21 low-carb vegetables that increase body health

Vegetables are low in calories but high in vitamins, minerals and other nutrients. In addition, many of them are low in carbohydrates and high in fiber, making them a good choice for people on a low-carb diet. The more vegetables you eat, the healthier and stronger your body will be. In this article we have prepared for you, we want to introduce you to low carb vegetables. Stay with us until the end of this article from BingMag.

BingMag.com 21 low-carb vegetables that increase body health

Vegetables are low in calories but high in vitamins, minerals and other nutrients. In addition, many of them are low in carbohydrates and high in fiber, making them a good choice for people on a low-carb diet. The more vegetables you eat, the healthier and stronger your body will be. In this article we have prepared for you, we want to introduce you to low carb vegetables. Stay with us until the end of this article from BingMag.

1. Bell peppers

Bell peppers, also known as sweet peppers, are highly nutritious. This low-carbohydrate vegetable contains antioxidants called carotenoids that may reduce inflammation, protect cholesterol and fats from oxidative damage, and reduce the risk of cancer. One cup (149 grams) of chopped red bell peppers contains 9 grams of carbohydrates, of which 3 grams is fiber.

This type of vegetable contains 93% of the body's daily requirement of vitamin A and 317% of its daily requirement Eliminates vitamin C. People on a low-carb diet often do not get enough vitamins A and C; So eating bell peppers can be beneficial for them. The nutritional value of orange, green and yellow peppers is the same as that of red peppers; However, the amount of antioxidants in them is different.

2. Broccoli

Cabbage belongs to the category of cruciferous vegetables. Other cruciferous vegetables include kale, cabbage brussels sprouts and white cabbage or red cabbage. Studies show that cabbage broccoli may reduce insulin resistance in patients with type 2 diabetes.

It is also believed that this herb protects you against a variety of cancers, including prostate cancer. One cup (91 grams) of raw cabbage contains 6 grams of carbohydrates, 2 grams of which is fiber. In addition, broccoli provides more than 100% of the body's need for vitamins C and K.

3. Asparagus

Asparagus is a delicious spring vegetable. One cup (180 grams) of cooked asparagus has 8 grams of carbohydrates, of which 4 grams is fiber. This vegetable is a good source of vitamins A, C and K. Studies have shown that asparagus may help stop the growth of various types of cancer. An animal study in rats found that asparagus helps protect brain health and reduces anxiety.

Mushrooms

The amount of carbohydrates in mushrooms is extremely low. One cup (70 grams) of raw mushrooms contains 2 grams of carbohydrates, of which 1 gram is fiber. In addition, this herb has been shown to have anti-inflammatory properties. In a study of men with metabolic syndrome, it was shown that consuming 100 grams of white mushrooms for 16 weeks significantly improved antioxidant and anti-inflammatory markers.

5. Pumpkin

Pumpkin is one of the famous low carb vegetables that has many health benefits for the body. One cup of raw pumpkin has 4 grams of carbohydrates, of which 1 gram is fiber. This nutrient is a good source of vitamin C; It meets 35% of the body's daily need for this vitamin. This type of vegetable has a high nutritional value. Among the nutrients in pumpkin, we can name vitamin K, potassium, manganese, iron, magnesium, folate, niacin, dietary fiber, vitamin A, vitamin E, selenium, zinc and..

6. Spinach

BingMag.com 21 low-carb vegetables that increase body health

Spinach is also a low-carb vegetable and has many benefits for the body. Research has concluded that this herb can reduce DNA damage. In addition it protects the heart and may reduce the risk of common eye diseases such as cataracts and macular degeneration. This vegetable is an excellent source of various vitamins and minerals. One cup (180 grams) of cooked spinach provides 10 times more than the body's daily requirement of vitamin K.

Spinach is also low in carbohydrates and a great choice for people on a ketogenic diet. goes. Cooked spinach has more carbohydrates than raw spinach. One cup of cooked spinach contains 7 grams of carbohydrates, of which 4 grams is fiber. One cup of raw spinach, on the other hand, is 1 gram of carbohydrates and about 1 gram of fiber.

7. Avocado

Avocado is a unique, delicious and nutritious food that unfortunately is not well known in Iran. Although avocado is a fruit, it is consumed as a vegetable. This fruit is high in healthy fats and contains very small amounts of digestible carbohydrates. One cup (150 grams) of chopped avocado has 13 grams of carbohydrates, of which 10 grams is fiber. Avocados are also rich in oleic acid, a type of monounsaturated fatty acid, and have beneficial health effects. It has a body. Small studies have found that avocados can help lower bad cholesterol (LDL) and triglyceride levels. It is also a good source of vitamin C, folate and potassium.

Although avocados are high in calories, they may help with weight management. In one study, researchers asked overweight participants to eat half an avocado with their lunch. The results of this study showed that participants felt more full and their desire to eat decreased until five hours after lunch.

8. Cabbage

Cabbage is another low-carb vegetable that has a mild taste and can be eaten as a good substitute for potatoes, rice and other high-carbohydrate foods. One cup (100 grams) of raw cabbage has 5 grams of carbohydrates, of which 3 grams is fiber. This type of vegetable has a lot of vitamin K and also meets 77% of the body's daily need for vitamin C. Cabbage, like other cruciferous vegetables, is associated with a reduced risk of heart disease and cancer.

Green beans

Green beans have far fewer carbohydrates than other vegetables and legumes. One cup (125 grams) of cooked green beans contains 10 grams of carbohydrates, of which 4 grams is fiber. This vegetable has a lot of chlorophyll. Animal studies suggest that this compound may protect you against cancer. Green beans also contain carotenoids, which are linked to improving brain function in old age.

10. Lettuce Lettuce is also one of the vegetables that has very few carbohydrates. One cup (47 grams) of lettuce has 2 grams of carbohydrates, of which 1 gram is fiber. Lettuce has various vitamins such as vitamins K, A and C. This vegetable contains a lot of folate.

Folate helps lower homocysteine levels. Homocysteine is a compound that is associated with an increased risk of heart disease. A study of 137 women found that eating foods high in folate for 5 weeks reduced homocysteine levels by 13 percent.

11. Garlic

BingMag.com 21 low-carb vegetables that increase body health

Garlic is known to have positive effects on the immune system. Studies have shown that garlic may increase the body's resistance to colds and lower blood pressure levels. One clove (3 grams) of garlic has 1 gram of carbohydrates, part of which is fiber.

12. Cabbage

Cabbage is a famous vegetable that is highly nutritious. This vegetable is rich in various antioxidants including quercetin and kaimferol. Research has shown that these two compounds lower blood pressure and may help protect you against heart disease, type 2 diabetes and other ailments.

One cup (67 grams) of raw cabbage 7 grams It has carbohydrates, of which 1 gram is fiber. This vegetable provides 206% of the body's daily requirement of vitamin A and 134% of the body's need for vitamin C. Vitamin C has been shown to boost the immune system and increase the skin's ability to fight free radicals. Free radicals speed up the aging process of the skin.

13. Cucumber

Cucumber is also a low-carb vegetable. One cup (104 grams) of chopped cucumber has 4 grams of carbohydrates, of which 1 gram is fiber. Cucumber does not have many vitamins or minerals; However, it does contain compounds called curcobitacin E that may have beneficial effects on the body. The results of laboratory and animal research show that cucumber has anti-cancer and anti-inflammatory properties and may protect brain health.

14. Cabbage broth

Cabbage broth is another tonic cross vegetable. Half a cup (78 grams) of cooked cabbage has 6 grams of carbohydrates, 2 grams of which is fiber. Eating cabbage provides 80% of the body's daily requirement of vitamin C and 137% of the body's daily requirement of vitamin K. Celery

Celery has very little digestible carbohydrates. One cup (101 grams) of chopped celery has 3 grams of carbohydrates, 2 grams of which is fiber. This vegetable is a good source of vitamin K; Eating it provides 37% of your body's daily requirement for this vitamin. In addition, celery contains luteolin. Luteolin is an antioxidant that has been shown to help prevent and treat cancer.

Tomatoes

Tomatoes have significant health benefits. Tomatoes are like fruits like avocados, but are usually eaten as a vegetable. This nutrient is low in digestible carbohydrates. One cup (149 grams) of cherry tomatoes contains 6 grams of carbohydrates, 2 grams of which is fiber. Tomatoes are a good source of vitamins A, C and K.

In addition, tomatoes are high in potassium and can therefore help lower blood pressure and reduce the risk of stroke. Tomatoes have been shown to strengthen the cells that line arteries. High levels of lycopene in this nutrient may be helpful in preventing prostate cancer.

It is interesting to note that cooking tomatoes increases the amount of lycopene in them. In addition, cooking tomatoes with healthy fats such as olive oil has been shown to increase lycopene uptake.

17. Radish

BingMag.com 21 low-carb vegetables that increase body health

Radish is another low-carb vegetable. By consuming one cup (116 grams) of chopped raw radish, you get 4 grams of carbohydrates, of which 2 grams is fiber. This vegetable has a relatively high amount of vitamin C; It satisfies 29% of the body's daily need for this vitamin. In addition, radish may reduce the risk of breast cancer in postmenopausal women by altering the body's estrogen metabolism.

18>. Onion

Onion is a nutritious vegetable that has only an unpleasant odor. Keep in mind that onions are high in carbohydrates relative to their weight, but if consumed in small amounts, they do not pose a particular problem. One cup (58 grams) of raw onion contains 6 grams of carbohydrates, of which 1 gram is fiber.

Onions contain a large amount of the antioxidant quercetin, which may lower blood pressure levels. A study of overweight and obese women with polycystic ovary syndrome (PCOS) found that eating red onions reduced bad cholesterol (LDL) levels.

19. Eggplant

Eggplant is a well-known and popular vegetable among Asians. One cup (99 grams) of chopped cooked eggplant has 8 grams of carbohydrates, 2 grams of which is fiber. Eggplant does not have too many vitamins and minerals; However, animal studies show that it may help lower blood cholesterol levels and improve other heart health markers.

This nutrient also contains an antioxidant called naccin in its purple skin pigment. Researchers have concluded that nacin helps reduce the level of free radicals and may protect brain health.

20. White or red cabbage

Cabbage has significant health benefits. Cabbage belongs to the group of low-carb vegetables and may help reduce the risk of some types of cancer, including stomach cancer. One cup (89 grams) of chopped raw cabbage you eat, you get 5 grams of carbohydrates, of which 3 grams is fiber. Cabbage consumes 54% of your body's daily requirement of vitamin C and 85% of your body's daily requirement of vitamin K.

Artichoke

Artichoke is a delicious and nutritious vegetable. One (120 g) artichoke has an average of 14 grams of carbohydrates, 10 grams of which is fiber. The fiber in this vegetable feeds beneficial gut bacteria.

In addition, a study showed that artichokes may protect heart health. One study found that people with high blood pressure who drank artichoke juice experienced a reduction in inflammatory markers and improved blood vessel function.

Last Word

There are many delicious vegetables You can eat them on a low carb diet. In today's article by BingMag 21 we introduced examples of these low carb vegetables. Not only are these vegetables low in carbohydrates, but they may reduce the risk of various diseases and improve the general health of the body. So do not neglect to include them in your diet.

This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer.

Source: health line

Leave a Reply

Your email address will not be published.