peppers include capsanthin, quercetin, and lutein (particularly in the green variety), which protect vision.
Although sweet peppers are possibly the most underrated when it comes to vegetables low in calories. 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 nearly 5g of fiber and high amounts of vitamin C.